Male Weight Loss Now

Well, it was Weekend Warriors Challenge again this past weekend. Even though Easter in my part of world often has included chocolate bunnies and eggs, baskets and too many pastel colors, this year was none of that. I am glad to say that the desire for sweets is easily handled at my house. My son has type 2 diabetes and years ago, we learned how to curb the glucose parade.

He is 20 years old now and is in control of his own eating.  Luckily his father also almost knows how to control his eating. The April 2010 challenge was challenging. But I did not rise to the challenge. I sort of coasted well through it. I sort of let my eating, drink and exercise inclinations “seek their own level.” The result?

Challenge #1 – Eat Less Than 2,000 Calories.

I was 2 for 3 this weekend. I ate 2,103 calories Friday, 2, 310 Saturday and 1,989 calories on Sunday. The biggest offense in this category was that I drank wine. I drank Cabernet on a night out on Saturday to the tune of 4 glasses. In my prior article on drinking beer and losing weight on friday, I guess I did not mention wine much. Oops.

Challenge #2 – Walk 4 Miles Each Day This Weekend

Big win. The weather was beautiful this weekend and I also avoided whatever rain there was. I have transitioned from a runner to a walker in this last year due to arthro on the left knee. It is amazing how much I really enjoy walking. I bring  my IC recorder and either 1) listen to podcasts of spiritual stuff or 2) write articles by dictation into the mic. Very relaxing and creative.

Challenge #3 – Drink A Gallon Of Water Everyday

I am not sure why I set this goal. Obviously by that last sentence, you can tell I blew this one. I did drink about 60 oz of water everyday. I think I need to investigate the truth about how much water I need. I will write a well-researched article on this.

As you can tell, I am happy with my results even though on paper, I blew it.  I am OK with that because I know how to lose weight. I had dropped over 20 pounds since February 1, 2010. I had a goal of 200 pounds by March 31, 2010. I reached 203 pounds by April 2, 2010. No problem. Today, it is back to healthy habits, and feeling great.

Here’s a list of everyone who’s signed up for this weekend’s challenge:

• Carla from The Right Fit
• Lauren from Less Lauren
• Scott from Minus 5 Times 10
• Marissa from Fatty Slims Down
• Sean from Learn Fitness
• Joey from Joey’s Health
• Joe from Joe the Runner
• Jeremy from Stellar Path
• Lynne from Losing Lynne
• Steve from 265 and Falling
• Erin from Erin Takes Control
• Frank from Male Weight Loss Now
• Dana from Eat Sleep Get Fit
• Jess from Half of Jess
• Craig from My Life, Take Eight

I listened to a podcast today that was recorded many months ago. I listen to the Everything is Energy podcast when I go out for my 4 mile walk 5 times a week. I walk through a beautiful forest along the Fox river here in northern Illinois. I have been walking or jogging this trail for nearly 20 years and I never get tired of it.

On this particular podcast was a guy name Stu Zimmerman from Inner Espresso.  He talked about how money is like water. When it’s moving it is powerful. When it’s stagnant, it sort of gets sick and stagnant and “self-pollutes.” Suddenly I thought, “that that’s just like energy in your body.” When you eat something and the body does not process it into action, or heat or thought, it sort of gets stored as belly fat. Belly fat is like self-made body pollution from stored energy.

Belly fat and his side kick (the love handles)  is the stuff that we avoid for obvious reasons:

• Causes heart attack
• Causes type II diabetes
• Drains your energy
• Looks horrible on us.

You know the feeling of belly fat. You cannot bend over without feeling you are going to pass out or you just plain cannot tie your shoes. You can’t play with your kids in the yard or even get down on the floor with them, because of your gut. You would never consider taking off your shirt at the pool or beach. You always wear a hoodie or jacket with sweat pants, because it’s the only thing that can house your bulk.

Here’s why looking at fat like stored energy is really powerful. Although the body can store fat, the body was really mostly designed to process energy. Energy stored as fat is just a side business of the body. One of my bosses from years ago in my corporate days,  had a poster hung on his wall that stated “A ship is safe in a harbor, but that is not what ships are made for.” Same thing for body fat.

Here are simple steps to use in maximizing the energy that you put into your body as the next bite you will take:

1. First – visualize the fat already stored in your body as stored energy.
2. Second – Realize that when you take the next bite, you are already putting more fuel into your “fuel tank” that is way full. It’s more than full. As a matter of fact, you have created several auxiliary tanks to store all of your fuel.
3. Decide to forego that next bite or snack and draw down on your fat reserves starting right now to reverse the direction of the weight gain.

