weight loss calculator tdee

We are a nation of “fat cats” in more ways than one. As the prosperity level of the people in the U.S. have grown, so have our waistlines. A CDC study finds that over the past 25 years, obesity rates have increased to 34% of U.S. adults over age 20. It seems we are a rapidly “spreading” nation and if we continue to ignore warnings to lose the weight, the following are some “highs” we have to look forward to.

Higher Blood Pressure. It has been shown that being overweight leads directly to high blood pressure. This is due in part because when you are overweight, the kidneys are being squashed by body fat. The kidneys are responsible for regulating your blood pressure. When they are being compressed by fat, they need to be fed with a higher blood pressure. With high blood pressure, you can look forward to heart attack, stroke, heart failure, kidney failure and impotence. A weight loss of just 10% of the weight gained since you were 18 can reduce your blood pressure quickly and dramatically.

Higher Cholesterol. A high level of the “bad” cholesterol (LDL) (and low level of “good” cholesterol (HDL)) causes your arteries to be gunked up and prevents the blood from flowing freely. While genetics can dictate some of your cholesterol level, a lot depends on you physical activity levels and poor food choices, such as trans and saturated fats, simple sugar and too many calories. These same factors that affect your cholesterol are also the ones that affect weight loss (or weight gain as the case may be). The more poor food choices are made, the fatter we get, the “bad” cholesterol builds up and stops the blood flow, which causes stroke, memory loss, impotence, wrinkled skin, and a host of other problems attributed to blood flow malfunctions. Now isn’t that something you want to look forward to as you age.

Higher Blood Sugar. We may think that just because we don’t have diabetes, that our blood sugar level is fine and we don’t have to worry about the food that goes into our mouths. But that would be a mistake. Even with normal blood sugar levels, your blood sugar fluctuates and may rise significantly throughout the day as you eat. High blood sugar weakens the lining of your arteries, weakens your immune system and prevents oxygen from getting to your tissues. Overweight men and women are 12 times more likely to develop diabetes than their counterparts that have normal weights. Although often thought of as a purely genetic disease, type 2 diabetes is largely affected by our environment (our lifestyle, our behaviors, what we eat, whether we exercise or not) much more than our genes. Diabetes ages you one and a half years for every year you live. Again, the same factors that affect blood sugar levels are the ones that affect weight loss and/or weight gain. So go ahead and keep packing on that weight, you’ll grow older faster and die faster. Isn’t that what we all want?

In addition to all the “highs” listed above, you will enjoy a higher risk of cancer, sleep apnea, and joint problems with all the weight you keep putting on. So go ahead, don’t worry about weight loss programs, exercise, and eating junk foods. You’ll just get older faster (if you haven’t died from a heart attack before then) and feel sickly and miserable doing it.

The Importance of Protein and Carbs in Your Meals
Breakfast: The Foundation of Your Day
Start your day with a protein-rich breakfast to fuel your body and keep you satiated. Incorporating organic eggs, cottage cheese, raw nut butter, or smoked fish into your morning meal can provide the necessary protein. Pair these with complex carbohydrates like oatmeal, sprouted grain bread, fruits, or vegetables for a balanced breakfast.

Sample Breakfast Options:
Two hard-boiled eggs, a slice of sprouted grain toast, and half a grapefruit.
Oatmeal with almond butter, fresh berries, and a dash of Stevia for sweetness.
Smoked salmon over sliced tomato accompanied by a green apple.
Lunch: Keeping It Consistent
Lunch should follow the same nutritional guidelines as breakfast. Packing leftovers from dinner can provide a convenient and healthy protein source. Combine these with a salad or vegetables for a well-rounded midday meal.

Sample Lunch Ideas:
Baked tilapia over sautéed spinach, a green salad with chickpeas (oil and vinegar dressing), and half a cup of pineapple.
Leftover chicken legs with half a sweet potato and broccoli.
Lean hamburger over a portabella mushroom with brown rice, cooked vegetables or a green salad, and an orange.
Dinner: Time for Creativity
Dinner is an opportunity to get creative with your meals. Look for quick, easy recipes and adapt them with healthy ingredients. Remember to include both protein and carbohydrates to maintain balance.

