Everyone wants  results and they want them ASAP!  What many people fail to realize is that real results take some time, hard work and dedication.   I'm almost certain that everyone has heard of all the new fast acting/extreme diets, promising extreme amounts of weight loss in minimal time. Take the Atkins diets for example, a low to no carbohydrate/high protein and fat diet. The theory or science behind this diet is that the body’s main source of energy is from carbohydrates, which is of course true, when on the Atkins diet you eliminate most or all of your  carbohydrate intake i.e. breads, pastas and white rice.  You replace these missing carbs with large amounts of protein and fats, i.e. red meat, fish, poultry and eggs. This forces the body to search for an alternate means of energy. This alternate means of energy comes in the form of stored fat which makes it possible to lose in some cases thirty pounds in thirty days!

 

     I am not writing today to try and discourage anyone from starting this diet or any other similar diet that makes claims to be a quick fix. When followed correctly these types of diets work, and work very well for someone looking for quick weight loss. But that's just it; quick weight loss, can it happen? Yes, is it healthy, and safe? For the most part no. Its merely a short cut to a predetermined number you have your mind set on. I personally do not belive that your health is the place where you wan to take shortcut. With these new FAD DIETS there is no behavioral change in ones eating habits, no change that promotes a healthy and smart way of dietingt hat one can follow for the rest of their life.  For the average person it is hard to stay on these diets for any length of time, it's almost impossible and most certainly unhealthy.  Often when a person is on these diets and they finally reach their desired weight or look, they revert back to their old ways and poor eating habits.  This in turn brings back the undesired weight that you have worked so hard to lose.

 

     I am writing today to let you all know that there are other alternatives and diets out there that are very effective for weight loss and overall good health. Diets that do encourage a slow permanent behavioral changes in the way you eat now and for the rest of your life. These types of diets alone will not give you the same extreme results that you can achieve in a relatively short amount of time on a fad diet, but  in the long run, six months and beyond, a more balanced diet will help produce significant and maintainable results, not to mention a lifetime of added health benefits.

 

Below are a few important factors to consider when starting a new diet:

 

1 gram of carbohydrates = 4 calories

  1 gram of protein = 4 calories

  1 gram of fat = 9 calories

 

  Basal Metabolic Rate (BMR) is the number of calories you will burn in a 24 hour period while lying down, but not sleeping (in other words, watching TV with a remote control in your hand).

If a person takes in more calories than they use, they will store those calories as fat, whether the calories originated from protein, carbohydrate, fat or alcohol.  If you do not use it your body will store it!

To calculate you BMR take your body weight and multiply it by 12

b/w x 12 = your BMR

 

Resting metabolic rate (RMR) is the rate at which you burn energy or calories at rest.

To calculate your RMR

Males: 66+ (6.22 x weight (lbs)) + (12.7 x height (inches)) - (6.8 x age)

Females: 655 + (4.36 x weight (lbs)) + (4.32 x height (inches)) - (4.7 x age)

 

A few things that will affect your metabolic rate

·        Muscle - More muscle increases your RMR

·        Age - Your RMR decreases with Age

·        A decrease in your RMR can be due to genetics

·        The weather - Living in a cold environment can increase your RMR. I know this sounds strange but you expend more energy while moving around in cold weather. It's a lot easier to move around in summer but more of an effort to "get going" in winter.

·        Small Regular meals will increase your RMR

·        Pregnancy can increase your RMR

·        Crash dieting will decrease your RMR

 

1 lb = 3500 calories

7 days in a week

7days divided in to 3500 calories

Equals   500 calories per day

 

 

If you cut out/burn 500 calories a day you will lose 1 lb a week. I know it doesn't sound like much, but if you look at it over a 6 to 12 month period that’s a lot of weight loss through diet alone.  If you begin to add just 30 minutes of cardiovascular exercise and weight training the results will be far more superior and permanent.