It’s that simple. Every time that you put your body into a calorie deficit, you will lose weight. What’s a calorie deficit? It’s when you are using more fuel than you take in everyday. It’s simply a numbers game.

Try this right now. Total up the calories you ate today. Make a list right now of everything you ate today and how many calories are in them.  If the total calories you have eaten, or will eat, exceeds the calories burned for a guy your age, you will gain more fat. If it’s less, you will starting burning up fat, right now.

So now go do it.

I remember when I was in grade school, my 6th grade teacher asked the open-ended question “what did we like most about school?”  The answer blurted out by the ever loud-mouthed guy sitting in the back of the class was “lunch!” That was probably more of a truthful answer than I think the teacher-dude had considered.

But, now I wonder whether the answer has really changed that much that I am older and supposedly smarter.  Up to a few months ago, I had adopted some daily habits that had high calorie meals, snacks and drinks built-in. It is often difficult to find out how these habits snuck into a formerly healthy eating habit.

Weight loss means fat loss. Runaway male eating habits are most likely where I had fallen off the wagon. When I was eating on auto-pilot is where I was packing on the fat on my belly, love handles and under my chin. Yuch! The dumbest part of this whole thing is that I was not really enjoying what I was eating either. An extra slice of cheese, another beer, a handful of cookies were just fleeting pleasures that were not that enjoyable.

When I recognized that this fat is heavily linked to heart attack, diabetes and hypertension makes this situation even more scary. Eating myself into dis-health is just plain stupid. I realized that this had to stop, because I saw this weight gain as sort of permanent. Even after 30 years of healthy living, I had lost control of my weight. I had to make a change.

The medical facts are that obesity is not linked to either eating too much fat or carbohydrates (see “Food preferences and body weight control” France Bellisle – 1995). It is not linked to food choices. Obesity has been shown to be more prevalent among lower socio-economic strata, yet look around at your well-educated friends and you will see many fat guys and gals.

Here is What To Do

Here are a few simple things to do to make sure that you are getting satisfaction out of what you eat. Think about your level of satisfaction of your food. I’ll bet it is more about habit than satisfaction. Addiction is sort of an emotional attachment to a habit. See if these things are true for you:

1. Do you see your typical day as consisting of a few “high satisfaction” moments or peaks of eating? If you do, it is addiction or at least heavy habits. There is nothing wrong with enjoying a good meal, snack or drink. But there is a lot of life going on between those peaks to be enjoyed. Food is just part of it.

2. Have you given up on losing weight? The question is have you given up on paying attention to what you eat, because you think you are a lost cause or not worthy of taking care of yourself. Or are you so attached to eating that your body is ballooning out of control? In this case, my guess is that you are not enjoying food enough. Sounds crazy, but fat guys are not the people that enjoy the food too much, but rather are hooked on the taste rather than savoring it.

3. Do you secretly fear going into a gym because you are terrified of someone seeing a pathetic fat guy? This is a real fear. Most likely the other people are way too involved with themselves and aren’t really paying attention to you. When you get home from this emotional ordeal, either food is a reward or a refuge. Don’t let exercise become an ordeal that you need to recover from. Food as a reward is also not a winning deal.

Here is a healthy definition of food that should help you decide whether you are running off the rails:

Food -  fuel that has been made tasty by nature.

Don’t stockpile fuel!

Let me guess. Your gut reaction to the word DIET makes you sick, just thinking about it. It sounds like something women do, right? Maybe it is an aspect unique to being a man, maybe not. We don’t like diets. So let’s just agree openly, that there’s no uglier aspect of losing weight than THE DIET.

Is Food Your Payoff?

After you work all day, exercise, pay bills, take care of friends and family, you are probably looking for some type of payoff.  Food is probably the payoff and is your bad habit. Where I live in the Chicago area, we have great food – Chicago-style pizza, Chicago-style hot dogs, beef and sausage sandwiches and fries. These are some of the great cultural advantages of living here. Unfortunately, they’re all calorie monsters too.

Need To Get Your Belly Fat Handled

The gut, belly fat or love handles are the tell-tale signs of a guy that is eating “his share” and more. To lose weight, any one of the above  foods are very high in calories, and should be avoided. But to avoid heart attack, diabetes or high blood pressure, it is absolutely necessary to eliminate the fat on your waist. It is worth the effort to just simply gain back your energy and youthful vitality that comes from losing the gut.

