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By David Duane Wilson
Everyone asks, how much should I eat each day? Do I have to starve myself? I’m not an athlete, do I have to spend a bunch of time doing exercises? The answer to these questions is moderation. Our goal of gradual weight loss in the “How Can I Lose Weight Challenge” depends on understanding how to calculate the number of calories we should eat each day. The total amount of calories consumed daily minus the calories burned during dedicated physical activity gives us our Daily Net Caloric Intake. What we need to know, is what our desired weight is and how many calories our bodies need to maintain that desired weight. This number of calories is called our Daily Net Caloric Intake goal.
The Daily Net Caloric Intake number varies depending on whether you are male or female and your desired weight. The formula for figuring the net amount of calories a healthy person should intake per day to maintain a desired weight is as follows:
Your Desired Weight x 10(women) or 11(men) = Daily Net Calorie Intake to maintain a desired weight
An example for a woman desiring to weigh 150 pounds, the formula would be:
150 x 10 = 1500 daily net calorie intake
An example for a man desiring to weigh 200 pounds, the formula would be:
200 x 11 = 2200 daily net calorie intake
Once you and your Doctor have determined your desired weight, use the formula above to calculate the Daily Net Caloric Intake required to maintain that desired weight. Consume that amount of calories each and every day and your body will gradually lose or gain weight until the desired goal is achieved. The wild card in this formula is Physical Activity (with Doctor approval). The more exercise you do, the more calories you can eat.
What is also of great importance in this process is documentation. You need to write down everything you eat and drink plus calculate your Calories Burned with exercise. You can find the amount of calories burned from exercise in the Calories Burned Chart in your “Welcome Kit” at the website listed below. Subtract your Calories Burned from the Total of Calories Consumed and that number should equal your Desired Net Caloric Intake number.
Our goal is the gradual loss of one pound per week. If you are losing more than a pound per week, (with your Doctor’s permission) you need to cut back on your exercise or increase the number of calories eaten each day. If you are not losing a pound per week, then(with Doctor approval) you need to increase your physical activity or decrease the amount of calories taken in each day. Make these changes in small increments until you are losing one pound per week.
Everyone is different and this rule of thumb formula is just a starting point. You will have to adjust your calories and exercise throughout this process. The “How Can I Lose Weight Challenge” is not a race to lose weight but a permanent lifestyle change designed to gradually reach your desired weight.
It is also important to consult with your medical doctor before you start this lifestyle change and the exercise program of your choice. Make sure you are healthy enough to implement this process.
About the Author: There are several tools for us to use in our struggle with weight loss. We must learn new good habits and forget our old bad habits. David Duane Wilson invites you to look at the information on ”
Awakening Yourself
. This is an excellent program by Dr. Joe Vitale. I use it and it allows me to address issues of self sabotage, goal setting and help with self destructive behavior.
David Duane Wilson has been struggling with weight issues all his life. There is more help available to you at his site HowCanILoseWeightChallenge.com
Visit there and receive a clearing audio gift and “Welcome Kit”.
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