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First we'll convert
the height into 66 inches, then use the conversion chart to convert to
meters, which would be 1.7 meters. Squaring the number would mean
multiplying it by itself one time. This would come out to 2.89 or 2.9
rounded. Next we'll convert the weight in pounds to kilograms, which
means dividing 250 by 2.2 (2.2 kilograms = 1 pound).
This would be 113.63
kg. For the last part of the calculation, we would divide the weight by
height, which would be 4.01. By this example we can see that this person
is almost twice the recommended number and would be at an extreme risk
for health issues. If this sounds confusing, don't worry. There is a BMI
calculator online here.
http://www.bariatricedge.com/dtcf/pages/bmi_calculator.htm?WT.srch=1
Counting Kcalories
Kcalories, or kilocalories, fuel the body. This is basic to
understanding how the body works. Everything that goes into the body is
broken down and converted to energy. This is then used as fuel to keep
the metabolism burning, stoking the furnace so to speak, and keeping us
mobile. Food to the body is the same as gasoline for the family car.
Remember a good rule of thumb: · 1 gram of carbohydrates = 4 kcal. · 1
gram of fat = 9 kcal. · 1 gram of protein = 4 kcal. · 1 gram of alcohol
= 7 kcal.
There is what is called an "exchange" list that can be picked up for
free on many web sites that deal with diabetic education. Just because
these lists are for diabetics doesn't mean they are useless to the rest
of the public. Diabetics have to keep their diets very rigid and learn
how to substitute one item of food for another. Here is a link to the
Mayo Clinic's exchange list page.
http://www.mayoclinic.com/health/diabetes-diet/DA00075.
These lists are
commonly associated with diabetic persons, but can be used to exchange
other foods for better ones. They also give a list of how many calories
and carbohydrates are in the exchanged items. Using these lists is a
great way to keep track of calories and plan meals.
Basic Metabolic Rate (BMR)
"Basal metabolism is the total energy output of a body after a 12 hour
fast." (Whitney, Cataldo, and Rolfes, 1991) This can be easier said than
done, especially if the body needs to fast for 12 hours prior to
establishing this criteria. The plan in this instance would be to eat a
very small dinner before bed and not eat breakfast in the morning, then
calculating the BMR after a 12-hour period. This would minimize the
desire to eat prior to the test. BMR is calculated by using the factor
1.0 kcal/kg body weight/hour for men and 0.9 kcal/kg for women. For
purposes of illustration, we will use an example of a 150-pound man.
1. Change pounds to
kilograms 150 divided by 2.2 = 68 kg
2. Multiply weight in
kilograms by the BMR factor: 68 kg/hr = 68 kcal/hour
3. Multiply kcalories
used in one hour by hours in the day 68 kcal/hour X 24 hours/day = 1,632
kcal/day Energy for BMR equals 1,632 kcal/day (Whitney, Cataldo, and
Rolfes, 1991) Not to worry, here is a website that offers a BMR
calculator
http://www.runnersweb.com/running/bmr.html
PLEASE REMEMBER THAT THIS STEP IS CRUCIAL IN DETERMINING WHAT YOUR
ENERGY OUTPUT IS FOR ONE DAY.
This cannot be emphasized too much. If you don't know where you are, you
have no idea of how to get where you're going. Once BMR is determined,
it is just a matter of adjusting the total kcalorie intake. Yes, this
does mean counting calories. There is just no way around it. Just
remember that the above illustration is for a "sedentary" person and
kcalories will have to be adjusted accordingly for someone on a regular
exercise program. Yes, this is another constant of any good weight loss
program and again there is no other way of circumventing this portion of
the formula. The only successful way to lose weight and keep it off is
to adjust total daily kcalorie intake and incorporate an exercise
routine.
THIS MEANS A LIFESTYLE CHANGE FOR MOST PEOPLE LOOKING TO LOSE WEIGHT ON
A PERMANENT BASIS.
About the Author
John Wallis is a registered nurse and freelance writer. He is currently
on contract in Akron, OH, and can be reached at
jwallis@internetsavvy.biz. |