Just Say No To Diet

What I am telling you in this article, is rather than drastic dieting,  start making only small changes. Your friends do not need to know what you are doing. And that is why this strategy works. Small habits stick. These are small changes that you can make once per week that will start taking you in the proper direction to reducing your bulk. Here are some examples of what I have done. I am living proof that these small improvements can change your life. But are you ready to be what you desire for yourself?

What To Do

• Drink 2 glasses of water before each meal – you need the water (about 80 oz per day) and the water before the meal will cut down on appetite during any meal. While at work or out of the house, bring a large bottle of water with you and drink it before you eat lunch.

• Some type of vegetable or fruit at each meal – and potatoes don’t count. I have learned how to eat raw carrots as a lunchtime snack. I also eat some type of fruit that I like – oranges, grapes, or an apple. Would this have been food I would have preferred? Well no, but it is really amazing how you can become accustomed to eating something that you know is improving your life with every bite.

• Protein at every meal – protein is digested more slowly and requires more body energy to digest (up to 30% of the calories ingested are used to digest proteins). So eat some type of eggs, lean meat, chicken or fish. Boiled eggs are a good way of getting proteins when away from home.

Make Changes Slowly

Begin only one of these habits every two weeks. Do not start them all at the once. Start drinking the water one week and allow that habit to settle in before you even think of working on one of the other two changes. Be easy on yourself. It has taken a long time to acquire your current habits and it takes some time to establish new habits. Eventually, your habits would look something like the following:

How To Do It

If you just do these three things and make them a habit everyday, you will lose belly fat. Guaranteed. So how do you put this into practice? Here is a plan to follow:

Morning

After you wake up, drink one glass of water before you do anything (before shower, shave, exercise). It may seem like a lot of work the first time you do this, but once you get into the habit of it, drinking one glass of water is really easy. Just before you eat breakfast, drink another glass of water. Have your fruit – bananas, blueberries, strawberries, orange, apple. Put them on your cereal if you like.

Lunch

Drink one glass of water or 1/2 liter from a bottle before you break for lunch (before you leave your desk, office, factory, shop). When you actually sit down to eat, drink one more glass of water. Eat a  vegetable – salad, raw carrots or celery along with your main choice of protein. For protein, have a boiled egg or some other type of lean (un-fried) meat, chicken or fish. Eat an orange or some grapes as a dessert.

Dinner

Drink one glass of water or 1/2 liter from your water bottle when you get home, or right when you get in the car. Just before you eat, drink another glass of water. Eat a vegetable that you like – beans, spinach, salad. Use spices if you like to make them taste better. Spices do not have calories. Meat, fish or chicken is a very satisfying dinner main course and it is good for you, for the reasons I mentioned above.

The most important thing is that this food tastes good. Get over the fact that you can only be satisfied with fries, pizza, beer and chips. Eating this unhealthy stuff tastes good but is only a habit, and it is just a habit that you can change. And most of all, do not call the above changes a DIET.

The results are in from the Weekend Warrior Challenge. This challenge is about achieving specific fitness and health goals during the time of the week that are usually the weakest for me – the Weekend. This is usually when the baddest habits show themselves as a sort of reward for the best habits of the week. Odd isn’t it?

Here were my goals and the results:

• Walk 20 miles during the week – completed the 20th mile by 10:30 am on a sunny Saturday morning. I walk 4 miles either outside (my preferred method) or on the treadmill depending on the weather. Last week I walked 12 miles outside and 8 miles inside. The legs are strong!

• 5 Strength Workouts during the week - completed all 5. This consists of 2 alternating routines that I have been doing for many years.

• Eat less than 2,000 Calories Per Day – done.  This was the biggie for me. I usually stay pretty close to the refrigerator on the weekend -  looking for a little calorie-lovin’  on the weekends. But I stuck to the plan. Being hungry a lot sucks and I am getting tired of the look of the  baby carrot bag.

Here are all the other people from around the world that have also done the Challenge for the weekend. I am thinking that we need to do this every weekend. Thanks to all of these people for making this as much as fun as I could have by not enjoying myself.

