How do You Eat For Your Lifestyle?
There are a HUGE number of factors involved in your weight loss journey. What you eat, how you eat, how you exercise, when you exercise. Did you know that there is more of a correlation between the two on a physiological level?
First thing you have to do to figure out how to lose weight is to get yourself a baseline. There are any number of formulas that can be used to manually calculate these formulas. Rather than go through that I have located a nice easy tool online that can do it for you.
You can figure either your Resting Metabolic Rate or your Basal Metabolic Rate. Both are essentially the same concept. The number of calories that you burn just being you. No exercise included. From there you need to understand the terminology.
Sedentary – 0 minutes of exercise 5 days per week.
Slightly Active – 30 minutes or less exercise 5 days per week.
Moderately Active – 30 – 60 minutes of exercise 5 days per week.
Active – 60 – 90 minutes of exercise 5 days per week
Very Active – 60-90 minutes or more exercise 5-7 days per week.
Understanding where you are in the activity scale will allow you to figure your caloric needs. Clearly we are not all the same. Someone that has a desk job, driving a cube, and does no exercise that is the same height and weight that I am has a Basal Metabolic Rate of 2,297 kCal, meaning if that person were to consume that kCal rate per day they would not gain or lose weight. I am in the very Active category. My Basal Metabolic Rate is 3,302 kCal per day. If I do not eat this volume of kCal in a day, I will continue to lose weight. Using systems like my fitness pal and weight watchers you can enter those activity levels and get an effective level of calories per day that you will need to lose the amounts of weight that you desire.
What’s next you might ask? I am eating what I am supposed to be eating but I am still not losing weight like I want to!
You could be eating one of the 5 foods that Dr. Michael and I were discussing that are absolute dietary black holes. These foods can be caloric traps, or foods that are so processed and un-natural that they are inflammatory foods, or they are both!
Fruit Juice Fruit Juice? Really! What about all that fruit, and the vitamins?!?! Hmmm… I can hear it already. What is so wrong with not from concentrate juice? When you take a piece of fruit, apple, cranberry, orange, grapefruit, etc, and squeeze the juice out, you are left with 2 things. A glass of sweet and tasty juice, and a pile of all of the less tasty, but fiber and nutrient packed pulp, skin and flesh. To get the full impact of a piece of fruit without dealing with empty calories that are contained in the juice, you need to eat the entire piece of fruit. There are on average more kCal per glass of orange juice than there are in a can of soda. Scary huh?
Margarine I Can’t believe it’s not butter!! It looks like butter, it tastes like butter, it is supposed to be more healthy right? It does depend on what expert you talk to, but this is one chef’s opinion. If you have to manufacture a product from a variety of fats and chemicals to replicate something that if you are lucky has 2 ingredients? The human body has a problem with processing of processed foods. There is recent research that suggests that manufactured foods can cause an inflammatory reaction in your body.
Processed Wheat Products (GMO) Wheat on its own is a fantastic grain. Full of nutritional value, natural fiber, fats, and carbohydrates. When used and or ground whole, the human body has no problems with processing what is needed and not holding on to the rest. When you take that wheat berry and grind it, bleach it, and sift it to remove all of the germ, bran and fiber from the berry, you are left with the endosperm of the berry. That endo-sperm is nothing more than pure starch and gluten proteins. The bleaching and purifying process removes all of the nutritive value, so you will see “enriched” flour. Why enrich the flour? You are replacing the vitamin B compounds that are found naturally in the wheat.
Processed Soy Products (GMO) Soy is another of those products that are touted as a super food and a fantastic human food resource. Similar to the issues with wheat. When you process out the good stuff, you are left with pure carbohydrate! There is one hidden issue with Soy that has recently been discovered. Soy contains phytoestrogens known as isoflavon. This is a plant based estrogen compound that has a similar effect in the human body to human estrogen. While these compounds can be effective in treating symptoms of menopause, that is not such a good thing for guys.
Corn (GMO) Corn is pretty much in everything. It has a very high ratio of calories to nutritive value, and in its current and highly processed form is a very high factory of inflammatory problems in the human body.
In the next day or so I will tackle the next part of this equation. Now that you know what not to eat, and what your activity level is, its time to set this all up based on what your body type is.
Next week on the radio show, Dr. Michael and I will be discussing how to survive holiday eating!
Want to hear the long version of the radio show? Check us out http://www.blogtalkradio.com/drmichaelharris/2013/03/21/how-do-you-eat-for-your-lifestyle