Diet and Exercise

BMI BMR A general plan for a person who is seeking to maintain a 2000 calorie/day diet must ensure that the proper nutrients are being consumed form optimum health. The following is a useful template that can be uses to help provide the necessary guidance for such a plan. Breakfast: One cup of a whole grain cereal with 1 cup of low fat milk with one slice of whole wheat toast with peanut butter, can provide a nutritious breakfast that provides enough calories and vitamins to help begin the day.

A 6 oz glass of orange juice or other fruit drink can also be added to help provide the Vitamin C that is necessary as well. Calorie count: 450 Morning Snack To help keep the metabolism moving at a quick pace, a mid morning snack is required. This should include, 1 cup of low fat yogurt and an apple. Calorie count: 300 Lunch Lunch could include a turkey burger on a whole wheat bun, with a cheese and vegetables. Calorie count: 500 Afternoon Snack A couple of handfuls of nuts is a good mid-afternoon snack.

Calorie count:200 Dinner Dinner can consist of a 3 oz portion of salmon, with 1 cup of zucchini sauteed in olive oil. Calorie count: 450 Meal Calories Protein Carbs Fats Breakfast 27g 27g 6g Snack 12g 15g 4g Lunch 26g 29g 8g Snack 11g 15g 10g Dinner 450g 33g 22g 12g Adjustments These suggestions are merely guiding ideas for a general 2000 calorie/day diet. Those who are more active should raise their calorie intake with portion control maneuvers and seek between 2500-2700 calories per day.

Those who, need less can adjust this template to fewer calories depending on the individual needs for that person. Section 2 To create a weight loss meal for a 30-year-old female, 5'2," 160 lbs, attempting to lose 2 lbs a week; Body Mass Index (BMI) = (weight in pounds * 703 ) / (height in inches)^2 Current BMI: 29.3% body fat, overweight. BMR for women = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) BMR = 655 + 696 + 235 +141 = 1727 calories / day Goal: In order to become normal, a BMI of 20-25% is needed; Goal BMI: 25%, Goal weight: 130 lbs.

Lose 2 pounds a week for 12 weeks or 3 months. Diet In order to accomplish this weight loss plan, 3 months is a safe amount of time to allow your body to adjust to the many changes that will occur. Since it takes nearly 3500 calories to burn off 1 lb of fat, a reduced diet is called for, where calorie reduction is emphasized. To realize the weight loss goals,.