So you want to lose weight and want to know how many calories you should eat in order to achieve that…

First of all let’s remind us the number of calories contained in fats, proteins and carbohydrates:

1 gram of fat = 9 kilocalories ~ 37 kilojoules

1 gram of protein = 4 kilocalories ~ 16 kilojoules

1 gram of carbohydrates = 4 kilocalories ~ 16 kilojoules

And some more calorie values:

1 gram of alcohol = 7 kilocalories

1 gram of dietary fiber = 3 kilocalories

Having all these values in mind you can easily calculate the number of calories in food you eat every day. And how much calories you need a day is another question:

How to estimate your daily caloric needs

You can estimate your daily caloric intake with the Harris-Benedict formula. It helps you calculate your basal metabolic rate (BMR), i.e. the optimum amount of energy your body needs to function.

Let’s calculate your BMR

To do that you need to use your current weight, height and age in step ONE. It’s easy:

Harris-Benedict formula for Women:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Harris-Benedict formula for Men:

66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Take your daily activities into account in step TWO:

• Add 20% of your BMR to your current BMR if you are sedentary: (0.2*BMR) + BMR

Means you spend all day sitting in a chair: for example working with a computer in a bank, home, office, etc.

• Add 30% of your BMR to your current BMR if you are lightly active: (0.3*BMR) + BMR

For example if you exercise 2-3 times a week.

• Add 40% of your BMR to your current BMR if you are moderately active: (0.4*BMR) + BMR

For example if you exercise 4-5 times a week.

• Add 50% of your BMR to your current BMR if you are very active: (0.5*BMR) + BMR

If you exercise every day of the week or for prolonged periods of time. For example if you are a fitness trainer.

• Add 60% of your BMR to your current BMR if you are extra active: (0.6*BMR) + BMR

If you are a professional athlete or if you work hard labor job.

How knowing your BMR will help you lose weight?

Knowing your BMR means you are aware of how much calories you need a day to keep your current weight. However, if you want to lose weight you need to cut your daily caloric intake (eat fewer calories) or burn the extra calories (through some activities). As a result you should keep your daily calorie intake lower than your BMR. How much lower? That’s the question… But before that you need to know:

Some more nutrition facts from Wikipedia:

Because human adipose (fat) tissue contains about 87% lipids, one kilogram of it stores the caloric energy of roughly 870 grams of pure fat, or 7800 kcal. In principle one has to create a 7800 kcal deficit or surplus between energy intake and use to lose or gain 1 kg of body fat, respectively, or 3500 kcal per pound. However, if one eats 7800 kcal more than the body needs, one won’t necessarily gain 1 kg of fat, since muscle and other tissues may be built. In the same way, if one eats 7800 kcal less than their maintenance level, they may not lose 1 kg of fat, since muscle and sugars may be metabolized to generate energy.

In short and still roughly speaking – in order to lose 1 pound a week you need to eat 500 calories less a day or burn those calories through exercising or other activities. For optimal results you should combine the two methods – eat 250 calories less and burn the rest 250 exercising.

Gradual weight loss is the healthiest way to achieve your desired weight

More than 2 pounds a week is not very healthy and the lost weight is not permanent. 1 to 2 pounds a week is natural weight loss – good for you and your body. You will be loosing weight with a smile on your face and won’t even notice you are dieting, because you will be dieting naturally.

Nowadays there are many workouts for your self-development.

But if you want structured workout program then you should follow circuit training for self development.

You will be more benefited with this workout as it is extremely versatile and in a single program it provides you a variety of work outs. By practicing these work outs you can burn substantial calorie in a short period of time.

Circuit training is the combination of the exercises such as squats, skipping, static lungs, jogging, pushups, sprints, weight training, sit ups, lateral raise and plank extension.

What is the circuit training and its time maintenance?

Circuit training means completing one workout station one right after another and a typical program which consists of a combination of around 8 to 10 different types of exercises.

The exercises involved in the circuit training are based on your needs and objectives and each exercise is stipulated for a specific time. But the typical stipulated time would last for not more than one minute.

In order to attain optimized result, you must not rest for more than 30 seconds in the interval before going to the next station.

It is required to start at a gradual and acceptance pace in every type of the exercise program. So, this program always advices you that as a beginner of this program you must start off the program by working out for not more than 30 seconds per exercise station.

While doing this program you must note gradually and consciously the progress and increase in the stipulated time.

Follow the below points before starting the program:

• You must choose the exercise, which works on different muscle group.
• Next include exercises like short sprits and treadmill training for improving endurance, flexibility and agility.
• Due to its wide variety of exercises, it is very important to identify specific goals and objectives which make your circuit training more effective.
• Working out on a single type of exercise can be very dull as compared to circuit training.
• As circuit training will definitely aid in most type of sports, this training is more suitable for beginner.

Follow safety while following circuit training:

Before choosing the exercise you must choose the one that will not put all the high intensity exercise back to back which will cause extreme exhaustion that leads to muscle or other injuries.

For instance set of prints should not be the follow of an intense exercise like skipping. This will be an extreme for beginners. You should always place a lighter exercise like static lungs after an exercise of high intensity.

Circuit training is no exception; safety has to be considered in all exercises. For this program you should use a pair of sneakers as it comprises of intense lower limb exercises like sprinting.

You should also remember that you should take proper diet then you can perform these exercising workouts efficiently. Hence you can attain self development.

