How to Set Up a Fat Budget
Here are the instructions to set up your own fat budget, then stand back and watch the weight fly off.
Limiting the fat in your diet is the most important step you can take for weight loss and improving your overall health. Reduce the fat and replace it with low fat carbs, fiber, and lean protein Everyone burns calories at different rates so it’s impossible to know just how many calories you need every day but there are ways to give you a general idea.
First weigh yourself and multiply your weight by 10. If you weigh 120 pounds, that’s 1,200 calories. Now, you need to add in your activity level. If you work at a desk or are a couch potato, consider yourself a 3. If you are fairly active, you’re a 5. If you are very active, count yourself a 7. Take this number and multiply it by 100, then add it to your calorie level. Thus, an inactive 120-pound woman needs about 1500 calories a day.
Image via Wikipedia
Fat calories are harder to burn than carbohydrates, and protein is more easily turned into body fat. Also, a high fat diet gives you a high risk for developing heart disease, diabetes, and some cancers. Diet experts agree that a fat intake of 25 percent of daily calories is required for good health. That’s much less than most Americans consume.
Image by ninahale via Flickr
Now for our fat budget, Find your goal weight in the first column. In the middle column is the number of calories you should eat each day to reach your goal weight. In the right hand column is the number of grams of fat you should eat per day. Count the number of fat grams in each serving of food.You can find it on the label of most foods. For example, If you’re a woman that weighs 140 pounds and you want to get down to 130, your fat budget is 44 (25% calories from fat) These figures don’t take exercise into account-for every 100 calories you burn working out you can add 3 grams of fat.
For Women:
110 1300 36
120 1400 39
130 1600 44
140 1700 47
150 1800 50
160 1900 53
170 2000 56
180 2200 61
For Men:
130 1800 50
140 2000 56
150 2100 58
160 2200 61
170 2400 67
180 2500 69
190 2700 75
200 2800 78
http://healthmad.com/nutrition/heart-healthy-fat/
http://healthmad.com/fitness/cardio-fat-burning-workout/
http://healthmad.com/weight-loss/tips-to-help-you-drop-those-extra-pounds/
http://healthmad.com/weight-loss/22-ways-to-save-100-calories-a-day/
http://healthmad.com/weight-loss/tips-to-keep-holiday-eating-under-control/
Liked it
Hazel Crowther | Nov 3, 2009 | Reply
Good info. set up very nicely. Thank you.
lillyrose | Nov 3, 2009 | Reply
Excellent article with many easy instructions, thank you.
Teves | Nov 3, 2009 | Reply
Wow thats my favorite…
Michael Eboh | Nov 3, 2009 | Reply
Cute and interesting. Thanks for sharing!
Frances Lawrence | Nov 3, 2009 | Reply
Very helpful information, thanks.
deep blue | Nov 3, 2009 | Reply
Very helpful post, Ruby. You have done your research so well.
chitragopi | Nov 3, 2009 | Reply
Interesting. First time I have come across this. Thank you.
Christine Ramsay | Nov 3, 2009 | Reply
I shall print this off and keep it at hand. It should prove very useful. Good work.
Christine
martie | Nov 3, 2009 | Reply
interesting information.
Jane Benitez | Nov 3, 2009 | Reply
Very good information and the instructions look very easy to follow. Great work!
K.Reshma | Nov 3, 2009 | Reply
Very informative article
Netty net | Nov 3, 2009 | Reply
Pretty I like say find your gold weigh.
Phill Senters | Nov 3, 2009 | Reply
Good job Ruby. A good article with helpful guidelines.
richard wing | Nov 3, 2009 | Reply
Great piece Ruby. Loved the pic of the food dish. Scrumptous!
Doaa Abdelfattah | Nov 3, 2009 | Reply
Excellent article Ruby.
alc | Nov 3, 2009 | Reply
A great write! Thanks for the share!
sunshine926 | Nov 3, 2009 | Reply
Great informative article. I like the pyramid of the foods that you should eat and not eat. well-written and know I know approx how many calories I should be eating daily.
Diverseblogger | Nov 3, 2009 | Reply
Very helpful and informative! Thank you for sharing
athena goodlight | Nov 3, 2009 | Reply
That pyramid illustrates a lot about the right food and amount to take. This is a very helpful article. Thank you for sharing.
cebuanaeyez | Nov 3, 2009 | Reply
Easy to follow. Thank you Ruby and I will see if I can shed some pounds.
Melody Arcamo Lagrimas | Nov 3, 2009 | Reply
Very well-researched and nicely presented.
J J Neuman | Nov 3, 2009 | Reply
I’m hearing a lot about eating your carbs durng the day while you’re burning energy, little or none at night when you’re inactive. Mustard – not mayo. Nice presentation, Ruby.
Shirley Shuler | Nov 3, 2009 | Reply
Easy to follow article, Ruby. Thanks for sharing!
Chris Stonecipher | Nov 3, 2009 | Reply
Ruby,
Your article is very helpful as I have struggled with my weight for the past 7 years. Nice job my friend:)
PR Mace | Nov 3, 2009 | Reply
Interesting information. I have fought my weight most of my adult life. I have recently lost 8 pounds by decreasing my carb intact and increasing my protein intake and of course lots of hard workouts and ballroom dancing.
Eunice Tan | Nov 4, 2009 | Reply
Thanks for remind us about healthy food.
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Starpisces | Nov 4, 2009 | Reply
Important information for most people nowadays…thanks.
Subliminal | Nov 4, 2009 | Reply
What a cool article, thanks for sharing.
Judy Sheldon | Nov 5, 2009 | Reply
Thanks Ruby for your healthy tips. The right food can not only help us maintain our weight but our health.
Adney | Nov 6, 2009 | Reply
nice article ! this is great.. hah
PhoenixRox | Nov 7, 2009 | Reply
I liked that you included the pyramid. It gives a lot of info. Thanks!
Marie Antoinette | Nov 11, 2009 | Reply
Very good, easy to understand.