Remember from my earlier post that my goal is to lose 1-2 lbs. per week, make healthier eating choices, get more sleep, manage stress, and attend boot camp ......well, I'm happy to report that I lost three pounds this week by attending boot camp every day! The bottom line is, type 2 diabetes is a risk for everyone, but by being physically active and making healthy eating choices, I'm hoping to prevent myself from developing it.
Some facts about type 2 diabetes from the American Diabetes Association (www.diabetes.org):
- Type 2 diabetes is the most common form of diabetes.
- Millions of Americans have been diagnosed with type 2 diabetes, and many more are unaware they are at high risk.
- Some groups have a higher risk for developing type 2 diabetes than others. Type 2 diabetes is more common in African Americans, Latinos, Native Americans, and Asian Americans, Native Hawaiians and other Pacific Islanders, as well as the aged population.
- You can prevent or delay the onset of type 2 diabetes through a healthy lifestyle.
- Change your diet, increase your level of physical activity, maintain a healthy weight.
However, I still need help with really knowing how many calories I need to eat every day to maintain my goal of losing 1-2 lbs. per week. My AISD staff health guru, Tracy Lunoff, is helping me along this journey of becoming a healthier superintendent, and she tells me that there's a way to determine how many calories I need to eat daily to reach my goal weight. Your caloric needs are dependent on your age, sex, weight, height, and activity level. Once you know your caloric needs, you can calculate how many calories you need to cut to lose weight.
I'm challenging you to use your math skills to figure out your daily calorie needs as well! Here's your superintendent math lesson for the day:
Determine your basal metabolic rate (BMR). To calculate your BMR, enter your height, weight, and age into the equation below. By determining your BMR, you can determine the minimum number of calories you need per day to maintain your weight.
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in years).
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years).
Determine how active you are throughout the day. The Harris-Benedict equation uses the following criteria for activity: A sedentary person gets little or no exercise. A lightly active person participates in light exercise or sports one to three times per week. A moderately active person performs moderate intensity exercise or sports three to five times per week. A very active person is involved in hard exercise or sports six to seven times per week. An extra active person completes very hard exercise or sports and has a physical job every day, or trains two times a day.
Multiply your BMR by the appropriate activity factor. Sedentary = BMR x 1.2; lightly active = BMR x 1.375; moderately active = BMR x 1.55; very active = BMR x 1.725 extra active = BMR x 1.9. The Harris-Benedict equation does not factor in lean body mass; therefore, this equation is inaccurate for those who are very muscular or very overweight.
Adjust calories to start losing weight. Take off between 500 and 1,000 calories from your total in Step 2. Most weight loss programs will aim for 1 to 2 lbs. lost per week, or a 500 to 1,000 calorie deficit per day. Removing 3,500 calories a week should lead to 1-lb. weight loss; removing 7,000 calories should lead to a 2-lb. weight loss.
Increase activity level. If you already work out frequently, try increasing the intensity of your workouts. About half of your deficit should come from exercise, while the other half comes from a reduced caloric intake.
Following these steps, I determined the total calories I need to consume daily to reach my 1-2 lb per week weight loss is 1,937 calories. This is my last week of boot camp and I'm wondering what my next physical activity will be. I know what my nutrition goal is thanks to determining my caloric needs!