Sample Dinner Recipes:
Mexican salad with ground beef, shredded lettuce, tomato, guacamole, and brown rice.
Grilled salmon with asparagus, a green salad (oil and vinegar dressing), and a fresh fruit salad.
Buffalo meatballs over rice pasta with sautéed broccoli.
Smart Snacking to Avoid Hunger Pangs

To prevent hunger-induced binges, keep healthy snacks within reach. This strategy helps you maintain a steady blood sugar level and stick to your eating plan.

Healthy Snack Options:
Two tablespoons of almond butter on half an apple.
Trail mix consisting of walnuts, almonds, pumpkin seeds, and dried fruit (no added sugar).
Cottage cheese with pineapple.
Incorporating these meals into your daily routine can lead to significant improvements in your weight loss efforts. Simple and nutritious meal plans like these are the cornerstone of reaching your health and fitness objectives.

The Science Behind the Meal Plan
Recent studies have shown that high-protein diets can lead to more significant fat loss, particularly in the abdominal area. For instance, a study published in the “American Journal of Clinical Nutrition” found that high-protein diets increased the thermic effect of food (the calories burned in digestion) and satiety compared to lower-protein diets, which can aid in fat loss (Source: AJCN).

Moreover, the inclusion of fiber-rich carbohydrates, such as those from fruits, vegetables, and whole grains, has been associated with lower body weight. A comprehensive review in “The Journal of Nutrition” suggests that an increased intake of fiber is correlated with lower body weight and reduced belly fat (Source: The Journal of Nutrition).

By following these meal plans, you’re not only setting yourself up for weight loss success but also adopting a healthier lifestyle that can lead to long-term well-being.

The complication rate declined from 19% in an unselected historical control group of LAGB patients to 9% in a selected group of patients. The mean body mass index (BMI) at 5 years was 3 kg/m2 lower in patients selected on the basis of criteria associated with successful weight loss in previous studies of LAGB, Jean-Marc Chevallier, MD, said here at the American Society for Metabolic and Bariatric Surgery.

Rates of reoperation and band removal also declined in the criteria-selected patients, said Chevallier, of Hopital Européen Georges Pompidou in Paris.

“We can conclude, on this prospective series of patients selected on predictive factors of success, that compared with our historical nonselected patients, gastric banding appeared to have a decreased complication rate, a decreased reoperation rate, and a decreased band-removal rate,” he said. “This means that it is nowadays useless to publish long-term results with gastric banding compared with the older perigastric technique and older high-pressure bands and on nonselected patients.”

LAGB has won favor among bariatric surgeons and their patients because of its overall low morbidity, weight-loss efficacy, and reversibility. However, several studies have demonstrated high rates of late complications, and questions have arisen regarding the long-term durability of weight loss achieved with gastric banding.

Chevallier and colleagues previously examined bariatric surgery outcomes in nationwide data collected by the French National Medical Insurance Service (Ann Surg2007; 246: 1034-1039). They identified five factors associated with increased likelihood of successful weight loss: age <40, BMI <50, patient willingness to change eating habits, physical activity, and surgery by a team with a volume of two or more bariatric procedures a week.

GM Diet

Investigators prospectively evaluated the criteria by using them to select 429 patients for LAGB from January 2005 to December 2010. They compared outcomes against those of an unselected cohort of 1,227 patients treated from December 2002 to January 2003.

Negative Calorie

The criteria-selected patients had a mean age of 39.7, BMI of 41.60, weight of 252 lb., and follow-up of 29.24 months (and for as long as 5 years).

Bariatric Surgery

A total of 35 complications (a rate of 9%) occurred among the criteria-selected patients: 11 cases of band slippage, four cases of food intolerance, esophageal dilation in four patients, two intragastric migrations, and 14 port-related problems. Additionally, 20 patients (5.1%) required reoperation, and band removal was required in 12 patients (3%).

We all need motivation to make changes in our lives. But some motivations can have short-term effects whilst other motivations can have long-lasting, life changing effects. This article takes a very quick look at how we can cut to the core of making the long-lasting, life changing decisions easier.

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Why do you want to lose weight? Do you want to make someone else happy? Your kids, your husband? The only way to lose weight in the long-term is to lose weight for you.

While some or most of this article might sound like pointless new-age psycho-babble, at its core are valid, solid ways of changing your life. Do not give in, it may well be a life changing experience.

