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## The Truth About Losing Weight

Thousands of articles are written every year about how to lose weight, and each of them suggests a different way to go about it. The truth, however, is that any excess weight you may have is related to the number of calories you take in and the number you use each day. It’s that simple, and no one can prove otherwise. It’s like the gas you put in your car: you put too much in and you go too far. In the case of your body, you eat a certain amount of food, and you maintain it for a certain length of time. If you eat more than you use, the extra calories are stored as fat.

Let’s consider the calories you take in and use every day in detail. As it turns out, there are three main types of calorie burning. The first is called Basal Metabolic Rate, or BMR. It’s the biggest of the three, and it’s your resting metabolism; in other words, the number of calories you burn just sitting. It is used to fuel your cells, keep your heart beating, your lungs working, your brain working, and so on. About 60 to 80 percent of the total calories you burn each day are BMR calories.

The second largest calorie burner comes from the thermionic effect of food. It may seem strange, but it takes calories to burn calories — in other words, to digest your food. From protein it takes about 25 calories per 100 calories consumed, and from carbohydrates and fat it takes about 10 to 15 calories each per 100 calories consumed. And that can add up to a large number of calories. It accounts for between 10 and 30 percent of the total calories you burn each day.

Finally we come to the one that may surprise you, namely exercise and physical activity in general. Most people think that exercise makes a big contribution, but that’s not the case. This doesn’t mean it isn’t important – it is. You can easily burn 500 calories in intense exercise, but in general, for most people, exercise and physical activity only account for about 10 to 15 percent of the calories they burn per day.

Now let’s apply the above to the average woman and man. First we need the BMR formulas, and they are as follows:

Old man: 66+ (6.3 times your body weight in pounds) + (12.9 times your height in inches) – (6.8 times your age).

Older woman: 655 + (4.3 times your weight in pounds) + (4.7 times your height in inches) – (4.7 times your age).

As an example, let’s assume you are a 40-year-old woman who weighs 140 pounds and is five-foot-two. Substituting the right numbers we get your BMR is 1360. For your thermionic calories we multiply .15 times the total number of calories you took in during the day. Think it was 1900; So your thermionic calories are 285. The contribution of exercise and physical activity is a little difficult to determine exactly, as it depends on how hard you are and how long you spend during the day. We will assume that you did not work; in this case your input is probably about 200 calories. And this gives you a total of 1845 calories.

If you ate 1900 calories a day you took in more than 55 calories. This may not seem like much, but in two months (if you do this every day) you will gain a pound, and over a year you will gain 6 pounds. (I’m using the fact that there are 3500 calories in a pound here.)

Let’s do the same thing for a 40-year-old six-foot man who weighs 170 pounds. Substituting into our BMR formula we get 1793. In this case we will take a calorie intake of 2600; multiplying it by .15 gives her 390 thermionic calories. For exercise and physical activity let’s assume you consume 300 calories (this means you didn’t exercise during the day). His grand total is therefore 2483, and if he took 2600 calories during the day, he would have 117 more calories. This will add up to a pound of weight every 30 days, and about 12 pounds a year.

It’s easy to see from this that weight gain can slip away from you if you’re not careful. Even a few extra calories each day can add up to a big year-round weight gain. The best way to keep a tab on how well you balance your input and output calories, of course, is to weigh yourself regularly, and if you notice that you are gradually gaining weight you should take steps to change things quickly. . You may need to cut back on your calorie intake or exercise more. And I would like to emphasize that, although exercise does not seem to make a large contribution to the total calories we consume per day, it can be very important. As I said before, a good workout can burn 500 calories, and this can easily eliminate any excess you may have.

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