BMR, BMI, Calorie Consumption and Weight Loss
Learning is not the milestone but a constant process, these words proved true when we started learning the basic fundamentals of weight loss. There ar...
Learning is not the milestone but a constant process, these words proved true when we started learning the basic fundamentals of weight loss. There are some myths and misconceptions about weight loss, metabolism and weight loss. When you cross the age of 30 years you should be conscious about certain diseases or medical conditions.
- 1. High Blood Sugar
- 2. High Blood Pressure
- 3. Obesity or excess Fat
We as a couple are just crossing this age of 30 years, so we decided to make a little shift to the way we are looking at our lifestyle and health. We went to nearby hospital for complete health checkup. The reports were normal but my husband had little bit more fat than it should be as per his height. Blood pressure and Blood sugar were in normal range which was a big relief to us.
Then we consulted with the doctor to discuss our reports, we were expecting something usual for staying healthy but what we learnt were eye opening to us. Here is the gist of our conversation with the doctor and the learning we had from it.
1. Weight Gain is caused due to excess amount of fat deposited to your body, which is result of consumption of higher calories than your body needs.
2. Your diet (especially after the age of 30 years) should be healthy and balanced, oil, fats and sugar should be controlled in a way that you don’t consume excessive amount of fats and sugar on weekly average basis.
3. Daily 30 minutes of light exercise (walking, playing with kids, swimming, jogging) or 15 minutes of hard exercise (like rope jumping, running on a constant high speed on treadmill or nearby park, or any other cardiovascular exercise) is essential for healthy body
4. Weight Loss is function of calorie consumption and not exercise. Exercise will increase your fitness and stamina but it has hardly anything to do with weight loss though you burn some calories in it.
5. For effective weight loss you should keep a close watch on calorie consumption on daily basis. Choose your meals in a way that you don’t consume more than 1500 calories in a day if you are leading inactive life.
6. If you have certain physical activities in your daily routine, then you should consume up to 2000 calories per day.
7. If you are overweight your BMI (Body Mass Index) is above 26 then you should consume 1500 calories with 30 minutes of extreme cardiovascular exercise.
8. Drink at least 4 liter of water in a day, prefer drinking cold water in a stretch that will burn calories in higher rate. Take some sips of water in every 30 minutes
9. Calculate your BMR (Basal Metabolic Rate) and schedule your meals accordingly for optimum calorie consumption.
10. Do not consume alcohol and stay away from smoking
11. Observe fasting at least once in two weeks (twice a month) that will give some space to your body so that it will adjust extra calories and fat
12. Have every Sunday as feast day, don’t think about calories, sugar or any health topic and just eat whatever you want to. This will give you moral support and satisfaction so that you can stick to your regime for next 6 days.
