interesting things
I found this site linked through jaoi's (wonderful place, sad it's down) called the Hacker's Diet, which is an online book. I'm writing the relevent parts down for myself so i can get them later...and in case anyone does read this all this info is copyright the Hacker's Diet author. these are just notes to myself about it, i'm not trying to plagiarize or anything.
Calories burned per day
Female, 5'7"
-small frame: 1618-2023
-med frame: 1718-2147
-large frame: 1845-2306
so that's good to know, question is, what kind of frame do i have?
I'm inclined to think large, which would mean i'm a total fatass for eating as many calories as i do. i know i'm not small framed and i don't think i'm particularly straightly average either. ::sigh::
Calories needed per day
135 - based on ideal weight for height
multiplied by 11 -activity level scaled 11-17 (sedentary= 11, strenous activity for hours a day= 17) = 1485 calories a day.
114X11= 1254 cal a day. Hmm.... :)
This is an interesting point he makes in the book- basically a mentioning of you are what you eat, and that the body is really efficient at using all sorts of weird things for food, and what it doesn't need is gotten rid of (duh, right?), and everything else is used. But that somethings can't be used, and you need to get rid of them. *****"Unfortunately, as you bring your weight down to your personal optimum level, the reduced quantity of food you're eating and the odious chemicals released as you burn up excess fat create a tendency for these poisons to stay inside...."
What, ketones? I'm curious now. No diet book ever says that poisons build up inside of you from dieting...continuing to read...
Overeating- fat cells are likened to expanding rubber bags that snatch in any excess food.
Undereating- energy is scarce, body slows down to adjust to the situation, and you feel cold because less energy is available to be burned (i don't think that quite explains why i'm freezing my ass off all the time, because when i'm eating normally i'm still freezing cold.) Bloodstream depletes of energy, and individual fat cells start giving up their reserves= you losing weight.
This is all about calorie counting, which personally I think is a good thing.
To determine gain or loss- number of cals eaten - calories burned.
Positive #= weight gain. Negative #= weight loss.
3500cal in a pound of fat. 750cal in a cup of sugar, a cup of lard has 1800, almost 2.5x that of sugar. Jesus.
Very simple- to lose weight, reduce food intake so you burn 3500cal more than you eat.
An extra 250cal a day causes weight gain.
ice cream cone- 220 (DOOM!)
5 oreos- 250 (DOOM!)
2 cans of beer- 300 (holy shit, didn't realize that. good thing i don't drink it that often...must invest in decent lite beer)
chocolate shake- 375 (it would be the worst, wouldn't it? Fuck)
Adding 250cal a day x7= 1750= .5lbs a week, 2 lbs a month, and 25 lbs in a year. (OMG!! Never going over cal limit ever never ever!!!) However the flip is that subtracting 250cal a day means a 25lb WEIGHT LOSS.
(the thing is, I know all this, but seeing it in print, again, and the numbers, and seeing/remembering how easy it is to go over freaks me out, which is why i like having this here.)
INCREASING THE BURN
2 ways- increase basal metabolism (rate at which body burns cals all the time...i'm guessing mine is at a snail rate) or add physical activity to burn off extra cal. I prefer basal.
-ooo, points out that hourly calorie burn rates for specific exercises are nonstop, and who does that nonstop? compromising on the hour a day (3 days a week for 45min instead) means burning much less, which could be more easily done by cutting out a food.
Foregone confection Calories
Nonfat yogurt 150
Cream of mushroom soup, bowl 175
Bread, 2 slices 150
Beer, 1 can 150
Snickers bar 275
Cola with sugar, 1 can 145
Twinkie 160
also points out that for people who are overweight, often they overeat after working out to make up for the deficit, and cancel out any benefit to weight loss...i know i've done that.
-if one is out of shape it's much better to be at the appropriate weight than overweight and out of shape. AMEN.
"Many people have little or no difficulty controlling their weight. Slim people aren't that way because they're willing to go hungry all the time. They're slim because they're eating the right amounts of food at the right times, putting in just the amount of food their bodies are burning. Because they're meeting their bodies' needs, they aren't hungry: the hunger signal goes off only when too little goes in. Even most overweight people maintain a constant weight without hunger. It's just that the weight they're at is way too high."
"We who have trouble with weight either seem to have that mechanism broken (signals telling you you're hungry, and that you're not), or else we're eating too frequently or too much for other reasons; we're eating not because our bodies need the food but to satisfy psychological needs the exposition of which in various bubbleheaded psychobabble diet books has leveled vast forests."- funny.
