Para maipaliwanag nang mahusay ang mga prinsipyo ng pagda-DIET tungo sa iyong pinapangarap na figure o timbang, gagamit tayo ng acrostic na D-I-E-T: Daily Intake and Exercise Target.
D - Daily
Daily -- ibig sabihin -- pang-araw-araw. Ang diet ay isang pansamantala o pangmatagalang pagbabago sa iyong pang-araw-araw na eating practices. Ang eating practices ay tumutukoy sa iyong mga pagkain at kung paano mo ito kinakain sa araw-araw.
Ang diet plan o weight loss plan ay arawan. Ibig sabihin, magtatalaga ka ng intake (o kain) at exercise (o activity level) para sa isang buong araw. At kapag sundan mo ang plano araw-araw, maaari kang mag-loose nang hanggang 2 pounds sa loob ng isang linggo. Ituluy-tuloy lang araw-araw hanggang sa umabot ka sa iyong Desirable Body Weight (DBW) [Napag-usapan natin sa nauna kong post "Gusto Mo Bang Mag-diet?..." ang pag-compute nito].
I - Intake
Intake -- ibig sabihin -- kinakain at iniinom. Ang mga pagkaing ating kinakain at mga inuming ating iniinom ay kino-convert ng katawan natin sa enerhiya na siyang ginagamit ng mga sistema ng ating katawan upang mapanatili ang normal na takbo o function nito. At ang enerhiya ring nakukuha natin sa pagkain at inumin ang nagsisilbi nating gasolina para tayo makakilos at makagawa ng mga trabaho sa araw-araw.
Calories (cal) ang sukatan ng enerhiyang ito na nakukuha natin sa ating diet. Bawat tao ay may Total Energy Requirement (TER) o kung ilang calories ang kailangan sa isang araw.
Sa paggawa ng diet plan, isinasaalang-alang ng Nutirtionist ang iyong health condition - kung meron kang mga sakit o kung ikaw ay buntis, nagpapasuso, atbp. Kasama ring binibigyang pahalaga ang iyong edad, kasalukuyang timbang, atbp. Nagtuturo rin kami kung ano'ng mga pagkain ang dapat mong iwasan. Kasama rin dito ang pagbibigay ng tips kung paano limitahan ang asin, asukal, taba at cholesterol.
Ang iyong daily TER o kung gaano karaming calories o pagkain ang kakainin mo sa isang araw ay nakadepende rin sa iyong physical activity level o pang-araw-araw na gawain.
E - Exercise
Exercise -- ibig sabihin -- physical activity. Ito ay ang pang-araw-araw nating mga gawain. Maaari ring magdagdag ng exercise o training sa gym para sa bahaging ito.
May mga tinatawag ng personal trainer o fitness coach sa mga gym. Sila ay nagde-desenyo ng exercise program na may cardiovascular at aerobic exercises. Sila rin ay nagbibigay encouragement sa iyong pag-wo-work-out at tinutulungan kang huwag mandaya't paikliin ang iyong oras sa pag-e-exercise.
Gayunman, exercise pa ring maituturing ang mga pang-araw-araw mong gawain. Ang physical activity level ay maaaring i-categorize sa sedentary, light, moderate at heavy. Bawat level ay may karampatang dami ng calories na kakailanganin.
Sedentary (30cal/kgDBW/day)
Ang mga halimbawa ng trabahong naka-categorize na sedentary ay ang mga sumusunod: secretary, clerk, typist, administrator, bank teller, atbp.
Light (35cal/kgDBW/day)
Nasasailalim sa kategoryang ito ang teacher, nurse, student, lab tech, housewife w/ maids, atbp.
Moderate (40cal/kgDBW/day)
Moderate namang maituturing ang gawaing kagaya ng sa housewife w/o maid, vendor, mechanic, cab driver, atbp.
Heavy (45cal/kgDBW/day)
ay farmer, laborer, stevedore, miner, heavy equipment operator, atbp.
Halimbawang ikaw ay isang nurse, ang iyong activity level ay light at nangangailangan ka ng 35 calories sa bawat kilogram ng iyong tamang timbang o DBW sa bawat araw upang mapanatili ang iyong kasalukuyang timbang.
Mas bumibigat ang trabaho o physical activity, mas maraming calories ang nagagamit o na-bu-burn. Kaya mas kumukilos, mas maraming pagkain ang dapat kainin. At mas magaang na trabaho o physical acvtivity, mas kaunting calories ang nagagamit kaya mas kaunti lang din ang dapat na intake. Dito na papasok ang pagbabalanse ng dalawa - intake at exercise. Ito ang iyong target.