• Brandon from So Long Fat Ass
• Carla from The Right Fit
• Lynne from Losing Lynne
• Steve from 265 and Falling
• Kat from Kat’s Adventures in Dietland
• Sean from Learn Fitness
• Mac from Get Fit Slowly
• Andrew from Andrew is Getting Fit
• Karyn from Fitness Road Trip
• Josie from 35 and Shrinking
• Marissa from Fatty Slims Down
• Jeremy from Stellar Path
• Mike from SUB6
• Andrew from 100 Pounds in a Year
• Erin from Erin Takes Control
• Alissa from Gluten Free Pumpkins
• Craig from My Life, Take Eight
• Ryan from No More Bacon
• Chad from Reconstructing 30
• beej from Journey to Satisfaction

Get your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

Weight loss is eating less food than you need. It is that simple. Don’t make it complicated. You may think you need to work out hard at the gymn, lifting more weights, doing more crunches, and more pain and more sweat. That is the male mindset. We think that doing more work is the only way to lose weight. This is the fat loss formula.

You and I are are not wired to naturally think that eating the right amounts will really amount to losing weight. It really is not our fault.  I am not saying that you should not exercise. I am saying that exercise is in a supporting role in losing belly fat. Eating right is the main act.

Don’t Like Laws?

I am living proof that this works. If you eat less than your body needs, you have to lose weight. It is a LAW. It is the only LAW about weight loss. Ask me how I know……

Nearly one month ago, I got serious about losing the gut. I lost more than 10 pounds after changing what I eat.  I had been lifting weights and running my whole life. I always stayed very fit.  Here is a short story that proves my point.

About two years ago, all of a sudden, I gained 25 pounds. I thought at the time that I had been given defective advice from a chiropractor. I decided to try out a chiropractor to get adjusted and keep my posture in check. Nothing serious.

I was told by my chiro-professional that I should use the fitness ball to do sit-ups or crunches (whatever you like to call them). Over a period of weeks, my belly grew. I thought that my belly grew because I had put on too much “muscle.”

The fact was that my eating had gotten out of hand. I was dating a woman that is till the most sleek and svelte figure of any woman I had ever dated. She seemed to eat without concern for her shape. I thought, well, if that is good enough for her, that is good enough for me.

We ended up eating huge late night snacks (wine, cheese, bread, cookies) when we got home. I never had to think about eating right. This period of time coincided exactly with the time that I had started doing the new fitness ball exercises. So I naturally blamed the exercise, rather than the food.

So about one month ago, I got really tired of the gut. I kept my workout routine that I have been doing for years. But instead of following my instinct of cranking up the workout routine, I decided to count up everything that I ate. I was stunned to see all of the calories that I was eating in one day.

Suddenly I decided to start cutting out stuff that really was not even that enjoyable (extra pieces of cheese, a beer here and there, etc.). Pretty soon after a week or two, I had shaved my eating program down to fighting size. The fact is that I do need to watch what I eat. This last month, I changed my weekday diet to the following:

Breakfast

1-1/2 Cups Bran Flakes

1/2 Cup Milk

2 Glass Water

Coffee w/ 2% milk

Lunch

Carrots – one fistful

2 Oranges

Dinner

Spinach Salad with eggs, green onions, blue cheese dressing

1 Orange

2 Glass Water

Why does this menu succeed in helping get rid of the belly fat? It does one thing and one thing only (sounding like Brad Pitt from “Inglorious Basterds”) – it puts my body in a calorie deficit.  What’s so good about that? My body will start cutting into fat reserves if it needs more energy. The body uses fat and I lose my gut. Compare this program to what I was eating a month ago.

The above menu consists of 1,414 calories and that is less calories than I will burn in one day. That means, the body starts using the stored fat if it needs more.  So, I let my body lose its own fat, rather than me trying to sweat it off at the gym.

So, long story short…….on February 8, 2010,  I weighed 220 pounds. Yesterday my weight was 209 pounds. Need I say more? Note to self:  following LAWS gets results.

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I thought about it today, because gaining weight is really the external aspect of your internal condition. Think about it, when you’ve got  a strong inner game playing, everything is a breeze.  When you’re in the zone, you feel powerful and able to do anything. Trying to manage all of the outer aspects of weight loss is great. The strongest place to play though, is in managing what goes on inside your mind.

Take overeating as an example. You may have been one of the guys that consumed 4,000+ calories during the Superbowl. My guess is, if you did over-consume during the game, it wasn’t because you were hungry. It was probably because you were having fun and you had your buddies or family as company, and you weren’t thinking about the results of partaking in this annual pagan feast known as the Superbowl.

Having fun makes a lot of sense to me. But, if this is only one day of the entire “eating-for-fun season,”  then you do have an eating problem. If you are reading this though, there is hope. Not because of what I have written, but because you are aware of the changes you already need to make.