Calories burned per day
Female, 5'7"
-small frame: 1618-2023
-med frame: 1718-2147
-large frame: 1845-2306
so that's good to know, question is, what kind of frame do i have?
I'm inclined to think large, which would mean i'm a total fatass for eating as many calories as i do. i know i'm not small framed and i don't think i'm particularly straightly average either. ::sigh::
Calories needed per day
135 - based on ideal weight for height
multiplied by 11 -activity level scaled 11-17 (sedentary= 11, strenous activity for hours a day= 17) = 1485 calories a day.
114X11= 1254 cal a day. Hmm.... :)
This is an interesting point he makes in the book- basically a mentioning of you are what you eat, and that the body is really efficient at using all sorts of weird things for food, and what it doesn't need is gotten rid of (duh, right?), and everything else is used. But that somethings can't be used, and you need to get rid of them. *****"Unfortunately, as you bring your weight down to your personal optimum level, the reduced quantity of food you're eating and the odious chemicals released as you burn up excess fat create a tendency for these poisons to stay inside...."
What, ketones? I'm curious now. No diet book ever says that poisons build up inside of you from dieting...continuing to read...
Overeating- fat cells are likened to expanding rubber bags that snatch in any excess food.
Undereating- energy is scarce, body slows down to adjust to the situation, and you feel cold because less energy is available to be burned (i don't think that quite explains why i'm freezing my ass off all the time, because when i'm eating normally i'm still freezing cold.) Bloodstream depletes of energy, and individual fat cells start giving up their reserves= you losing weight.
This is all about calorie counting, which personally I think is a good thing.
To determine gain or loss- number of cals eaten - calories burned.
Positive #= weight gain. Negative #= weight loss.
3500cal in a pound of fat. 750cal in a cup of sugar, a cup of lard has 1800, almost 2.5x that of sugar. Jesus.
Very simple- to lose weight, reduce food intake so you burn 3500cal more than you eat.
An extra 250cal a day causes weight gain.
ice cream cone- 220 (DOOM!)
5 oreos- 250 (DOOM!)
2 cans of beer- 300 (holy shit, didn't realize that. good thing i don't drink it that often...must invest in decent lite beer)
chocolate shake- 375 (it would be the worst, wouldn't it? Fuck)
Adding 250cal a day x7= 1750= .5lbs a week, 2 lbs a month, and 25 lbs in a year. (OMG!! Never going over cal limit ever never ever!!!) However the flip is that subtracting 250cal a day means a 25lb WEIGHT LOSS.
(the thing is, I know all this, but seeing it in print, again, and the numbers, and seeing/remembering how easy it is to go over freaks me out, which is why i like having this here.)
INCREASING THE BURN
2 ways- increase basal metabolism (rate at which body burns cals all the time...i'm guessing mine is at a snail rate) or add physical activity to burn off extra cal. I prefer basal.
-ooo, points out that hourly calorie burn rates for specific exercises are nonstop, and who does that nonstop? compromising on the hour a day (3 days a week for 45min instead) means burning much less, which could be more easily done by cutting out a food.
Foregone confection Calories
Nonfat yogurt 150
Cream of mushroom soup, bowl 175
Bread, 2 slices 150
Beer, 1 can 150
Snickers bar 275
Cola with sugar, 1 can 145
Twinkie 160
also points out that for people who are overweight, often they overeat after working out to make up for the deficit, and cancel out any benefit to weight loss...i know i've done that.
-if one is out of shape it's much better to be at the appropriate weight than overweight and out of shape. AMEN.
"Many people have little or no difficulty controlling their weight. Slim people aren't that way because they're willing to go hungry all the time. They're slim because they're eating the right amounts of food at the right times, putting in just the amount of food their bodies are burning. Because they're meeting their bodies' needs, they aren't hungry: the hunger signal goes off only when too little goes in. Even most overweight people maintain a constant weight without hunger. It's just that the weight they're at is way too high."
"We who have trouble with weight either seem to have that mechanism broken (signals telling you you're hungry, and that you're not), or else we're eating too frequently or too much for other reasons; we're eating not because our bodies need the food but to satisfy psychological needs the exposition of which in various bubbleheaded psychobabble diet books has leveled vast forests."- funny.
posted by Etoile @ 13:01
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