- Diet & Weight Loss
Trim Down Tips and Helpful Gadgets
General Dieting Information and Advice
I have found some diet tips that work for me and some great electronic gadgets that help me exercise safely. First there is no magic formula diet for losing weight. Most diets work over a period of time as long as you burn more calories than you consume then you will lose weight. Simple math, but it’s not so easy when you crave chocolate or some special meal.
An American Journal of Medicine study concluded consuming fewer calories daily over a longer period of time is the most effective way to lose weight and keep it off. You can’t binge one day and diet the next expecting success.
Plus, they suggest a low-fat, high-fiber with moderate carbohydrates is the single best way to maintain permanent weight loss. You won’t have hunger pains with this type of diet and it is nutritionally balanced.
The Kaiser Permanente’s Center for Health Research found in their 30 month study that keeping a food diary can double weight loss if you are part of a managed program. They stated the more thorough the journal, the more the participants lost. This could be accomplished by joining a gym for your exercise especially with a friend for support and keeping that journal handy.
Calculate Your Caloric Needs
Calculate your calorie needs so you understand what it takes to lose pounds. Multiply your current weight by 12, which will equal the number of calories needed daily to maintain your current weight.
For example: if you weight 150 pounds multiplied by 12 it would equal 1800 calories to maintain your 150 pounds. Then reduce your calorie intake by 300 calories per day and increase your activity by 200 calories per day which totals 500 calories. Since 1 pound of fat equals 3500 calories you will lose 1 pound a week with this plan with little effort.
Enhance Your Success for Weigt Loss
Things that will enhance the chance of success in your weight loss program:
- Keep a diary and write down everything you eat, the time you eat it, emotions if they play a role in your eating time or choice of food and keep details about your exercise'
- Do not keep anything with high sugar calories in your home that you you can’t resist.
- Do your grocery shopping before beginning the diet; shop when you are not hungry; and load up on fruits and vegetables.
- Read labels carefully and pick low salt items. Try to avoid products with corn syrup.
- Most vegetables have good carbohydrates with the exception of corn and potatoes.
- Fiber rich food takes longer to chew and digest so you remain full for a longer period of time.
- Avoid soft drinks and note calories in fruit juices as they are often higher than you expect
- Make plans for all your meals and snacks daily, preferably the the day before.
- Do not skip meals. It is ideal to eat 4 or 5 smaller meals than one large meal.
- If you need a snack, grab a piece of fruit
- Drink plenty of water, especially after exercise to prevent dehydration.
- Use mustard, ketchup, fat free mayonnaise or diet salad dressings.
- One thing that is effective when eating out is to cut your meal in half and ask the waiter for a to go box before you start to eat. Ask him to place half the food in the to go box.
- Eat slowly. Put your fork or spoon down between each bite.
- Don’t let your diet depend on weighing yourself frequently as water levels in the body fluctuate, particularly for women at different times of the month.
- Preferably, weigh once weekly. You will notice weight loss by the fit of your clothing.
- Stretch before exercise to prevent muscle damage
- Check your heart rate at rest and with aerobic exercise
Great Tips on Dieting
Check Your Heart Rate With Aerobic Exercise
You need to know what your target heart rate. The typical formula for the average person is 220 minus your age times 60% and times 90%. For example, if you are 30 years old using the above formula 220-30+190 times 60% =114 and times 90% = 171. So your target heart rate is 114-171. You use a second hand watch and count your pulse at your carotid artery just either side of your throat for 15 seconds and times it by 4, or you can count for the whole minute.
There are devices on some pieces of equipment at gyms that give you your heart rate. You can also purchase a Bowfles Fit Trainer 10M Strapless Heart Rate Monitor. It is a fitness watch for aerobic activity that measures your heart rate, plus it is programmable with visual alarms if you get over your top range. It counts calories during workouts
Body Fat - BMI Explained
The thing that is available today that wasn’t a few years ago are all the electronic gadgets to help you assess your body fat composition or to know how many calories you are burning. From a psychological standpoint these are helpful to monitor your progress.
If you are dieting and wearing some type of gauge on your arm or ankle, you will always be conscious of that gauge. It make trigger a little more desire to reach your goal. I was amazed at the sheer number of aids you can purchase.
You should really understand the terms that are used for assessing body fat if you want to use more than just a regular scale. We hear the term BMI frequently, which mean Body Fat Index. This is a number that is calculated from a person’s weight and height and is a reliable indicator of body fatness. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat.
BMI is used as an adult screening tool to identify possible weight problems; however, it is not a diagnostic tool; to determine if body fat were a health risk other tests would be done. These assessments might include skin fold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings
For BMI measurements, if you are below 20 you have a low amount of body fat. A measurement of 20-22 is ideal and healthy, which is associated with living longest, and the lowest incidence of serious illness. A BMI of 22-25, indicates an acceptable range with good health but you might want to lose a few extra pounds. If your BMI is 25-30 you are slightly overweight and should lose some weight.
A BMI over 30 indicates an unhealthy condition and your excess weight is putting you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers.
Electronic Record of Body Fat
There are Body Fat Analyzers and calculators. The Omron HBF-306 is reasonably priced and it measures your body fat with a gentle, micro electrical current. IT has two modes, athletic and normal which provide accurate results based on your exercise regiment. It will deliver measurements for Bi method (Bioelectrical Impedance Method) and BMI (Body Mass Index) in about 7 seconds. It features a 9 person memory, so the whole family can keep records
Know Number Of Calories Burned at all Times
Basal Metabolic Calculator (BMR) is the estimated minimum level of energy required to sustain the body’s vital functions when at rest. By using the BMC you can get an estimate of how many calories your body burns per day just from basic body functions. The Harris-Benedict formula is used to calculate the BMR.
This figure helps you determine how many more calories you need to burn to lose weight. You can find an activity calorie calculator on several websites, and then you plug in an activity to see how many calories you will burn. The number of Calories in the foods that we eat and the number of Calories that we use determines whether we will lose weight or gain weight. Any extra calories we take in our stored in fat.
Digital Pocket Pedometer
Another useful device is a pedometer. The Omron HJ-112 Digital Pocket Pedometer has dual sensor technology which means the pedometer can be carried in your pocket or bag. It accurately measures your steps, as well as, your aerobic steps and minutes. It measures calorie consumption during your workout and the distance you’ve walked. It come with a detachable belt holder and security strap
Top of the Line
If you really want the top of the line you can get the GoWear fit Lifestyle and Calorie Management System. It is clinically proven to accurately track calories, steps, physical activity levels and sleep efficiency.
It helps you set healthy weight loss goals and it is easy to operate. It tracks your progress over time. Optional displays give you minute by minute updates. They also have a system where you connect the armband sensor to your computer where the data is stored and you receive helpful suggestions.
My daughter-in-law swears by this one for accuracy and she states it helps her keep accurate records. She is almost down to her goal weight after losing 50 pounds, and she looks great!
As you can see there are many tips and gadgets available to enhance your weight loss experience. By using a diary faithfully, you will always have a record of you food intake, your exercise history and your plan at your finger tips, which helps keeps it foremost in your mind.
Maybe trying a pedometer or some other electronic equipment will let you know those numbers of steps you actually take and be better able to evaluate your exercise goals to meet your weight loss desire. Following the guidelines in this hub should help to make your weight loss goals more accessible.
© 2010 Pamela Oglesby