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Holistic weight reduction - Part13 - The arithmetic of weight reduction
Calculation of energy intake and expenditure for weight reduction. In order to lose one pound of adipose tissue weight per week, average daily energy expenditure must exceed average daily energy intake by 600 Calories a day or 4100 calories a week. If the average daily caloric expenditure before the weight reduction program starts has been calculated and is known, then there are only three methods for creating an excess of energy expenditure above energy intake. METHOD – 1. Increase energy expenditure by undertaking additional physical activities requiring the expenditure of an extra 600 Calories (6 miles of walking per day: one hour of aerobic exercise etc!). METHOD – 2. Decrease energy input by reducing food intake by 600 Calories by removing 50 grams of CHO, 40 grams of Fat and 10 grams of Protein (or any other appropriate combination of the three energy sources) from the present diet. METHOD – 3. Increase energy expenditure by 300 Calories, walking 3 miles per day or a half hour of aerobic exercise daily and reduce energy intake by 300 Calories, by removing an appropriate amount and combination of the three energy sources from the present diet. Any other combination of increased energy expenditure and decreased energy intake will work just as well as long as there is a net deficit of 600 Calories between energy intake and energy output. Smaller or higher amounts of average weekly loss of adipose tissue can be created by adopting methods 1-3 with caloric deficits of 300, 900 or 1200 Calories per day. The safety recommendations in Chapter 6 are once again emphasized. A weight reduction of more than two pounds per week in the adipose tissue compartment of the body is not desirable and perhaps not even attainable, except through total starvation. Each individual must choose one of the above methods for effective weight reduction. That choice depends on many factors. The most important point to observe is that energy intake does not fall below 1200 calories at any time, as it will induce symptoms of physical fatigue and mental lethargy and may cause fainting episodes. At no time should energy intake be reduced by more than 600-900 calories per day from the intake prior to the start of the program, because a greater reduction may also induce the already mentioned symptoms. Increasing energy expenditure by more than 600 calories a day through exercises may also cause stress and injury to body tissues, especially in those who have unrecognized heart disease, skeletal problems such as arthritis and latent kidney disease. For the majority of individuals, METHOD-3 is likely to be the most suitable approach. Always consult a physician before going on a weight reduction regime, unless it is very minimal in terms of caloric reduction and involves only minor increases in physical activities. About the Author : Abe Kurien MD, is a proponent of holistic medicine. He writes profusely on subjects of Weight reduction. His enlightening articles can be found on the smatix weight reduction section : Health and Nutrition
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