The Bicycle Club of Irvine

[Roberto P]

LETS NOT FORGET ABOUT YOUR NUTRITION AND WEIGHT LOSS…..

So the New Year has begun, and most people are getting on the weight loss bandwagon - sticking to their resolutions to shed a few pounds! Well, if you are serious about losing weight, then I have to let you in on a secret - you can cycle to the end of the earth, BUT if you do not pay attention to your caloric intake you simply will not lose weight. Fad diets, low carb, and metabolic stimulators are short-term solutions to your problems, which can typically lead to long-term health problems.

This is the skinny on weight loss, for every pound of fat in your body you have 3500 calories of energy stored. SO, in order for you to lose one substantial pound of weight, you need to be in a 3500 caloric intake deficit over a certain period of time. If you examine your diet closely and decide you are going to try for a negative 100 calories per day then it will take you over a month to loose one actual pound of body fat (35 days exactly). Do you get the big picture now!

It really doesn’t matter what you eat, in a sense, as long as you are in a caloric intake deficit. Obviously, eating healthier foods will serve you much better in the long run both physically and mentally. You may throw yourself into a calorie surplus if you cheat and sneak in an extra latte or burger; thereby completely negating all your hard work.

Weight loss is something that should be done slowly and cautiously with no unrealistic expectations. Real weight loss takes hard work and time. If you are serious about your weight loss, then you need to first calculate the amount of calories you need to actually live on a daily basis. This is known as your basal metabolic rate, which is calculated at http://www.bmi-calculator.net/bmr-calculator/ then use that number with the table below to calculate the amount of calories you will need to maintain your current weight.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: (PLEASE BE HONEST WITH YOURSELF HERE)

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Now that we have the amount of daily calories you need to maintain your current weight, we simply start removing calories. Reducing caloric intake by 100-500 calories a day is great, but anything around 1000 or more calories per day is not recommended and can be detrimental to your health.

As you gain lean muscle mass, your body will need more caloric intake -- meaning you will need to recalculate your BMR regularly. Secondly, when reading food labels you can calculate calories using this formula:

(Fat X 9) + (protein X 6) + (carb X 4) = Total Calories

Any fluctuations of 1-3 pounds on a day-to-day basis are just water dependent weight changes, so only weigh yourself once per month. Remember that subtracting 100 calories per day will result in the loss of one pound of body fat over 35 days. What does it matter if it takes a little longer to achieve your goal-- if it means you will get out on your bike more often-- then so be it!

Slow down, take a deep breath, and evaluate your exercise and diet regimen. Then decide how much weight you would like to lose, and start removing daily calories, or increase your exercise and drop back into your saddle and settle in for a long- slow, but healthy climb to weight loss.

Any questions feel free to contact me through my website at www.DRPACELLI.com

HAPPY NEW YEAR EVERYONE!!!

Dr. Pacelli