Calorie Input & Calorie Output

I am sure you have all been glued to the set of the biggest loser and seen the amazing transformation that these people have achieved right in front of the nation's eyes.

I have been doing Jillian's approach for the past week and I must say it defnitely is something that works for me. I like to do alot of exercise and I enjoy a variety of weights, aerobics, cycling & swimming and I find that I can do a couple hours a day when I have the time and this lets me control my calorie input.

Jillian's basic formula is really quite simple. The idea is to get you moving, exercising, burning the calories to shed the excess weight. The formula is:-

Female 655 + (4.3 x weight in lbs) + (4.3 x height in inches) - (4.7x your age) = your BMR or Basic Metabolic Rate

BMR - is the amount of calories (energy) the body requires to function everyday to keep your body at homestasis (body balance).

You then add from one of the following:

office worker, sits most days 1.1
office, moves around quite a bit 1.2
walking around in job, on the go most of the day 1.3
heavy labour 1.4

This is your total intake for the day if you want your weight to stay the same. This is what your body requires to function (heart, lungs, brain).

So multiply your daily calorie amount by 7 to get your total weekly intake.

LOOSING WEIGHT

If you wish to loose 1lb a week minus 3500 from your weekly calorie intake figure, divide by 7 and this is your daily intake required to loose a 1lb a week.

To loose 2lbs a week (highest amount recommended) take away 7000 etc.

Note* 2.2lbs = 1 kgs

EXERCISE

Adding exercise into your daily routine will help you have more calories (energy) to burn! The following is a guide for a 175lb woman for 60mins exercise. Work out what suits your weight.

Walking 2.5km/hr 349
Jogging 3km/hr 526
Swimming 349
Cycling 8km/hr 710
Heavy Aerobics 594
Light Weights 322
Intense Weights 542

You NEED to ensure you include any exercise calories into the daily input. You require this to keep your metabolism working regular. Your body requires these extra calories (energy). It is up to you to work out an efficient way to incorporate you weekly calories.

My tips to help you shed those lbs. (guidance only, I found these have worked for me, everyone is different and I am not a doctor) Always get a check up before commencing a new diet, exercise routine. Or as I call it a lifestyle change.

* Drink at least 1-2L water per day
* Cut caffeine to 1-2 times a day
* Green tea
*Exercise everyday, walk, swim, cycle, dance get yourself moving and your heart pumping for minimum 45mins
*Make the time for you, sit down and plan your week, write lists or do what works for you with planning & stick to it - from exercise to food shopping, meeting friends
* Ask friends to support you on the road to your goal, support helps you so much, don't let others influence your decisions, stick to YOUR goals
*Eat wheat twice a week only, try rice, oats, corn, rye alternatives
*Eat more fruits, vegetables
*Enjoy red wine in moderation
*Red Meat once a week
*Try soy products instead of dairy - same amount of calcium I find it less bloating and irritating for stomach disorders (IBS etc)

Good Luck!!