Whilst these are all valid reasons for losing weight they may actually be the reasons why so many people fail to lose weight or lose weight but then put it all back on with a little extra just for desert. In order to understand long term weight loss we need to look at the nitty-gritty at how the mind works and how we become, and remain motivated, to do something.

When we want to change something about ourselves we need to look deep. Not just “Because the doc said I need to lose a few pounds” deep or “I want to look nice when I lie by the pool” deep. We need to look at where we are now, where we want to be and the difference between the two. That is where the deepness lies.

Ok, let’s take any weight measurements out of the equation and look at body size and shape. We might imagine ourselves to look a long way from the way we want to look. But how does that make us feel? Pretty miserable right. But that’s where your change begins – connect with the feelings caused by the difference between the two you’s. The discrepancy between the you now and the person you want to be is the reality and sometimes the reality hurts! The difference between where we are and where we need to get to needs to be bridged.

You need to imagine what it would feel like to be the person you want to be. Stop for a second and think about it. Close your eyes. Really think about it. Think about the person you want to change for. Because this is only a short article I will give you the answer you need to come up with.

The only person you want to change for is you. There are just so many reasons you could have come up with for changing. Kids, husbands, wives, parents, friends, pets, teams – the list is endless.

The only person you need to change for is you. If this sounds too selfish and self-centred for you then I’m sorry. However, the chance of you changing long-term for anybody other than yourself are minimal. If you think about it another way, what would make the person you are changing for happy? Would they be happier to see YOU happy or would they be happier watching you trying to make THEM happy? So if we want to change we have to look at ourselves and see ourselves as we really are. We need to look to the person we want to be. From then on the person you want to be is going to be the person you are.

If you want to lose weight you need to do it for yourself, no-one else. Not only do you get to be the person you want to be but everybody else gets the benefit of basking in the glow of your happiness and success.

Are you interested in formulating an exercise plan that will assist you to remain trim and help you to get thin? Studies regularly show that there are two basic types of exercise that are both extremely efficient and successful. Of course, it stands to reason that you must be motivated in the first place, and that is why therapeutic hypnosis can help solve your problems.

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If you’re like most people, you are interested in creating an exercise system that will assist you to remain healthy and slim. It may shock you to find out that research studies usually demonstrate that only two core kinds of exercise are useful — which suggests that you can’t just choose any type of exercise to become trim.

Due to the fact that so many people have trouble with the motivation to exercise, performing the most efficient kinds of exercise is imperative, since the less time you spend exercising – and the less time you waste on low efficiency exercise – the more likely it is that you will persist in your exercise routine and therefore achieve your personal weight and strength target.

Our first type of exercise which has been regularly proven to aid people to lose weight and get trim is progressive resistance. In brief, progressive resistance is one type of strength training. It functions by progressively ramping up the pounds lifted, the number of sets, and number of repetitions performed. As a result, your muscles are never strained or subjected to damage – instead, they slowly and steadily strengthen without any setbacks.

Our second type of exercise that has been scientifically studied is cardiovascular training. This is any type of exercise that gets the heart rate up to 60 – 85 percent of its maximum rate. Some kinds of cardio training may involve jogging, jumping rope, aerobics, or treadmill, among other types of exercise, but it is your choice.

Although progressive resistance and cardio training by themselves have been found to be very efficient forms of exercise, scientists now know that performing both of these types of exercise is the best bet for success. If you combine both progressive resistance and cardio training, you will increase the strength of your muscle groups and increase overall endurance. According to a recent scientific study, exercisers who used both cardio and progressive resistance during a two month time period lost 45 percent more weight than exercisers who did cardio training or progressive resistance alone.

Just as important as the type of exercise you perform is, the way in which you exercise is also important. It probably will be unsurprising that being consistent is the name of the game. Exercising inconsistently may strain your muscles and will probably not aid you to build strength and endurance. In addition, it is unlikely to improve your whole-body health. According to most scientists, the best regime is to exercise for forty minutes to an hour three to five times per week.

Unfortunately, it turns out that for a significantly sized subset of the population, getting sufficient exercise is not as easy as attending the health club a few times every week or listening to what scientists claim. For this group of people, the motivation to exercise is the primary issue – this group of people simply doesn’t have the motivation to go to the gym. Actually, they might resist any and all exercise, to the point of severe anxiety.

