In order to safely lose weight and keep it off: (1 to 2lbs a week)
- Burn 500 calories a day through exercise
- Or reduce your calorie intake by 500 calories a day
How do you keep track of the calories consumed?
- One of the most reliable methods is through a food diary or log
- This may be tedious at first, but once you start to log in the foods you eat,
you will know exactly how many calories are in each item. This will lead you to make wiser choices. Many times, individuals have no idea how many calories they consume each day.
Protein Needs - To calculate protein needs:
Body Weight in kg (body weight lbs x .45 = body weight in kg)
Body Weight in kg x 0.8 (The result = grams of protein you should eat per day)
Protein is essential for:
- Building muscle- Repairing muscle- Red blood cells- Synthesizing Hormones Carb Needs: 45-65% of daily calories
- 1 ounce of grains
- 2 1/2 cups of vegetables
- 2 cups of fruit
Fat Needs: 20-35% of daily calories
(stay away from trans-fatty acids all together)
- Each fat gram = 9 calories
- Consume less than 10% of saturated fat & 300 mg/day of cholesterol
Nutrition Facts
- In order to lose 1lb you must burn 3500 calories
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