Saturday, May 9, 2015

Weight Loss

Since my hip and knee operations, I have backed off exercising as much as I used to and have for the most part been able to keep my weight down. However I have to get back to exercise to make sure that I keep the weight I lost prior to my operations off.  Here are some thoughts on weight and weight loss . 

The whole equation of weight depends on 3 main factors. Those factors are amount of daily activity, gender, and height/current weight.

Your body is a self regulating machine. Internally your body knows exactly how much it takes 
to maintain your weight. And this boils down to a simple equation. This equation is called Basal Metabolic Rate, and by knowing it you will know the next steps you need to do if you want to lose (or gain for that matter) weight.

The Basal Metabolic Rate (BMR) is the amount of energy you need while resting in a temperate environment during the post-absorptive state, or when your digestive system is inactive. In such a state, your energy will be used only to maintain your vital organs, which include the heart, lungs, kidneys, the nervous system, intestines, liver, lungs, sex organs, muscles, and skin. The BMR decreases with age and increases with muscle mass.
The BMR is measured under very restrictive circumstances while awake. An accurate BMR measurement requires that a person's sympathetic nervous system is inactive, which means the person must be completely rested. Basal metabolism is usually the largest component of a person's total caloric needs. The daily calorie needs is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on the activity level.
How to calculate your Basal Metabolic Rate Use the calculations below or go to one of these sites 

In most situations, the BMR is estimated with equations summarized from statistical data. The most commonly used one is the Mifflin - St Jeor equation:
    BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5         (man)
    BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161     (woman)
You can refine this further by factoring the levels of your physical activity into the equation:

Seldom Active- if you do very little or no exercise at all 
Your daily calorie requirements are BMR x 1.2

Occasionally Active - light exercise between once and three times per week
Your daily calorie requirements are BMR x 1.375

Moderately Active - if you do moderate exercise three to five days per week
Your daily calorie requirements are BMR x 1.55

Frequently Active - if you do intensive/heavy exercise six to seven times per week
Your daily calorie requirements are BMR x 1.725

Exceptionally Active - if you do very heavy/intensive exercise twice a day (extra heavy workouts)
Your daily calorie requirements are BMR x 1.9

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