This Article is About
weight loss diet
resting metabolic rate
diet and nutrition
nutrition plan
basic principle
nutrition food
gas tank
gaining weight
food food
losing weight
week 1
amount of calories
Weight Loss Diet And Nutrition
Join 1000's of Authors at StreetArticles Today!

Weight Loss Diet And Nutrition

Weight Loss Through Diet and Nutrition

Food and Your Body

Who doesn't like food? Food has to be one of the most loved thing's in the United States. There is a reason obesity is on the rise. Nutritional knowledge is not where it needs to be. Food to your body is like fuel to a vehicle. What you put into your gas tank will determine how your car runs. Same goes for the types of thing's you feed your body. Your body will react accordingly. "Cleaner" is the key. Cleaner, meaning the healthier the food the better. Knowing the right weight loss diet and nutrition plan is the key.

Losing Weight Through Nutrition

When you determine that your goal is losing weight but more so with a weight loss diet and nutrition plan, know that it will be a lot easier than you think. The basic principle is the same across the board when you talk about nutrition and weight. Basically, you need to know the amount of calories you need to eat in a day from the time you wake up until you go to sleep again, in turn keeping your weight the same. Losing or gaining weight revolve around this calorie amount. This is your "Resting Metabolic Rate." When you figure out the amount of resting calories that are needed, the basic idea is to eat more calories than that in a 24 hour period to gain weight, eat the same amount of calories to keep your weight the same and to get some weight simply have to eat less calories then that number.

The RMR Formulas:

* Men: (10 x W) + (6.25 x H) - (5 x A) + 5

* Women: (10 x W) + (6.25 x H) - (5 x A) - 161

* Multiply either one by the activity factor that applies to you and your lifestyle.

Note that the letters in the formula stand for the following:

W- Is your weight in kg.

H - Is your height in cm

A - Is your Age

Avtivity Factor:

* 1.2 - Little/No Activity and/or a job sitting down.

* 1.375 - Light Activity 1-3 days a week.

* 1.55 - Medium Activity 3-5 days a week.

* 1.725 - Hard activity 6-7 days a week.

* 1.9 - Hard activity and a very physical job.

NOTE: Your weight is your lean body weight.

Eat Clean and Know What a Cheat Day Really Is

Like I said in the beginning, the cleaner or healthier the foods you consume to meat you RMR calorie needs....the better off you will be and feel. The best foods to eat are typically the ones that are freshly picked, steamed in a pot, pulled out of the oven and/or taken off a grill/barbecue. When it comes to that "Magical" day to cheat, you can break from this "CLEAN" eating ritual and indulge in the area of a weight loss diet and nutrition plan that you may want to avoid, even though it is allowed. The problem with a cheat day is typically one of two or both of the following:

1 - Day Long Cheating: This is a big mistake. People tend to open the flood gates of not so clean foods, from the time they wake......all the way to when they close there eyes to sleep at night. The cheat day is really just an hour in the day that you will choose to eat what and how you want. When the hour is up, you return to the weight loss diet and nutrition plan that you are following.

2 - The Wait Time Until Cheating: Has to be another big deal that is crucial. People tend to start cheating on the weight loss diet and nutrition program way too early. I always say that a cheat day should be avoided at all cost for at least 6 weeks. This way the body can adjust and rid itself of all the years of not so clean eating.

Some Food Ideas

Protein: These are your meat, bean, legume, nut...etc. sources, which is very important for the repairs your muscles need from day to day living and or fitness routines you may be following. Stick to less reds and more whites or light meats. The light meats tend to digest faster and more thorough. Leaving you less "Bloated." Two of my favorites are Chicken and Fish. I only eat a red meat once a week. If you are involved in a fitness routine or just have a physically exhausting job, I highly recommend a pre and/or post routine or job, protein shake.

Carbohydrates: These are your bread and pasta sources, which is responsible for your energy and nutrient transportation and distribution through the body. Your carbs should be as dark as possible, in a sense. A good rule of thumb to follow is to eat your "White" or light carbs first thing in the morning when you wake up and right after a fitness routine or hard work. These are the two crucial times for the body to "Need" these types of carbs to transport a quick source of energy from fasting all night while asleep and to deliver or transport your nutrients, supplement's and or post workout drinks such as a protein shake. Some examples of "white" carbs are: As for the rest of the day, you want to stick to carbs light wheats, grains and oats. These will give long lasting energy and help to keep you fuller longer. Some choices I like are: wheat bread, grain bread, oatmeal and wheat pastas.

Stay On Track For Results

After you find a weight loss and nutrition program that will be suitable for you, the results are endless. Stick to what you learn and tailor it later on, to better for you and your lifestyle. Consistency is the key with any weight loss diet and nutrition plan....and fitness routine if you are following one. Keep logs of your meals and snacks. Set small goals and stick with it. Your results will come, some faster than other. With some weight loss and nutrition plans, you will not even have to have a fitness routine. Good Luck!!!!

Disclaimer: I am not a licensed professional. By following my own trials, errors, advice, opinion/s and what I have learned along the way, you are doing so on your own behalf and of your own free will. You do not hold me liable for any outcome.

