Mathematics of Weight loss

Motivation:

The greater part of our misery depends on our dispositions, and not on our circumstances.

-Martha Washington

Diary:

Breakfast: Eggs and Sausage

Snack: Ham and Cheese

Lunch: Pork medalion, brown rice and brocoli

Snack: Grapes and turkey

Dinner: ??

Ran for 15 minutes - 255calories.

After my workout, I had a huge bowel movement. It was wonderful. I think I lost 10lbs in the bathroom of the club.

Last night I was so tired after the church meeting that I thought I was going to pass out in the car on the way home. I felt naseus and weak. I at a peanut butter sandwich, bowl of soup, orange and I felt a lot better. I had a really good night of sleep.

Today I feel much better.

todays lesson, Mathematics of Weight Loss:

I have to measure and weigh tommorow, so I thought I would go through the reason for the measuring. I find that just weighing is not enough information regarding weight loss.

I have downloaded some spreadsheets that automatically calculate your percentages and ideal weight, but let me explain the math here.

1st - How Calculate Your Bodyfat Percentage

Women

Before you use the formulas, there are five measurements that are required:
Measurement 1: Bodyweight.
Measurement 2: Wrist Circumference (measured at the widest point).
Measurement 3: Waist Circumference (measured at your umbilicus).
Measurement 4: Hip Circumference (measured at the widest point).
Measurement 5: Forearm Circumference (measured at the widest point).
Procedure:
1) Multiply your bodyweight by 0.732. Add the result to 8.987.
2) Divide your wrist circumference by 3.14.
3) Multiply your waist measurement by 0.157.
4) Multiply your hip measurement by 0.249.
5) Multiply your forearm measurement by 0.434.
6) Add BodyWeight, Wrist and Forearm numbers. Subtract the Waist & Hip numbers.
The result is your lean body mass (your fat free weight).
7) Subtract your lean body mass from your bodyweight. Multiply that number by 100, then divide it by your bodyweight.

Men

First, multiply your bodyweight by 1.082, then add 94.42.

Next, multiply your waist girth by 4.15. Subtract the first result with the second result.
(Bodyweight x 1.082) + 94.42] - (Waist Girth x 4.15) = Lean BodyWeight
Finally, subtract your lean bodyweight from your total bodyweight. Multiply that number by 100. Divide it by your total bodyweight.
(Total Bodyweight - Lean Bodyweight) x 100] / (Bodyweight) = % of Body Fat.

2nd- How Calculate Your BMR (Basal Metabolic Rate)

BMR (Basal Metabolic Rate) is the minimum calorific requirement needed to sustain life in a resting individual.

The Harris-Benedict formula (BMR based on total body weight)
Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in yrs)
Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in yrs)

OR

The Katch-McArdle formula (BMR based on lean body weight)
BMR (men and women) = 370 + (21.6 X lean mass in kg)

BMR is an important number, becuase it indicates the energy (calories) you burn in a day while at rest. Multiply this number by a multiplyier of 1.25, 1.5 or 1.75 depending on your activity level to determing the number of calories you require to maintain your bodyweight

Remember that there are 3500 calories in a pound of stored body fat. In theory, if you create a 3500-calorie deficit per week through diet, exercise or a combination of both, you will lose one pound. If you eat less than your BMR and workout regularly, chances are you will lose lbs!

If you want help detemining your calculations, please let me know.

Chazz