Calorie is the non-SI unit of measurement for energy. The SI unit of measurement for energy is joule. There are two types of calories:

Small calorie (aka gram calorie) is the energy needed to increase the temperature of 1 g (gram) of water by 1 degree Celsius (1.8 Fahrenheit).
1 cal equals to 4.184 joules (cal is the symbol for gram calorie)

Large calorie (aka kilogram calorie) is the energy needed to raise the temperature of 1 kg (kilogram) of water with 1 degree Celsius (1.8 Fahrenheit).
1 kcal equals to 4.184 kilojoules = 4184 joules = 1000 cals (kcal is the symbol for kilogram calorie)

Although not a SI unit kilocalories are still the most common measurements for food energy. Hence the most common misconception that occurs when we talk about calories in food – despite we read calories or cals on food packages, the labeling actually refers to kilocalories when we talk about food.

For example: If a pack of crackers has 400 calories (or cals), it turns out that the calories (or cals) marked on the crackers package are actually kilocalories (or kcals), so it would be correct if written 400 kilocalories (or 400 kcals), but usually it’s not.

Often the word “calorie” (referring to kilocalorie) is capitalized (Calorie) in order to be distinguished from the small (gram) calorie, but this is not effective outside the specific context, so it’s practically useless.

The name “calorie” (referring to kilocalorie) is often used in medical sciences and non-scientific contexts. Whereas, the name “calorie” (referring strictly to the gram calorie) is used in scientific contexts such as chemistry and physics. Here’s why it is needed to be inferred from the context whether the gram calorie or the kilogram calorie is intended.

When we talk about exercises the same rule as in non-scientific context applies.

For example: If you normally burn 100 Calories (or cals) on the treadmill technically that refers to 100 kilocalories (or kcals).

Self awareness is the acceptance of the fact that the individual has a distinct identity than others. You can take help of creating an identity by realizing your personal and special thoughts.

Inner self is getting one on by one. Your inner self is inevitable for the personage and can realize your inner voice.

You can express your intention with the help of lingo. You can speak to your hidden and inner self by your emotions and gestures.

Because of your busy life you are not spending time in realizing yourself and if you realize your inner self, then you are not paying any attention towards it.

The voice which comes out from the deep rooted within you is the inner voice. You can get objective outlook to the human actions and gestures by your inner voice.

Effect of attitude on your self-development:

Your attitude is altered by your surroundings and society behavior. Every personage has hidden self and this will not take part in your usual actions. Your hidden self is generally quite serene, passive and soothing.

As you are engrossed too much in the betterment of your personality, you will forget about your inner self and neglect your inner self. The mode of the personage is the inner self.

You can shape your mind and personality by paying attention on yourself. As a human being you will always give much importance on your personality and side lines the being. The presence of inner self cannot be derelict but it is quite subtle.

Realizing the importance of free will is the only way to achieve union in the inner self. For undergoing change in your personage, you require strength and conviction.

How you can attain self development to your life?

The innate ingredient of the personage is the real self. If you understand the need for realization of the inner self then you will strive for its achievement, which has been long elapsed for the personality.

Inner self permits your creativity and ingenuity to achieve success as it does not work or is influenced by the judgment or rationale. The upshot of achieving acquaintance of the self is the innovative demeanor of dealing with various situations is the result of the independence of decision.

• You can bind your life to reverberate and look monotonous, when the focal of your being shifts from the personality to the real self. For shifting your mind from personality to real self, you have to maintain self control.
• By realizing your inner self, you can feel at rest and tranquil and feel contentment.
• You have to acknowledgment your actions for the development of the self.
• You can attain higher self easily by the process of realization of the self and its development.

For moving towards the path of the success, you must exercise self restraint. The process of the self development becomes easy when you are confident [Improving self confidence] and peace. To take you on the path of the recognition and make astounding changes in the self you should have self development.

When you wish to know more about yourselves then you can reach certain time in your lives.

When you know more about yourselves then it will help you, when you are confused by the way you acted or reacted.

If you want to delve into your inner self then you have to employ the help of trained professional. You can also achieve best when you self discover alone.

Develop yourself from childhood itself:

The usual place to start when you want to know how and why you formed certain prejudices or opinions is childhood. The foundations for adult behaviors are formed in this malleable age.

Sometimes by the adults itself children are controlled and molded to be good adults. In this childhood you can bottle up the emotions and feelings that you are not allowed to express. Because of this, you are often scolded for being boisterous and quarrelsome.

Two ways for unfoldment of the great within:

The good ways to learn about your inner self are self discovery and self analysis. You will lash out and lose your tempers when you feel surprise. When you are out of control and you need to have an outlet of all the emotions running around you, is the true self which is unleashed.

You will act emotionally during the emotional time that is, when you say things that have been bottled up for long inside you. When you keep inside and hidden the pressure then it comes out in an explosive action but it does not mean that it is rudeness.

When you fully delve into your psyche and discovering then you can achieve self awareness and self discovery. You can open the way to know why you choose those decisions, discovering will help you.

In this world everyone is made up of different aspects this makes you individuals. You are different deep inside, no matter that how you are similar on the surface.

How and why taking control of real in you?

You can find ways to reach inside you and discover you as the person by the subliminal learning. You can be identical or not identical to other people with respect to personality. You can get inside your heads and find out what happened with the help of subliminal learning.

You feel that the feelings within are different from your personality but feelings are roots in you. You will keep these feelings bottled up for long time.

Your behaviors and actions are manifested and your feelings and emotions are burst out under stressful situations. You cannot justify a twist in a positive behavior when you are in stressful situation.

For being away from these stressful situations, you must use control as the weapon by which you can save positive personality that you desire to keep. With the help of controlled learning, you can determine next move on the reactions in between conflicts and stressful situations.

So, it is very important in your life to be control of your feelings to lead a stress free life. [Stress Management Techniques]