Wednesday, March 30, 2011

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Scores Pakistan vs India live stream semi final online ; Although watch shocking at times, India vs Pakistan live I am in online support ind vs pak live ok semi final which ICC Cricket World Cup 2011 of seeing tv those free calorie link numbers on the restaurant menus. I write this from Panera Foods, and many kudos to you, Panera for posting calories on your menu boards. A few studies have looked at whether posting calories at restaurants affect what people order and they have found that some people are affected and some are not. Teens ordering behavior, for example, was found to NOT be affected by the calorie numbers. One of the reasons speculated for behavior NOT changing as a result of

calorie information being posted is that a lot of people do not know what the calorie numbers actually mean. Is 500 calories for a sandwich a lot? How about 1,200 calories? A further point is that calorie information for one single meal is completely useless if you do not know how many calories you should be consuming in total for the day. A fairly straightforward equation, called the Harris Benedict Equation can be used to help you determine how much you should be consuming each day. Once you know how much you should be consuming each day you will have a better sense of how much you should be consuming at each meal. This will help you put the restaurant calorie information into perspective (pssst... 1,200 is A LOT for a sandwich!). Follow these easy steps to figure out the amount of calories you should be consuming each day in order to maintain (or lose) weight.

The first step is to calculate your Basal Metabolic Rate (BMR) which is how many calories your body is burning each day doing regular functions. It is based on your height, weight, sex, and age. See this link for a free online BMR calculator.

Crap. I just checked mine, only 1320 calories per day! Apparently I’m in a coma. That doesn’t seem like much, especially as I gaze at the Panera menu, I could knock the whole day out with an Italian Combo Sandwich and a cup of soup. Let’s hold off on the sandwich and not panic just yet, we still haven’t gotten to the Harris Benedict Equation. Once you have your BMR, the next step is to multiple it by a magic number that depends on how active you are (see the Harris Benedict equation below for your magic number). Moderate activity gets me up to 2046 calories per day to remain weight stable. Ahh… now that’s a number I can work with. Now you know why I talk about exercise so much! I will still be holding off on the Italian Combo Sandwich, but there are plenty of other healthy, reasonably calorie options at Panera that can keep me to my daily allowance.

Keep in mind, your daily allowance is to keep you weight stable. If you are interested in losing weight, you will need to adjust your equation even further. To lose 1 pound, you need to eliminate 3,500 calories. To eliminate 1 pound in a week’s time, you need to eliminate 500 per day. I would need to bring my 2,046 down to 1,546 to lose 1 pound per week. Two pounds per week would bring me to 1,046 calories. Whoa, that’s getting low! Keep in mind though, the more you exercise, the more you bump that calorie total back up. If you want to lose weight,shoot for no more than 1-2 pounds per week, because as you can see, your total calorie allowance gets really low the more weight you want to lose per week. Extremely low calorie diets are rarely effective at generating long-term weight loss, so be sure to strike a nice balance between exercise and proper nutrition to generate a gradual yet healthy weight loss plan.

The more that restaurants come clean about how many calories are in their dishes, the easier it is to track your calories and make dining out a healthy part of your diet.

Harris Benedict Formula:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

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