During the next football, basketball, or hockey game with your people around, pay attention to everything you eat and drink. I promise that when you start watching all the things you eat and drink, you will automatically start saying “no” more often. This is what I call the “winning at the inner Superbowl game,”  that will change your shape and how you feel. Weight loss happens one day at a time.

By the way, I’m glad the Saints won, New Orleans deserves to have their  spirits raised. I hope you agree.

Get your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

This is the final article in this five part series on male weight loss basics. This topic is dedicated to answering the question about whether eating more frequently can help you lose fat. Let’s start with a statement of the myth.

The Myth

I’m not sure about you, but I have been told many times that if one eats smaller “meals” and more frequently, this favors quicker weight loss. The reason (as heard on the street) behind this is that eating smaller meals initiates and maintains a high metabolism rate. I was told that this metabolism rate is dependent on a higher blood sugar level, provided by the smaller and more frequent meals.

The Truth

Well, the truth is that your metabolism rate (basal metabolism rate as measured in food calories per day) isn’t dependent upon your blood sugar level at all. It’s dependent on at least six other things based on research started many years ago:

1.Height
2.Weight
3.Age
4.Gender
5.Lean body mass – your lean body mass (how much does your “skinnied-down self” weigh). If you’ve got a large % of body fat, your lean body mass is much lower than your overall body mass (your weight on earth)
6.Activity level

However, when your body is digesting food more frequently, there are additional calories burned from the very process of digesting food (called thermogenesis). This might sound like a lot of unnecessary clarification, but there are two important things to remember from this:

1.Metabolism rate does not change with food ingested
2.You can increase calories used if your body is in digestive process more often

These two things take together intimately can change things for you. So, although eating more frequently doesn’t change your ongoing metabolism rate, it does increase calories used simply due to the work of digestion your body needs to do for what you just ate.  To favor fat weight loss, when you eat more frequently, your overall daily calorie intake can’t exceed what your body will use in one day.

According to Wikipedia, about 70% of our total energy expenditure is due to basic processes of the organs within the body. About 20% of one’s energy expenditure comes from physical activity and another 10% from thermogenesis (or digestion of food).

When you eat more often, though, that DOES mean that your blood sugar level is higher more often. That’s a problem if you are trying to lose the fat. Because, when your body uses up calories, it will use the energy available through this enriched blood sugar level, rather than body fat. This means that you aren’t going to be using up body fat.

You’re probably wondering now, OK, then how do I lose body fat? Well the answer is that if you increase energy usage by eating more frequently AND you limit your daytime food intake to less than what you use, you will induce fat loss. Another thing, don’t exercise after you have eaten because the calories that your burn will be blood sugar calories. You want to burn fat calories, so eat after you go to the gym.

Get your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

Over the last week, I have had my eyes opened as to how much I really eat. It’s not that I eat huge meals or overindulge in sweets, alcohol or fast food (at least not regularly – meaning not weekly). I have a couple of personal male weight loss stories from earlier points in my life, but this time, it is a little bit different. This time, it is a matter of my age asking me to eat less food.   The first two articles in this series were exactly what I learned from just simply listing what I ate this week- as best I can remember. This article is about looking at the numbers a little closer.

Since this whole weight gain thing has really gotten my attention, I decided to pay a lot of attention to each specific thing I eat. I mean down to the smallest detail  – pat of butter, a splash of half & half in my coffee, and whether I had one or two beers last night.

Remember, at this point, we are not talking about changing anything. We are just watching what I eat. Don’t change anything about yourselves yet!  That comes later. I know you’ll want to make changes based on what you read here. But try to resist the temptation. I HAVE made some changes. I can make changes, because I already have my weight management program in play. You don’t,  So don’t start it yet. Not today at least.  I have good reasons for telling you this. Keep reading.

I have seen a couple pounds come off, in a few days. In addition to giving you the real truth about how this works for me, I am also going to give you the layout of the chart I use to add up my calories. Sound too simple? It is.

OK, so here goes…..

Let me make one confession. I have never counted calories in my whole life. I never had to. Although I had a couple spells where I got chubby – in college (from eating too much dorm food) and after my 3 sons were born, I still never counted calories! I thought that that was very middle- aged-woman-ish.  Ooops, OK there I said it.  So this whole thing I am doing this week, is something I thought I would never have to resort too.  Today, I am OK with it.  I realize now that this is going to be a simple math game….I just need to eat less calories than I use.

Here is an excerpt from the last 5 days including my meal from this evening.  Alright, so it’s Saturday evening and I’m counting calories, so what.

