Nutrition And Weight Loss

Fast or slow metabolisms can become inherited. (Wouldn't we all love to have a fast metabolism?) This is why some people stay thin throughout their life while eating whatever they desire, while others feel like the pounds just pile on. Your body composition is also a factor in determining your BMR. Some people's bodies have more muscle, others more bone, while yet others have more fat. A person who is muscular and lean will have a higher metabolism than someone built with a larger amount of fat. Muscle burns more energy (calories) than fat does. So the more muscle you have, the more calories you will burn. This is why it is so important to build those muscles throughout life.

Of course, women are also prone to burning fewer calories than men are. This is a fact. This is because a woman's body contains a higher percentage of fat than a man's body. Men usually have 10 to 20 percent more muscle than women do, and they therefore burn calories at a higher rate. Women's bodies have increased fat stores to help them compensate during times of special needs during their lives, like during pregnancy and lactation.

Now let's determine how many calories are necessary to begin to lose weight in a healthy manner. As we said earlier, 3,500 calories equal 1 pound. To lose 1 pound you will need to decrease your caloric intake by 3,500 calories. You can see from the above example that it is not possible to put your body in a deficit of 3,500 calories within the course of a day or two. But you can decrease your calories sufficiently by 500 calories per day to lose 1 pound per week (500 calories multiplied by seven days equals 3,500 calories). You need to create a negative energy balance-consume fewer calories than you use up without sacrificing your other nutrient needs. This will allow for a weight loss of about 1 pound per week.

Initially this may seem too low for you. You are much more interested in losing at a faster rate than this. But as we have previously discussed, this approach will help you to lose body fat (not muscle or water weight), incorporate a healthier food intake, and achieve permanent results.

Let's look back at our earlier example. Our 150-pound woman needs 2,145 calories to maintain her weight. To lose weight effectively and efficiently, a deficit of 500 calories per day would allow her to consume 1,645 calories per day for an average weight loss of 1 pound per week. This weight loss would be slow and adequate, while the calorie allotment would allow for balanced meals and snack options throughout three meals and several snacks during the day.