Patriot Health Digest
With diet and lifestyle changes, along with exercise, you can lose weight when you are even very obese.
Scientific breakthroughs have proven that weight loss in very obese people is easier when you combine diet with lifestyle changes and exercise. Sometimes, pharmaceutical help or surgery could be recommended by a doctor.
How To Find Your Nutrient Needs
Step 1
Divide your weight (lbs) by 2.2 to find your weight in kgs, because there are 2.2 pounds in every kilogram. For example, someone who weighs 230 lbs, weighs 105 kgs.
Step 2
Multiply this weight by 22. Doctors recommend all morbidly obese people consume 22 calories for every kilogram of weight. For example, if you are 105 kgs, you should consume 2,310 calories every day. This number is your calorie goal.
Step 3
Multiply this caloric goal by 0.5 and then divide again by 4 to find how many grams of carbs you should consume every day. For example, with a 2,310-calorie diet, you should eat 288 grams of carbs every day. The carbs will give you around 50 percent of your total caloric intake. These carbs should be stuff like fruits, vegetables, beans and whole grains instead of terrible processed crap like refined sugar.
Step 4
Multiply your calorie intake by 0.25 and divide by 4 to find the grams of protein you need every day. On a 2,310-calorie diet, you should eat protein 144 grams every day, forming 25 percent of your daily caloric intake. Protein can be gotten from poultry, meats, eggs, beans, seafood and peas.
Step 5
Again multiply your daily calories by 0.25 and divide by 9 to find how many fat grams you should eat every day.
If you eat a 2,310-calorie meal plan, you should eat around 64 grams of fat every day.
The fat you get in your diet should be filled mostly with unsaturated fats, and as few trans fats as possible. Unsaturated fats are found in nuts, fish or oils. Saturated fats are inside meat, so go for leaner cuts of meat like select turkey over fatty beef.
Author: Steven Sinclaire
