Our diet habit and lifestyles lead to our current body weight and fats situation, and body fats always go hand in hand with obesity.  It is normal for obese people to have high percentage of body fats.  Surprisingly, some people with normal BMI or slightly overweight also have alarming body fats percentage.

Being overweight always leads to chronic diseases especially cardiovascular issues.  In fact, every pound of your body fat contains about 5 thousands feet of blood vessels.  If you have 12 extra pounds of fats, your heart will be burdened.  It will have to propel blood through some 20 extra miles of blood vessels every 5th of a second.  This means the amount of extra strain put on our heart and the circulatory system will eventually cause you some form of diseases such as high blood pressure and heart disease as time goes by.

Why a person has overweight and high body fats percentage issue? Does it due to fats we consume daily in our diet? If this is the case, can we stop taking fats in our daily diet?  Is that working to reduce our weight and body fats?

Why We Minimize Fats Intake in Diet?
Always remember this weight loss concept for healthy weight loss purpose:
Calories Consumed > Calories Expended  = Body Weight Increase
Calories Consumed < Calories Expended  = Body Weight Decrease

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When you think of joining a weight loss program, you might be attracted to the advertisement stating losing weight in a fast way.  This sounds wonderful, doesn’t it? You can lose your weight without dieting, without exercising, and just as simple as one two three.  In fact, losing 10 lbs in 10 days is possible to achieve if you really understand the weight loss concept and you don’t mind to exchange it with your health.

We know that 3,500 calories equals to 1 lb (or 7,700 calories for 1 kg).  And you and I also know that it takes time to gain weight.  If you expect to lose excessive weight in any weight loss program in just few days or few weeks time, then let me tell you what you should do to get that results.

Just take the marathon runners as example.  An average-size marathon runner burns about 3,500 calories during marathon, which equals to 1 lb.  If you want to lose 10 lbs, that means you were to run a marathon, 42.2km (or 26.2 miles) for consecutive 10 days, then you might lose 10 lbs in this case without other effort made on your weight loss program.  Of course, you need to take huge risk that your feet, lower back, knees and most everything will be injured before you could finish the running.

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Eating smart is part of a healthy weight loss program: Balancing the types of food you eat and when you eat them.  It helps us to alert which foods are calorie-rich and which are calorie-wise.  And, by eating your meals around the times when you are most active, you can burn off excess calories more easily.

Eating smart #1: Watch what you eat
Always remember the body weight workouts.  The equations never tell lies about your body weight.  Thus, you need to make sure you are eating smart in a healthy weight loss program.  You need to aware what type of foods you put in your mouth.

Food calories are derived mainly from three essential nutrients: Fats, protein and carbohydrates.  Anyhow, we need to aware of alcohol calories too in our eating smart to lose weight.  One gram of fats has 9 calories while protein and carbohydrates each have only 4 calories per gram.  Alcohol contains 7 calories per gram.  I f you are wine or vodka lover and you used to drink a lot of them, then you might need to pay extra effort in losing weight.

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After the first step finding out weather you have a healthy body weight, you need to understand and do your BMR calculation now.

What is BMR Calculation?

Before any BMR calculation, you might ask what is BMR? Actually, BMR (basal or resting metabolic rate) is the number of calories that our body requires on a daily basis if we stay in bed all day and do nothing. It goes to the functioning of vital organs in the body such as the pumping blood to the heart, repairing the worn out cells, temperature regulation etc.

Most Popular BMR Calculation Method

The most well known way in BMR calculation is the Harris Benedict equation. This calculation is more accurate than determining calorie needs based only on total body weight. Anyhow, the Harris Benedict equation does not take lean body mass into consideration. Calculations will be accurate in all except for the extremely muscular and the extremely obese people.

English BMR calculation Formula:
Female: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Male: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

Metric BMR calculation Formula:
Female: 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Male: 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.8 x age in years )

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