Weight Management Programme

Many of us struggle to actually loose weight, so when we actually do we are on a high! However the most vital part and what many do not realise to be the most difficult comes after the initial weight loss phases -it's keeping it up.

This stage may sound monotonous and rather daunting but by doing this in the right way you can effectively keep up your weight loss and keep at the size you crave to be for the rest of your life!

This can be done by keeping track of exactly how much fat, protein and carbohydrates you eat daily and calculate these mounts as shown below.

Daily calorie intake

To work this sum out you simply multiply your weight in pounds by 10 if you live quite a relaxed lifestyle or time it by 15 if you are more active.
So if your weight is 154lb and don't exercise then times it by ten giving you the daily calorie intake of 1,540 per day or times bi 15 if you exercise regularly.

Daily protein amounts

Protein supplies 4 kilocalories per gram and your daily protein requirement relies on your current level of body fat. This following sum will give you your daily protein intake:

Weight in kilos x body fat = total body-fat - weight

Weight in kilos - total body-fat weight = lean body mass

Lean body mass x 2.2 x physical activity factor = grams of protein per day

Total daily protein requirement x 4 = daily kilocalories that come from protein

Daily fat requirements

To work this out you need to know that fat provides 9 kilocalories per gram and that 30% of you daily calorie intake should originate from fat.
So this is the sum you need to do:

Daily calorie intake x 30% = daily kilocalories that should originate from fat

Daily kilocalories that should originate from fat/ 9 = total fat requirement in grams.

However it is vital when monitoring your weight loss that you are keeping a track of your daily intakes of calories and carbohydrates so you can watch them and not overdose on certain ingredients that will make your fat prone. This is also a great way to see whether you are eating your daily recommended amounts of certain types of nutrients and foods so that you are keeping up with your balanced diet moreover working on not only the outside of your body, but on the inside where the main problem originates, which also means it can be solved here. Another couple of things you can do to enable those pounds to drop off are:
 Drinking water is great for temporarily keeping your hungry stomach satisfied for thirty minutes before you eat your meal.
Take as many as you can such as essential fatty acids, vitamin A,B or C and multivitamins
Read the labels on food packets so you control what you are eating and the amount of carbohydrates and calories you take into your body.

I hope this article has been a great help to your weight loss goals

1. Prev:My Weight Loss Plan - Tips And Tricks
2. Next:Dont Let Those Pounds Weigh You Down Any Longer... Get Rid Of Them And Heres How!