The daily account measures the input and output and very simply put, if there is a surplus on this account by the end of the day, we gain weight (normally in the form of fat) and opposite, if we have a deficit we loose weight. So, how do we measure the input and the output?
Input is simply - since all input enters the same way... through the mouth. The unit of measure here is know as Calories, that word we´ve heard our mother babble about over and over again. Calories or actually kilocalories (in the metric system known as Joules, kiloJoules or kJ). So count the amount of kcals in your daily diet, which is easy if you (as eg. Janne) follow the same diet every day. I really don´t want to tire you too much about this, but take a few days or a full week to actually measure (make a log) how much you take in - and you´d be surprised! Consult the Nutritional Data Web as a reference for kcals in almost all food and drinks or just look at the nutritional facts per 100g on the back of all normal supermarket goods.
Output is a bit more complex. These are the calories burned during the day. We have to add up these 3 measures:
1. BMR - Basic Metabolic Rate.
What your body burn at rest. Use a BMR calculator or a body fat scale. My BMR is around 1700 kcals per day.
2. Kcals burned with other activities than training.
This may be 8 hours desk work adding up to around 850 kcals per day.
3. Kcals burned during training.
Well use the HRM calories output or that of the treadmill. A rule of thumb for me is that I burn 1000 kcals during one hour run and 800 kcals during biking - but you need to find this your selves. There are a bunch of online calculators for this.
So - say I follow Janne´s diet, my daily input is 2500. I run for 2 hours, which means my output is: 2000 kcals + 850 kcals (from desk work) + 1700 from my BMR = 3550 kcals or calories burned a day. Hence, my account for this day a deficit of 1050 kcals (3550-2500) and I can expect a weight loss. The morning after a strong deficit on the account, I normally wake up very hungry.
Of course - it´s not only this simple. Later we will discover how smart the body actually is (to help us survive in fierce competition or during times with no or low amounts of input).
Use this nutritional account calculation also in periods where you need to feed for peak performance, eat like a champion - here the deficit can not be to big during several days or we will suffer power loss and may even fall ill. Hence, no diets during peak performance weeks.
Try to log your input for a few days and post here as comments. No shame - we all eat too much marzipan and drink too many Xmas beers these days, but let me see a few daily logs from each of you!
And finally, remember what Woody Allen said:
When we lose twenty pounds... we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty.
When we lose twenty pounds... we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty.
Fatboy´s Nutrition Series:
I: Nutrition - optimal weight vs. peak performance
II: The nutritional account - Input vs. output
III: Nutritional Value - crap vs. performance intake
IV: Eating like a champion
V: Supplements
Simple simple calculations - but you always forget something.
ReplyDeleteI have a tool I like to recommend (Danish). This tool lets you keep track of all your intake and exercise. Even cleaning the house adds to your calorie table :-)
Have a look at this: http://www.madlog.dk/log/kaufmann