Understanding Your Diet

Your Dietary Needs: How To Maintain A Healthy Weight For You

We all have our taste preferences and individual eating habits, such as: when we like to eat, what we like, and, the portion sizes. Eating is something we all must do in order to survive. But in order to live the way we want, we need to ingest appropriately to suit those needs. Active people desire to be in the best physical shape in order to reach their personal best or peak performance throughout their training and different activities. Their required diet would be different from someone who is just simply attempting to lose a layer of added seasonal weight over a few.weeks. In other words, some of us require more but others less calories to reach a healthy body weight.


We All Have A Unique “RMR”

What are the basic needs to survive? How many calories  (or, energy) do we need to achieve a basic daily intake?


As such, it’s important to understand the energy requirements for you on a typical day. Generally, this is done by keeping track of how many Calories you need. Everyone requires a set amount in order to sustain their basic metabolic functions, for example, 1400-2100 Calories per day, called the resting metabolic rate (RMR).


Click Here To Calculate Your Own Resting Metabolic Rate (RMR)

The RMR for an individual varies based on their height, weight, sex, and body composition. However, there is a variance for each individual which depends on ie daily activity level, your job, exercise habits and what hobbies you have. It’s possible that you may need to eat more in order to meet your energy requirements. A simple rule in order to not gain excess weight is to ensure your energy intake must match your energy output.  (Check your RMR calculation above). To help understand this better, here are some examples of everyday people to put this into perspective:


(Example I) Jillian, who is extremely active, is a high-performance athlete. In the off season, she trains twice a day for two to three hours per session. Her baseline metabolic (this is slightly more than RMR) needs require her to ingest about 2000 Calories for her daily needs at rest. However, due to her intense training regimen, Jillian needs 4500 Calories in order to complete her daily training effectively and safely. If her diet was below these needs, she could feel faint and too physically exhausted to complete her workouts. If her diet is well above these needs, she could be storing the excess energy as fat, which may not be desirable in her sport.


(Example II) Frank works in an office. He spends most of his day sitting at a computer and in his spare time he plays outside with his children in the evening, which is his main form of exercise. Comparably, his baseline metabolic need is similar to Jillian. However, due to his primarily inactive lifestyle, his diet only requires about 2600 Calories to meet his daily activity needs. Since he has an inactive lifestyle and his needs are so low, it is easy for his diet to include more than the actual amount he requires to complete his daily routine. Because of this, Frank may be storing all of the excess energy as glycogen or fat, as it is not required for him. In essence, he is taking in more than he is using up.


It is important to remember that everyone’s daily caloric consumption requirements are based on a large number of variables and is hard to determine. Because of this, there are people, such as nutritionists, who can help determine your required calories. This is a good option if you are unsure of where to start losing weight or eating properly to start training properly. To lose weight, your energy output must be greater than your energy input. This can be done by eating less than usual, or eating the same amount as usual but exercising more, or outputting more energy.


It can be challenging to eat the proper amount that your body needs every single day. Factors such as stress, anxiety, boredom and income can impact your diet tremendously, leading to undereating or overeating. However, remember that you are what you eat, and what you put into your body will influence the rest of your life and that importance must not be taken lightly. Start by calculating your resting metabolic rate, which can be done easily online or with a nutritionist. Next pay attention to what you eat, track your calories ingested and compare that to your lifestyle, hobbies, and RMR. By taking the time to do this, you may find it easier to lose weight, gain more from your athletic training, or even just feel better while going about your daily life.


Now that you know more about your own Resting Metabolic Rate, feel free to contact us so we can help you on your healthy, new path!  


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InsideOut Health + Wellness

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