Nobody knows what percentage of the population suffers from problems with the motivation to exercise, but scientists say that up to 20 to 40 percent of people claim that they “hate” or “dread” exercise. An even larger percentage of people might have more mild problems with the motivation to exercise, finding that even though it is simple enough to commit themselves to an exercise regime for a week or two, motivation eventually degrades, leaving them where they were initially – unhealthy and heavy.

If you are one of these people who struggles with the motivation to exercise, the good news is that there are some easy strategies to deal with the struggle. In a recent research study, volunteers who needed to start an exercise program were provided with a brief learning program that aided them to decide on the right kinds of exercise, were provided with a therapist who specialized in exercise motivation, and were given a brief course in hypnosis. After six months, they were asked to evaluate their progress. It turns out that over 85 percent of the participants had adhered to an exercise program throughout the whole six months. Even better, they generally lost an average of fifteen more pounds than the control group.

If you have an interest in this study, it might make sense to look into locating a motivational therapist, habit control therapist, or therapist who deals with hypnotherapy. These therapists are provided with special training in helping people to transcend anxieties, build the motivation to exercise, and reinforce the creation of good habits. One more choice for exercise motivation is self-hypnosis – which is a simple and inexpensive process that often helps people take control of their own inborn abilities to be motivated.

Hypnotherapy and self-hypnosis are risk-free ways of increasing motivation that have been proven to provide success in the case of exercise motivation. Hypnosis works by using hypnotic relaxation to enhance the powers of the unconscious mind to influence the modification of behavior and habit development. Hypnotherapy is a good choice for the exercise adverse because it can help increase the drive to get trim and lose weight easily and effectively.

Are you tired of the yo yo effect? These simple 5 steps can help you KEEP the weight off once you do lose it

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Why do some dieters suffer the endless frustration of losing and then gaining weight again and again, while others lose weight and keep it off forever?

And we know you don’t want to be the latter group?

Here are 5 very simple tips successful dieters implement – and you can easily adapt these good habits yourself.

1.) You know that old conventional wisdom that goes “The scale doesn’t matter when you’re dieting”? For a long time experts scorned the idea of frequent weigh ins, pointing out that the scale can be inaccurate because of fluctuations caused by water weight. Remember, muscle weighs more than fat. So if you’re exercising you may be gaining muscle and that will throw the scale off.

However, it turns out that weighing yourself every day is actually an excellent motivator for dieters. A study in the Annals of Behavioral Medicine found that dieters who weighed themselves every day lost the most weight, and kept it off more successfully, compared to a group of dieters who did not weigh themselves regularly.

2.) Keep a log of everything you eat. When you log everything you eat you will feel MUCH more guilty when you cheat because you have to see it and read it.

3.) Do at least 1 15 minute activity everyday. ANYTHING. Walk your dog, go jogging, do tae bo. Most of us work at desks and sit at home all day – then do it at least three times a week. You will lose weight quicker and this is one of the big contributors of keeping the weight off.

4.) Plan ahead. If you are going out to dinner with friends or to a holiday office party or even to the movies, what are you going to do when hunger pangs hit? Eat something before you go and decide BEFORE you get to the party or movies.

5.) Schedule the occasional indulgence. Most weight loss experts suggest and encourage a cheating day. When you get to eat some pizza, brownie or some ice cream at some time in the week your chances of ditching your plan is much less likely. This can also be a day when you throw in some more activity.

For those of you out there who believe that you can only lose weight through fasting, you cannot be more wrong! Facts have shown that it is not how much you eat but actually what you eat that results in weight gain in most people. If you decide to eat correctly, you will surely be eating your way to weight loss naturally.

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In the developed world today, a whole lot of people seem to be struggling with a particular challenge common to them all and that is the issue of how to lose weight so as to live a healthier life. In the same vein, a good number of the people concerned tend to believe that the only way to lose that excess fat is by starving themselves or fasting. Nothing can be further than the truth in this case. It has been proven by the experts that one can achieve weight loss naturally through correct dieting.

