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Posts Tagged ‘Calorie’

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

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For anyone that’s ever dieted or struggled to keep excess fat off, you know that conventional wisdom (increase activity, decrease calories) has tended to recommend very caloric intake for losing weight. But living on super low-calorie diets is not only not sustainable int he long-term, but it’s very difficult to maintain even for short-term results. Now scientist shave found the way to lose weight is not as strict and severe as we once thought! And the National Institute of Diabetes and Digestive and Kidney Diseases has produced a wonderful new tool that allows you to more accurately estimate how many calories you need to consume and how you need to adjust your activity level to lose unwanted fat. This tool is called the Body Weight Simulator and is accessible here.

To use the Body Weight Simulator, you need to enter your Base Weight, your activity level and your age and height. The tool does the rest, providing you with an estimate of the number of calories you need to reduce each day to lose weight for the short-term as well as the number of calories you need to reduce to maintain the loss for the long-term. I tried the simulator myself and the number of calories I’d need to cut to lose 10 pounds in 6 months is just much smaller than most diet plans would have me reduce. (About 270 per day versus 500-1000 calories per day.)

The tool also provides graphs and charts that show the progression of weight loss, body fat % change, and activity level change.  Try it yourself and see how reasonable the new calorie goals and activity levels can be for your own fat loss plan!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

I was looking up calorie and nutrition information and came across a great resource for both…from Self magazine. Self’s Nutrition Data is fairly inclusive. They provide excellent nutritional data as found on nutrition labels (calories, fat, fiber, sugar, carbs and vitamin content).

Self Nutrition Data also provides (from their website):

• A Nutritional Target Map™ (patent pending) which tells you how nutritious (nutrient-dense) and filling (calorie-dense) a food is based on two measurements, The Fullness Factor™ (FF) which rates foods on a 0 to 5 scale that predicts the satiating effect of the food and The ND (Nutrition Data) Rating which scores foods on a 0 to 5 scale based on the FDA recommendations for a healthy diet.

• Nutrition Data’s Opinion which awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™).
Caloric Ratio Pyramid™–This graphic indicates the percentage of the food’s calories that are derived from the three main macronutrients—carbohydrates, fats, and protein.

Estimated Glycemic Load™–Nutrition Data estimates the Glycemic Load of foods and recipes using a proprietary eGL formula.

• IF (Inflammation Factor) Rating™–Nutrition Data estimates the inflammatory or anti-inflammatory potential of individual or combinations of foods using a proprietary formula developed by Monica Reinagel. Foods with positive IF Ratings™ are considered anti-inflammatory and those with negative IF Ratings™ inflammatory.

The Nutrient Balance Indicator™ lets you see at a glance the nutritional strengths and weaknesses of a food, and can help you construct meals that are more nutritionally balanced.

Protean Quality–Each spoke on the Protein Quality Indicator™ represents one of the nine essential amino acids. The size of each spoke is proportionate to the percentage of the optimal level for that amino acid.

For an example of how a nutritional page for a food item looks, click here for info on the nutritional content of Part-Skim Milk Mozerella cheese.

Here is a list of all the other Nutritional data provided on the Self site:

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Check out My Fat Secret website. It provides you with an online method to record and track your food intake long with a host of other great nutrition tools!

Become a member of FatSecret, get involved and experience the benefits. Best of all, it’s free!

A food diary to plan and keep track of what you’re eating
A list of common diets and their components
An activity diary to record all the calories you burn
Your own weight ticker and weight chart
A journal to record your progress
Recipes, tips and foods just for your diet
Challenges, groups and buddies to keep you motivated
Comparisons of your food and activities to your buddies
Common foods and their calories

It doesn’t have to be a secret anymore!  Click here to go to MyFatSecret.com

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