Street Talk

No comments present
You May Also Like
Healthy Weight Loss Diet
The American Cancer Society, in its newly released e-book called “Cancer Facts & Figures 2012” has estimated that in 2012 about 173,200 cancer deaths in America will be caused by tobacco use. Based on Scientific evidence, about one-third of the 577,190 cancer deaths expected to occur in America in 2012…
By: Lemuel in  Health and Fitness  >  Obesity   Feb 21, 2012  
  Likes: 3

Dr Bob's Successful Weight Loss Diet
Americans spend over $33,000,000,000.00 each year on weight-loss products. Yet, research shows that a structured weight-loss program is far more likely to result in greater weight loss. I have written several articles that have attempted to explain some basics about human physiology. I have not mentioned previously that the human…
By: Robert TeVrucht in  Health and Fitness  >  Weight Loss   May 06, 2012  
  Likes: 0

Green Coffee Bean Extract For Weight Loss – Quick And Easy Weight Loss Diet Supplement
Today I am going to share with you facts about the green coffee bean extract diet; this weight loss supplement has been featured in many Television shows, however many people are still very sceptical about the results and this is why I decided to write this article, hopefully I will…
By: Rodrick in  Health and Fitness  >  Weight Loss   Dec 18, 2012  
  Likes: 1

Belly Fat, How Do I Lose It Permanently?
If we gained weight proportionately all over the body the diet industry would not have the vast following as it has today. One of the first places you will see weight stand out is the area called the midriff. This fat layers itself around the belly and millions of people…
By: Gene in  Health and Fitness  >  Weight Loss   Jun 17, 2011  
  Likes: 0

Tips for Planning A Weight Loss Diet Program
For starters, a lot of us really find it dragging to plan for a weight loss diet program. Most of the time, if you are someone who has a lot of weight to lose, you just couldn't help it but stop even before even starting to write down a weight…
By: Nathan Gleimar in  Health and Fitness   Feb 19, 2011  
  Likes: 0

The Hidden Monster Of Weight Loss Diet
The Hidden Diet Monster Have you ever started a weight loss diet only to experience these terrible side effects. A day or two after you have launched your weight loss campaign you suddenly find your weight loss has screeched to a halt and you are feeling ill. Perhaps you are…
By: Paul Tooley in  Health and Fitness  >  Weight Loss   Apr 29, 2011  
  Likes: 0

Is Midriff Fat Impossible to Eliminate?
The question that we will try to answer in this article is midriff fat impossible to eliminate? There are a lot of diet programs on the market today that claim they can show you how to get a perfect body in less than a month and show you how to…
By: Gene in  Health and Fitness  >  Weight Loss   Jun 15, 2011  
  Likes: 0

Weight loss diet the easy way
Being overweight is one of America’s biggest problems. This is literally a growing problem, no pun intended, not only for adults, but also for our children. Too much time is spent at the computer, and watching the television, instead of outside doing something active. Weight loss is something we should…
By: X Big Girl in  Health and Fitness  >  Weight Loss   Feb 12, 2011  
  Likes: 0

For so many millions of you out there who are faced with several fitness and health challenges in life this is to tell you that you are not left alone to suffer all of that pain anymore cause the solution has been made available right in front of your computer…
By: INIMFON INIUNAM in  Health and Fitness  >  Weight Loss   Apr 04, 2011  
  Likes: 0

Burn The Midriff Fat Weight That You Hate
Wouldn't you like to burn the midriff fat weight that you hate and keep it off forever? Yes you can but there is a great deal of commitment that has to be exercised from the mind and the body. There are a lot of diet programs on the market and…
By: Gene in  Health and Fitness  >  Weight Loss   Jun 04, 2011  
  Likes: 0

How to Reduce Midriff Fat By Eating More Times a Day
There is ways advertized all over the net on how to reduce midriff fat but which one do you choose? I would choose a diet program that emphasizes a permanent lifestyle change. We all know that losing midriff fat calls for a reduction in how much you eat and being…
By: Gene in  Health and Fitness  >  Weight Loss   Jul 01, 2011  
  Likes: 1

How To Lose Weight Really Fast And Healthy at Home Without Much Effort
Many people around the world try to find the best key how to lose weight really fast and healthy and keep it off permanently. Actually answer is very simple: reduce calorie consumption and increase exercise.In general, we can say, that the best long term weight loss result you can get…
By: O.Goldwin in  Health and Fitness  >  Weight Loss   Nov 07, 2011  
  Likes: 0

Most Effective Fat Loss Supplement - Lose 80 Pounds
Now the world's people are as happy to obesity? Throughout the world, say obesity is the epidemic is not over. Fortunately, now have more and more people looking for their own weight-loss product of most effective fat loss supplement, reduce disease, and prolong life, to grasp a healthy lifestyle, in…
By: zaiqing in  Health and Fitness  >  Weight Loss   Aug 22, 2011  
  Likes: 1

Healthy Food Snacks
Most of us who has tried strict diets have had cravings for something we are not allowed to eat. This can be anything really, but normally it is either something sweet or something salt. It is a good idea to do some research on what snacks are actually healthy and…
By: Thom in  Health and Fitness   Jun 20, 2012  
  Likes: 4

Insulin Spiking Causes Midriff Fat Gain
When you eat a meal or snack the pancreas releases a hormone called insulin to breakdown our food into sugars so that it can be used by the body to feed the cells. If you eat high sugary or high fatty foods it will cause the pancreas to release large…
By: Gene in  Health and Fitness  >  Weight Loss   Jun 15, 2011  
  Likes: 4

Article Views: 1598    Report this Article