Some simple arithmetic yields neat guide
to calorie intake.
A reasonable calculation of the daily calorie needs of a
moderately active adult is multiplication of the person's weight by 16 calories
for every pound.
A 150-pound (70), moderately active person, can consume 2400
calories a day and maintain a constant weight.
Women might need to lower it to 2000 calories a
day.
Of those total 2400 calories, 55 percent ought to be
carbohydrate calories (1320); 15 percent, protein calories (360); and fat
calories, 30 percent or less (720).
Divide carbohydrate and protein calories by 4 to obtain the
weight of those foods--i.e. 30 gms of carbohydrate and 90 grams of protein.
Divide fat calories by 9 to get fat grams. Here the result is
80 grams A lion's share ought to be unsaturated fats.
Daily cholesterol limit: 300 mg.
Individuals can obtain a more accurate estimate of their daily
calorie needs by charting their food intake for one week.
If weight stays the same through out the week, then people
know how many calories keep their weight stable.
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And to add some stern measures to keep
weight off
Consistency is the real answer. Sticking to it wins! I
don't care how many diets you've tried, failed, and tried again. Don't let the
thought of reaching your optimum weight seem impossible. It is not. Many people
have done it and you can too! Stick with it. You can do it.
The simple truth is that to lose one pound you
need to burn 3,500 calories or eliminate them from your diet. Period. To weigh
one pound less in one week you've got to pinch 250 calories from your daily
intake. If you think about it, it' s not really that hard. And there are enough
exciting low-fat food choices that you should not have to feel starved or
deprived. You can do it!
culled from various
sources