A couple of notes to make before I go further. As I mentioned earlier in this column, I had arthroscopic surgery on my left knee, in the early autumn of 2009,  after a lifetime of jogging. However on Sunday night this week,  I was celebrating my sister’s birthday at her house, and, my brother-in-law and I (acting like knuckleheads), were rocking-out in the living room and I wrenched my knee. So, no exercising for me this week….no walking, at least. This means, that I have spent the last week in a sort of a “sedentary state” (meaning…… bump on a log). That means I am probably only using about 2,000 calories per day.  My observations from this:

1. The fat loss formula says that I am over consuming calories – more than my 2,000 calories usage. On a daily basis, I may add.
2. Notice how “little things” can add a lot of calories:

• • Half and Half – 20 calories per “splash” in my coffee – OUCH! I thought this stuff was calorie-free!
  • 1 Slice of provolone cheese – 200 calories. I used to consume these by the sheet!
  • Clam chowder in a bread bowl (at Panera cafe) is a delicacy. Unfortunately it is 890 freakin’ calories! That is probably enough to run your lawn mower for an hour (just kidding).

Don’t change anything you eat yet. Look at just the few things that I am changing. I have already managed a couple pounds even though I was not very active. You can do it too.

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Let me guess. Weight loss is on your mind all of the time. Because of your weight condition, you are constantly aware that you are probably eating too much or the wrong type of foods, right? It is a never ending reminder.

In the first article in this series I talked about how much you are eating now. In this article, I am going to talk about how many food calories you actually need.

As you might guess, the amount of food that you need is based on both calories and nutritional content. In this article, I am only going to be talking about calorie content. For today, let’s just forget about the idea that you need a well-balanced diet. We all already know that we need to eat the right amounts of all different kinds of foods. Let’s take this one thing at a time. This article is about calories only.

You can also imagine that the number of calories that you need is determined by how active you are. If you do nothing but watch TV and go to work everyday, you are not going to need as many calories as someone that is also running 4 miles and lifting a set of weights everyday.

Below is a table that shows the minimum food intake (quantity of food in calories) for people of each of three particular activity levels. Here is a quick explanation of the three activity levels:

• Sedentary - lifestyle that includes only the light physical activity associated with typical day to day life.
• Moderately active - lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day to day life.
• Active - lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day to day life.

The numbers in the table are estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. By the way, energy balance means using all the calories you ingest in daily activity (or inactivity). The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.

Male Calorie Requirements by Activity Level

Age	Sedentary	Moderately Active	Active
4 - 8	1400	1400 - 1800	1,600–2,000
9 - 13	1800	1,800–2,200	2,000–2,600
14 - 18	2200	2,400–2,800	2,800–3,200
19 - 30	2400	2,600–2,800	3,000
31 - 50	2200	2,400–2,600	2,800–3,000
50+	2000	2,200–2,400	2,400–2,800

Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005 -  Written Reprint permission request pending.

So you may ask, so what? For many years, I could care less if someone gave me the above information. The difference is that this time, YOU have a weight problem. You need to estimate how much you are eating on a daily basis and find out how it compares with the above.

In the last article of this series, I figured out that on a daily basis, that I ate about 1,866 calories per day. Looking at the table above, a guy my age (53) and level of activity (moderate) I should only be consuming 2,200 calories per day. So, in my daily program, I should be experiencing weight loss because I am using 234 more calories than I eat.

So what is the problem? Well the problem is that I did not include all of the truth of my daily diet. I forgot to include the extra slices of cheese and ham on my sandwich, frito’s, and the occasional sweets.

OK, so let’s say that the real extra stuff I eat on a daily basis are:

Extra Stuff Frank Eats - Weekdays

Food Item	Calories
Extra slice of provolone cheese	200
Extra slide of ham	50
1 Bag of tortilla chips	234
2 Cookies (store bought)	100
Total	584

So, NOW, I have a better idea of what I am REALLY eating. It happens this way. Often times, you do not count all of the things you actually eat. Now my Fat Formula comes out a bit differently. Apparently I am eating 350 more calories than I am using 5 times per week. Now this is getting really interesting.  Don’t you think?

I know you are very serious about losing weight. If so, you need to do the math. Only when you know the facts, YOUR FACTS, can you know what to do next. Remember, at this point, you are not talking about changing anything……. either eating or activity. But you need to figure out how many calories going through your belly every day.

When you get your calorie numbers together, the whole story begins to take real shape. Stick with me, but do not make any changes in your life yet. Come back for article #3 – Calorie Quality.

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