In order to lose weight naturally, the main thing one has to keep in mind and practice is to eat wisely, take enough water and do some regular exercise. This combination of actions will surely help you get rid of that unwanted fat as well as give you a fitter and sexier physique.

It is pertinent at this stage to note that when I talk of losing weight naturally through correct dieting, I am not talking about some very strict diet but simple ones that can be found in some cook books such as the Metabolic Cooking. I am also not talking about a particular diet for the whole day but an intelligent mix of recommended diets that will end up giving you a healthier body through weight loss.

I suppose that at this stage some of you out will want to know exactly how to eat wise and reap the benefits of losing weight naturally in the shortest possible time. It is not rocket science but simply doing what is right as already suggested. For an example, the diet experts claim that our ability to shed fats is eighty percent correct dieting and twenty percent how much exercise we give to our body. This also means that you need to steer clear of that attractive and sweet junk foodstuff you have been destroying your system with only to go back to the gym to try to burn the fat you got from wrong dieting practice.

Another important aspect of correct dieting is the issue of the water intake level. It is a fact that taking a good amount of water on a daily basis helps in ensuring a clean body system. As a matter of fact, the experts have made it abundantly clear that in order to keep our body system in a clean condition we need to take as much as sixty ounces of water daily. This is much better than the sugary drinks that many people use to replace water in their diet. It is recommended by medical experts that every adult should drink at least eight glasses of water in order to enjoy a healthier life devoid of obesity.

In summary therefore, anyone who wishes to enjoy the benefits weight loss simply needs to combine a correct diet with a good water intake and do some exercise. That also means such a person needs to as well avoid taking junk food and replace that with the consumption of lots of fruit and vegetables. When fruits are added to your meals, it is easier for you to ward off the cravings for sweet since you are ingesting natural sugar instead of the artificial one. You are advised to take fruits such as oranges and or apples in between your meals as a means of eating your way to weight loss and good health.

You can begin to lose weight by reducing your stress level. Here’s how!

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There may be many reasons why you engage in the behavior of overeating. Overeating helps some people gain a sense of control over their lives. Other people overeat when they are stressed or upset. Think about the times that you have had a binge eating session? What was the motivation behind it? Do you turn to food when you are upset or have a stressful day? Do you find a sense of comfort in the food that you eat? If stress is a major factor in your eating habits, finding ways to help reduce stress can help you lose weight.

1. Find a Support System

Having people that you can rely on is a great way to start reducing stress. Call on your friends or family when you are in a stressful situation. They can be a great source of advice or just a shoulder to cry on. Sometimes going out with work friends after a long stressful day can work wonders to melt the stress that you feel. We all need to rely on our friends and family at some point. Being able to talk about your stress is a health alternative to overeating.

2. Post Positive Mantras

Think about the negative comments you make about yourself when you are feeling stressed. Most people struggle with negative self-talk at sometime in their lives. Begin to challenge your old ways of thinking. Replace those old thoughts with positive thoughts that will help you push through stressful times. If a long stressful day at work leaves you thinking that you are “no good at my job”, change your thoughts. Think about how hard you worked today. You put in your all and achieved a goal you had set. Whatever your new thoughts are going to be, post them around your house. This will help you stay focused on them even when you are headed for a stress out moment. Thinking positively can help curb overeating.

3. Find Time to Relax

It is important that you take a few minutes everyday for relaxtion. There are many different things you can do in order to relax. If you had a busy day at work and spent the evening running errands, take a long soak in a tub. If you find yourself working late one night, close your office door and read a chapter in a book. On the weekends, go for a walk around a nature trail. The activity can last five minutes or five hours; the important thing is to take some time to relax.

4. Meditate or Journal

Another great way to reduce stress is to be alone with your thoughts. This can help you sort out what is going on in your life in a healthy way. One way to do this is to meditate. Another way is to write in a journal. Writing in a journal is a great way to begin organizing your thoughts about the stresses in your life. Dealing with your stress in this productive way makes it less likely that you will overeat.

5. Listen to Your Body

Stop beating yourself up for overeating. Move forward into a new way of thinking about eating and food. By listening to your body, you will learn when your body is telling you it is full or hungry. Know the signals that your body gives off in order to begin recognizing the difference between hunger and emotional eating. You can pull through this struggle and be on your way towards a natural weight loss.