After the first step finding out weather you have a healthy body weight, you need to understand and do your BMR calculation now.

Before any BMR calculation, you might ask what is BMR? Actually, BMR (basal or resting metabolic rate) is the number of calories that our body requires on a daily basis if we stay in bed all day and do nothing. It goes to the functioning of vital organs in the body such as the pumping blood to the heart, repairing the worn out cells, temperature regulation etc.

The most well known way in BMR calculation is the Harris Benedict equation. This calculation is more accurate than determining calorie needs based only on total body weight. Anyhow, the Harris Benedict equation does not take lean body mass into consideration. Calculations will be accurate in all except for the extremely muscular and the extremely obese people.

English BMR calculation Formula:

Female: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Male: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

Metric BMR calculation Formula:

Female: 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Male: 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.8 x age in years )

For example, a female of 35 years old with 50kg in weight and 160cm in height will get her BMR of 1253 after putting the figures into the BMR formula above. This mean the basic amount of calories her body needed to expend is 1253 even if she is just lying in bed 24 hours.

Next, let’s calculate the number of calories your need to support your daily activities. Simply multiply the figure getting from BMR calculation by the below number, depending of what type of activities you do.

=> 1.15 if you don’t exercise at all

=> 1.30 if you exercise lightly 1 to 3 times per week,

=> 1.55 if you exercise moderately 3 to 5 times per week,

=> 1.80 if you exercise hard 6 to 7 times per week

=> 1.90 if you have a physically demanding job or are trained for a sports competition such as a marathon.

Take for the same example. If she does exercises 2 times per week, the total number of calories she needs to support her daily activities is 1629 (1253 x 1.3). As long as her calorie intake does not exceed 1629, this lady can maintain her current weight with the assumption that all other factors remain the same.

For those who want to lose weight, it is advisable that the calories intake should not less than your BMR calculation figure or 1000 calories per day. If you consume less than this amount, your body will think it is under starving and thus slow your metabolism accordingly to conserve body fat. This is definitely not the desired effect you want in losing weight!

In a healthy weight loss program, we can have alternative ways to improve our weight loss results. After getting the BMR calculation figure, we can easily lose more pounds by simply boosting metabolism through adjusting our lifestyle and diet habit.

Thanks a lot for visiting 2tastyfood.com.Leave your comments and subscribe yourself for daily updates via Email,For more Food recipes and Weight Loss view my older posts.

1  ROTATE THE HEAD LEFT AND RIGHT WITH THE HELP OF YOUR HAND	2  TILT THE HEAD LEFT AND RIGHT TOWARDS THE SHOULDERS	3  TILT THE HEAD FORWARD	4  TILT THE HEAD BACKWARD
5  STRETCH THE  ARMS MAXIMALLY OVER THE HEAD	6  KEEPING ARMS STRETCHED OVER THE HEAD, BEND THE BODY LEFT AND RIGHT	7 ONE ARM BEHIND THE HEAD, THE OTHER BEHIND THE ELBOW. BEND THE UPPER BODY LEFT AND RIGHT	8  ARMS BEHIND BACK, ELBOWS TOGETHER, CHEST FORWARD
9  ONE ARM OVER THE SHOULDER, THE OTHER BEHIND THE ELBOW, PULLING IN WITH THE ROTATION OF THE TORSO LEFT AND RIGHT	10  WITH PALMS TOGETHER, FINGERS POINTING UP TOUCHING THE CHEST, LOWER THE ARMS	11 WITH THE BACK SIDE OF THE PALMS TOUCHING, LOWER THE ELBOWS	12  MAKE A TIGHT FIST AND THEN COMPLETELY RELAX THE HANDS
13  BEND FORWARD WITH KNEES STRAIGHT	14  BEND BACKWARD WITH ARMS UP	15  BEND FORWARD WITH FEET WIDE APART	16  WIDE STEP FORWARD, BENDING THE FRONT KNEE ONLY
17  STEP WIDE TO THE SIDES, SQUATTING INTO ONE SIDE WITH BENDING OF A KNEE	18  BENDING OF THE LEGS / WHILE HELPING WITH YOUR HAND, LIFT THE FOOT UP	19 SQUAT ON YOUR TOES	20 SQUAT WITH THE FEET PLANTED ON THE FLOOR

STRETCHING EXCERCISES:PERFORM THE EXCERCISES WITH FLUIDITY, SLOWLY INCREASING THE RANGE OF MOTION UNTIL YOU BEGIN TO FEEL A MILD SENSATION OF PAIN. IF YOU DO NOT FEEL ANYTHING-THE EXCERSISE IS NOT EFFECTIVE, IF THE PAIN IS GREATER THAN MILD-THE EXERCISE IS HARMFUL. REMAIN IN THE STRETCHING POSE UNTIL YOU BEGIN TO FEEL PAIN. BEGIN WITH 5-10 SEC. AND CONTINUE UP TO 15-20 SEC. IT IS SUFFICIENT TO REPEAT THE EXCERCISES ONE TIME. COMPLETE THE SET OF EXCERCISES 3-5 TIMES A DAY.

