very useful information to all,thanks for posting,good work, keep it up

These are nice, simple guidelines. Thanks for posting.

What's the easiest/most practical way to calculate the percentage of carbs/proteins/fats I'm eating a day?

I eat around 1,200 calories a day, so many grams of each should I be getting? Or is it 30% of the total calories (360 calories each, plus 120 calories of either). Thank you!

Here are my additions to these guidelines, which have worked wonders for me:

1. Develop a plan. Set realistic goals and a target weight based on the optimal weight for your body frame size and height. Once you have made the commitment to make the necessary lifestyle changes, implement these changes gradually in your life, and enjoy the experience!
2. Reprogram your eating patterns. Identify your eating habits and food abuse triggers by keeping a record of what you eat, how much you eat and when you eat, in a food diary. Over time, you will be able to identify trends, and develop a strategy to deal with problem areas.
3. Control your portions. Set your daily calorie intake at 500 calories less than the calories you need to sustain your current weight, and you should lose 0.5kg per week if you keep within this limit. Eat slowly, and watch your portion sizes when serving food.
4. Be heart smart. Keep your intake of saturated fats to a minimum and switch to healthy fats, and low fat cooking methods. Fat is dense in calories compared to other food groups.
5. Kick the carbohydrate addiction. Opt for low glycemic load, high fibre carbohydrates. Eating refined carbohydrates is addictive and breaking this habit is the secret to sustainable weight loss.
6. Eat high protein food. Include high protein food at each meal. This slows down the movement of food from the stomach to the intestine, leaving you feeling full for longer.
7. Exercise. The key to permanent weight control is exercise. Include both aerobic exercise and strength training in your fitness program. Walking is an easy way to include aerobic exercise in your schedule, and strength training will give your metabolism a boost, and help you burn more calories throughout the day.

The following formula is used to calculate calories in individual components of food:

1 gram of Fat = 9 Calories
1 gram of Protein = 4 Calories
1 gram of Carbohydrate = 4 Calories

So, if you're restricting fat to 30% of calories, this would be 1200x30%=360 cals, which is 40g of fat.

See the tools section on my website for the BMR Calorie Calculator, which works out the daily calories you need, and breaks it down in terms of fats, carbs and proteins.

The hardest thing for me is the water. I just forget to drink enough. These reminders are always helpful. I live in the desert and have to fight against dehydration all the time.

Nice information about nutrition guidance. Thanks for information.

Good list... also i notice that you talk about gaining weight which is very important for people like me.. i hope to be healthier soon...

The easiest for me is eating low glycemic foods. Eating foods with a low glycemic index helps greatly with weight loss. Helping to eliminate hunger and boost energy. No pill can do that.


Staceylikeslowglycemicrecipes.net

Hey, thanks for this ....very useful

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Hey guys. I think this is the right place for it (I didn't want to start a fresh page as I'd probably be told to come to the stickies anyway.)


I posted this in my weight loss diary and was pointed in this direction:

I must admit I have a problem. I cut out fatty foods and snacks and things. I admit, I used to eat up to and including six bags of crisps every day. Chocolate, you know. We've all been there. And one day I decided to stop. So I immediately cut out all snacks between meals (which wasn't so easy the first week) - however, I got used to it. And now I don't desire any snacks at all. In fact, now I'm on three meals a day, I'm quite used to it and happy with that.

I eat good foods and the right foods, instead of chips and burgers every single day, now I have mash potato and fish, or jacket potato and something low-calorie. Hell, i've also branched out to the once unfathomed VEGETABLE thing.

Anyway, the problem i've got is, I eat fine yet I'm sure I don't eat enough calories. In fact, I know i'm not eating enough calories. I've lost 15 pounds in less than one month through eating well and exercising. Obviously this is too much from what I've read on this forum, but I can't do anything about it, because I don't WANT to eat extra foods between meals.

The other (well, only) question I have is what I quoted above.

If I do somehow manage to eat 2000 calories (an online calcultor says I need 2500 a day to MAINTAIN my current weight, i'm 262lbs right now) - what if I go for my 45 minute daily brisk walk, the same website says i'd lose 450 calories. - Does that then take me back down to 1550lbs, which is a dangerous calorie intake?

Surely exercising can't be bad for me in this case?

I hope I get a helpful response, you guys have been great so far.

thanks.

hey. i'm totally new to this so would like a hand!

I'm 5ft6 170kgs so my BMI is 30.70. I'm 19 yrs!

But i have joined the gym and doing a real good programme for weight loss updating it every 6 weeks with my trainer

But i need to learn about calories etc!

So i need to know what calories intake per day i'm aiming for. any help?

heya stephyw, here's a good online calculator Calorie Need - Nutrition Guide for Women

in terms of learning more on nutrition i'd suggest reading the 'stickies' there's lots of info, particularly the one titled "nutrition 101". all the best xoxo

Very helpful information. great!