Weight Loss Counseling

Expert's Recent Entries

Mifflin St. Jeor for Calorie Needs
by Diana Young

Based on numerous studies, the Mifflin-St Jeor equations give the most reliable results for calorie needs: The Mifflin-St Jeor equations... show more

Based on numerous studies, the Mifflin-St Jeor equations give the most reliable results for calorie needs:

The Mifflin-St Jeor equations are:

Men
10 x weight (kg*) + 6.25 x height (cm*) - 5 x age (y) + 5

Women
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

These equations require the weight in kilograms, the height in centimeters, and the age in years.
* lbs / 2.2 = kg
*inches x 2.54 = cm

To determine your total daily calorie needs, the above equation should be multiplied by the appropriate activity factor, as follows:
     1.200 = sedentary (little or no exercise)
     1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day)
     1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)
     1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day)
     1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)

And to lose 1 - 2 pounds per week subtract 500 calories from your total.

Now you're up to speed with registered dietitians from the American Dietetic Association.

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Public | published 2010-09-04 08:32am -0700
Healthy Habits -> Start Today
by Linda Miner
Here are some really great healthy habits that are easy to incorporate into your daily life. Choose at least 5 that are manageable and then keep... show more
Here are some really great healthy habits that are easy to incorporate into your daily life. Choose at least 5 that are manageable and then keep adding more and more positive habits as the weeks go by.
1. Gratitude - every day write down at least 10 things that you are grateful for
2. Stretching - take least 5 minutes every day to stretch your body
3. Eat breakfast - eat some type of food within 30 minutes of waking up
4. Create a good nighttime routine - have a hot bath, stretch, meditate, pray, do yoga, journal, do breathing exercises or whatever it takes to relax your body and prepare it for rest
5. Get your rest - sleep at least 7 hours every night
6. Daily exercise - do at least 15 minutes of some form of exercise every day, even if it's just walking
7. Menu planning - get your food menu organized for the week, create your shopping list and then get everything organized
8. New recipes - search new recipes on the internet or in your cookbooks and incorporate them into your weekly menu
9. Organize your snacks for the week
10. Switch to decaf - if you drink coffee, switch to decaf or at least half decaf
11. Drink tea - add green, rooibos, or herbal tea to your daily drinking routine for the health benefits they offer
12. Floss your teeth - poor oral hygiene has been linked to heart disease and other health problems
13. Omega 3 fats - the health benefits from increasing omega-3 fats are numerous. Try to eat fish 2-3 times a week and/or add ground flax seed to your daily foods ( about 2 tablespoons per day)
14. Find a hobby - keeping your mind and hands occupied will keep you distracted from food
15. Be social - join the club, church group, team, fitness club, etc. and to get to know some new people. Studies show that people with many friendships live longer, healthier lives
16. Drink upon rising - drink at least one or 2 big glasses of water as soon as you wake up in the morning
17. Hug people - aim for a minimum of 5 hugs per day
18. Positive affirmations - create at least 5 positive affirmations and say them every morning when you wake up and every night before you go to sleep
19. Be kind to yourself - do one nice thing for yourself every week
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Public | published 2010-09-02 05:08pm -0700
lindaminer has made a journal entry

REMINDER - LIVE Q&A Thursday at 5:00 Pacific (8pm Eastern): Come and join us for our discussion tonight on Creating Healthy Habits. Below is... show more

REMINDER - LIVE Q&A Thursday at 5:00 Pacific (8pm Eastern): Come and join us for our discussion tonight on Creating Healthy Habits. Below is a list of what we will be discussing.

See you tonight.

http://www.ichange.com/group/linda-chat-group/chat

Here are some really great healthy habits that are easy to incorporate into your daily life. Choose at least 5 that are manageable and then keep adding more and more positive habits as the weeks go by.

1. Gratitude - every day write down at least 10 things that you are grateful for

2. Stretching - take least 5 minutes every day to stretch your body

3. Eat breakfast - eat some type of food within 30 minutes of waking up

4. Create a good nighttime routine - have a hot bath, stretch, meditate, pray, do yoga, journal, do breathing exercises or whatever it takes to relax your body and prepare it for rest

5. Get your rest - sleep at least 7 hours every night

6. Daily exercise - due at least 15 minutes of some form of exercise every day, even if it's just walking

7. Menu planning - get your food menu organized for the week, create your shopping list and then get everything organized

8. Organize your snacks for the week

9. Switch to decaf - if you drink coffee, switch to decaf or at least half decaf

10. Drink tea - add green, rooibos, or herbal tea to your daily drinking retain for the health benefits they offer

11. Floss your teeth - poor oral hygiene as then linked to heart disease and other health problems

12. Omega 3 fats - the health benefits from increasing omega-3 fats are numerous. Try to eat fish 2-3 times a week and/or add ground flax seed to your daily foods ( about 2 tablespoons per day)

13. Find a hobby - keeping your mind and hands occupied will keep you distracted from food

14. Be social - join the club, church group, team, fitness club, etc. and to get to know some new people. Studies show that people with many friendships live longer, healthier lives

15. Drink upon rising - drink at least one or 2 big glasses of water as soon as you wake up in the morning

16. Hug people - aim for a minimum of 5 hugs per day

17. Positive affirmations - create at least 5 positive affirmations and say them every morning when you wake up and every night before you go to sleep

18. Be kind to yourself - do one nice thing for yourself every week

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2010-09-02 04:43pm -0700 from the web