Thanks a lot for visiting 2tastyfood.com.Leave your comments and subscribe yourself for daily updates via Email,For more Food recipes and Weight Loss view my older post

]]> http://www.2tastyfood.com/2009/09/07/simple-exercise-program/feed/ 13 http://www.2tastyfood.com/2009/07/27/weight-to-height-ratio-chart/ http://www.2tastyfood.com/2009/07/27/weight-to-height-ratio-chart/#comments Mon, 27 Jul 2009 06:24:41 +0000 admin http://www.2tastyfood.com/?p=1067

How much should you weigh according to your height? This height to weight chart is a guideline to an Adults Ideal Body Weight:

]]> http://www.2tastyfood.com/2009/07/27/weight-to-height-ratio-chart/feed/ 0 http://www.2tastyfood.com/2009/07/11/sweet-sour-chicken/ http://www.2tastyfood.com/2009/07/11/sweet-sour-chicken/#comments Sat, 11 Jul 2009 07:16:01 +0000 admin http://www.2tastyfood.com/?p=730

Ingredients:
300 gms chicken,cut in big cubes
some cornstarch for coating
oil for deep frying
1/2 cucumber,removed seed & cut into pieces
1 big onion,skinned & cut into chunks
2 red chillies,seeded & cut into big pieces
1 capsicum,seeded & cut into pieces
1 tomato,cut
1 tbsp oil for cooking
MARINADE:
1/2 tsp salt
1/2 tsp sugar
dash of sesame oil
dash of pepper
1 egg
SAUCE:
5 tbsp water
1/2 tsp vinegar
3-4 tbsp lemon juice
1 tbsp plum sauce
4 tbsp sugar
1/2 tsp salt
3 tbsp tomato sauce
2 tbsp chilly sauce
1-2 tbsp corn flour,mix with
little water for thickness
METHOD:
1. Take chicken pieces & marinade for 1 hour.
2. Sauce: Put sauce ingredients into a sauce pan and mix well.
3. Coat  chicken with corn starch & deep-fry in hot oil until golden brown & crisp.Dish & drain.
4. Heat up 1 tbsp oil,add in cucumber ,onion, chillies,capsicum and tomato except fried chicken,stir well.Pour in sauce & bring to boil.
5. Lastly add in the fried chicken pieces & thicken with starch water.Dish up & serve hot.

The chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person duing a particular activity.(Calories/hour)

Exercise for your health!It has been calculated that 1 pound of body fat is equal to 3500 calories. This means that in order to lose 1 pound we have to walk for about 12.5 hours. So don’t expect fast weight loss and remember to eat sensibly. The mood and feel-good benefits, however, are immediate and the health benefits of exercise are endless. So GET ACTIVE!!

1  ROTATE THE HEAD LEFT AND RIGHT WITH THE HELP OF YOUR HAND	2  TILT THE HEAD LEFT AND RIGHT TOWARDS THE SHOULDERS	3  TILT THE HEAD FORWARD	4  TILT THE HEAD BACKWARD
5  STRETCH THE  ARMS MAXIMALLY OVER THE HEAD	6  KEEPING ARMS STRETCHED OVER THE HEAD, BEND THE BODY LEFT AND RIGHT	7 ONE ARM BEHIND THE HEAD, THE OTHER BEHIND THE ELBOW. BEND THE UPPER BODY LEFT AND RIGHT	8  ARMS BEHIND BACK, ELBOWS TOGETHER, CHEST FORWARD
9  ONE ARM OVER THE SHOULDER, THE OTHER BEHIND THE ELBOW, PULLING IN WITH THE ROTATION OF THE TORSO LEFT AND RIGHT	10  WITH PALMS TOGETHER, FINGERS POINTING UP TOUCHING THE CHEST, LOWER THE ARMS	11 WITH THE BACK SIDE OF THE PALMS TOUCHING, LOWER THE ELBOWS	12  MAKE A TIGHT FIST AND THEN COMPLETELY RELAX THE HANDS
13  BEND FORWARD WITH KNEES STRAIGHT	14  BEND BACKWARD WITH ARMS UP	15  BEND FORWARD WITH FEET WIDE APART	16  WIDE STEP FORWARD, BENDING THE FRONT KNEE ONLY
17  STEP WIDE TO THE SIDES, SQUATTING INTO ONE SIDE WITH BENDING OF A KNEE	18  BENDING OF THE LEGS / WHILE HELPING WITH YOUR HAND, LIFT THE FOOT UP	19 SQUAT ON YOUR TOES	20 SQUAT WITH THE FEET PLANTED ON THE FLOOR

STRETCHING EXCERCISES:PERFORM THE EXCERCISES WITH FLUIDITY, SLOWLY INCREASING THE RANGE OF MOTION UNTIL YOU BEGIN TO FEEL A MILD SENSATION OF PAIN. IF YOU DO NOT FEEL ANYTHING-THE EXCERSISE IS NOT EFFECTIVE, IF THE PAIN IS GREATER THAN MILD-THE EXERCISE IS HARMFUL. REMAIN IN THE STRETCHING POSE UNTIL YOU BEGIN TO FEEL PAIN. BEGIN WITH 5-10 SEC. AND CONTINUE UP TO 15-20 SEC. IT IS SUFFICIENT TO REPEAT THE EXCERCISES ONE TIME. COMPLETE THE SET OF EXCERCISES 3-5 TIMES A DAY.

Right click on the image and open it in the new tab to see bigger image.

Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.The chart above shows the target heart rates for people of different ages. When you’re just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).

How much should you weigh according to your height? This height to weight chart is a guideline to an Adults ideal body weight:

Ibs=Pounds, fts=Feets