Diet Target and Principles

By 21 Nov 2008, my target weight is 170 pounds i.e 77.3 kilos. From today, that is 6 months to D-Day, and by simple calculations, every month i should shed 3.33 pounds. Every week my weight should go down 0.83 pounds, let's say 1 pound. So my target drop is a pound of fat a week. Looks easy, but in reality, it is hard work.

I am trying a diet that has proven to work by many, i.e the South Beach diet, low carbohydrate and high protein. Exercise must be done everyday to hasten the metabolic rate. Lots of plain water will excrete toxins when taking high proteins.

BMR
Your BMR (Basal Metabolic Rate) indicates the number of calories your body needs each day to simply perform basic functions. From the time we go to sleep one night until we go to sleep the next night our body is using calories to fuel the body. Almost 3/4 of the calories eaten each day is used by the body for this purpose.

If a person eats more calories than the body needs, a weight gain will result. There are 3,500 calories stored in every pound of body fat. If a person eats 500 calories more a day than the body needs for a week (7 days), a weight gain of 1 pound per week would result.

A person who weighs 190 pounds:

BMR per day = 190/2.2 x 24

~ 2000 calories per day to maintain weight.

Multiply your weight in pounds x 24 (24 hours in a day) divided by 2.2 (the amount of energy needed to raise body temperature by 2 degrees celcius)

I need to deficit 500 calories a day to lose 1 pound of fat per week. This comes from reducing food intake and vigorous exercise to burn calories.

Thus, everyday i need to expand only 1500 cal. to lose 1 pound of fat a week.