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Harris Benedict formula for women and men
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The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has.
Carbohydrates – macronutritients explained
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Today I'll discuss the importance of carbohydrates. Carbohydrates are the body's main source of energy and therefore are very important. Read on to find out more about carbohydrates.
Carbs are the body’s main source of energy. After eating carbohydrates, your pancreas will secrete a hormone called insulin. Insulin stores the carbohydrates in the muscle or as fat. Insulin also stores the amino acids (proteins) and puts them into the muscle cell for recovery and repair.
Too much insulin in the body is caused by eating too many carbohydrates. When there is a lot of insulin, it will give a sign to your cells to start the storage of glycogen synthesis. This will eventually lead to larger fat storages.
However, the opposite is also true: eating little carbohydrates will lead to smaller insulin concentrations. Your body will have less energy and will therefore start the lipolysis, to gain energy from the degradation of fats.
Therefore it is important that we eat the right amount of carbohydrates!
There are two kinds of carbs: complex carbohydrates and simple carbohydrates (sugars). Simple carbohydrates will give you immediate energy, while complex carbohydrates give you continuous energy. This is also called a “timed release”.
Some good advice: eat mainly complex carbohydrates throughout the day except after the workout, then your body needs simple carbs, because a higher glycogen level will aid faster recuperation and rebuild of the muscle.
There are 2 kinds of complex carbohydrates:
1) fibrous carbs: found mainly in brocooli, cauliflower, mushrooms, spinach, lettuce.
2) starchy carbs: found mainly in oatmeal, (sweet) potatoes, peas, corn, pasta, bread..
Complex Carbohydrates:
Simple carbohydrates are found mainly in apples, pineapples, pears, bananas and oranges.
Free weight loss tips and hints
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Here are some free weight los tips that I’ve written for you overweight girls and boys out there. Most of the hints are very logical, but hey, whoever said losing weight was hard in theory?
Yoyo dieting – why to avoid it
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Yoyo dieting is defined by alternating periods of feast and famine (that the dieter deliberately undertakes). It is a particularly ineffective method of sustaining weight loss. In other words: this sort of diet is also bad for your body.
Side effects from dieting
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It is important to acknowledge that every unhealthy diet can have side effects, like acidosis, fatigue, depression…So never overdo it, never take actions too promptly, the body likes it smooth ;).
Definition of weight loss
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In the context of physical health, weight loss is the process of losing body weight, usually by losing fat. There are many valuable benefits by losing excess weight such as a higher self-esteem, better health, increased quality of life..
To achieve weight loss, more calories must be expended than taken in. This can be achieved in a few different ways: by reducing the amount of food consumed, increasing physical activity (cardio) or a combination of the two.