With the sprouting of numerous weight loss programs, it is essential to avoid falling into the trap offered by so-called “guaranteed results or 100% money back” diets.
These plans may usually promise weight loss through plans or diets that are easy to follow and often do not require a significant shift in workout routines. As a result, choice of food could be limited and when the novelty wanes, the individual is often at the losing end of the spectrum.
What then is in it for me?
So what could you then choose to do or know if you are on the right track to weight management?
Simply put, gain or loss of weight depends on the relationship between calories intake, calories expended, Basal Metabolic Rate (BMR) and total daily energy expenditure (TDEE).
To lose weight
There are about 3,500 (3800 is a closer estimation but for ease of calculation 3,500 is employed as illustration) calories in 0.5kg of stored body fat.
So, if you create a 3,500 (500/day x 7days = 3,500) calorie deficit through diet, exercise or a combination of both, you will lose approximately 0.5kg of body weight. This combination of diet and exercise is ideal for sustaining weight loss
As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends a certain minimum daily calorie level. (Women: 1,200 calories per day; Men: 1,800 calories).
To gain weight
Conversely, if you want to gain body weight, you need to consume more calories than you burn. So an extra 500 calories (500/day x 7days = 3,500) surplus per day will cause you to gain about 0.5kg a week.
If you increase your calories to gain weight, keep in mind to also gradually increase your level of physical exercise in order to work on your lean body mass as well.
Basal Metabolic Rate (BMR)
BMR refers to the amount of energy utilised while at rest in a neutrally temperate environment, in the post-absorptive state. (Post-absorptive state relates to the state of the body where the digestive system is inactive. This is approximately 8-12hours of zero ingestion for humans)
One of the notable estimation of BMR is the Harris Benedict Formula. The metric system of measurement (correct to 1decimal place) is expressed as:
Women’s BMR= 655.1 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)
Men’s BMR= 66.4+ (13.8 x weight in kilos) + (5.0 x height in cm) – (6.8 x age in years)
Though variables such as height, weight, age, and gender are considered, it does not account for the lean body mass. Hence, employing the Harris Benedict Formula on very athletic (muscular) person and the very obese will tend to under and over-estimate calorie needs respectively.
Nonetheless, the Harris Benedict Formula is still a good gauge of an average person BMR.
Total daily energy expenditure (TDEE)
Once you had establish your BMR, the table below serves as a guide to derive your TDEE which relates to the amount of energy you would require to maintain your current weight. Any calorie surplus or deficit would then be establish against the TDEE.
Before you start
Now that you know what to do, hold on a second before you embark on any grand plan!
You should always consult a professional (physician, certified personal trainer or nutritionist) before you embark on any program. This is especially important if you have any pre-existing medical conditions (diabetes, hypertension), pregnancy or currently on long-term medication.
Know yourself and set realistic goals. For information on how goal setting and workout can be more effective, please refer to article here.