T - Target
Target -- ibig sabihin -- goal. Ang susi sa ligtas at pangmatagalang resultang pagpapapayat ay ang tamang pagbabalanse ng iyong kain at kilos.
Sa iyong diet plan, magtatalaga (target) ka ng dami ng calories (intake) at ng physical activity level (exercise) sa isang araw (daily). Kung ilang linggo o buwan mo ito gagawin ay nakadepende sa iyong tina-target na timbang at kung gaano mo kabilis gusto itong makamit. Maaari kang mag-loose ng 1 to 2 pounds kada isang linngo. Nalaman mo na ba ang iyong desirable body weight (DBW) sa nakaraan nating pag-uusap? Heto, ipakikita ko naman sa iyo kung paano mag-compute ng iyong Total Energy Requirement (TER) gamit ang iyong DBW. Ito ang formula:
TER = kgDBW x cal/kgDBW/day
Halimbawa,
DBW = 50 kg
trabaho - secretary
TER = 50 kg x 30 cal/kg/day
= 1500 cal/day
Ang trabahong secretary ay considered na sedentary kaya imu-multiply natin ang DBW na 50 sa 30. Kaya kung ikaw ay isang secretary na may desirable body weight na 50kg, ikaw ay nag-bu-burn ng 1500 calories sa isang araw.
Gaya ng nabanggit ko, ang calories na ito ay kinukuha mo sa pagkain at mga inumin. Kapag sobra sa TER ang iyong intake, iko-convert ito ng katawan mo sa fat o taba na siya namang maiimbak sa iyong katawan at magpapataas sa iyong timbang. Para maiwasan ito, maaaring kontrolin mo ang iyong intake o itaas mo ang iyong TER sa pamamagitan ng pagtataas ng physical activity level o pareho - diet and exercise ika nga.
Tandaan: Ang matagumpay na pagpapapayat ay nangangailangan ng permanenteng mga pagbabago sa iyong diet at exercise habits. Nais kong ibahagi sa iyo ang mga pamamaraan kung paano ito gagawin sa mga susunod pa nating pag-uusap sa "Ang Iyong DIET 101".
Achieving an ideal weight is everybody's goal. It doesn't merely help us boost our confidence but more than this, it helps us maintain a normal health status and minimize the risk of developing various diseases. However, though you hear several positive feedbacks about a specific type of diet, whether that diet helps a person to lose pounds or obtain that waistline and a curvy look of a top model, that doesn't mean that it is also applicable to you. Sometimes, you just need to follow basic routines to lose weight. Here are some helpful tips to guide you:
1. Start your day and every meal with a glass of water. As soon as you wake up, gulp down a glass of cool water. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. It also helps in flushing out the toxins in your body and in decreasing the amount of your food intake as it occupies space in your stomach and make you feel fuller.
2. Avoid sweetened bottle drinks, especially sodas because they contain sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. If you really want to drink sodas, then stick to diet sodas.
3. Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.
4. Eat just what you need. Do not let yourself indulge in food that you just want. Keep an eye on everything that goes in your body. As the saying goes, eat to live, don't live to eat.
5. Eat high protein meal in the morning.
6. Chew food thoroughly for better digestion and assimilation
7. Do not eat for at least 3 hours before bed. Avoid night time snacks.
8. Get used to small frequent feeding.
9. Include all the food groups.
10. Three meals and 2 snacks per day are encouraged.
Maintaining a proper weight is one of the most important factors to achieve good health, prevent diseases and minimize risks. It begins with determining the ideal weight by computing the body mass index (BMI). BMI is a reliable indicator, although it is not a direct measure of body fat. It is also used to screen for weight categories that may lead to health problems.
In calculating the BMI, there is a difference between the standards used for children and for adults. To calculate the BMI for children, use the formula weight (kg) / [height (m)]2. The result is plotted on the CDC BMI-for-age growth charts (for either girls or boys) to obtain a percentile ranking. Results that fall below the 5th percentile is considered underweight, 5th percentile to less than the 85th percentile is healthy weight, 85th to less than the 95th percentile is overweight and equal to or greater than the 95th percentile indicates obesity. On the other hand, BMI for adults is computed using the same formula. A value below 18.5 indicates underweight, normal if 18.5 to 24.9, overweight if 25.0 to 29.9 and obese if 30 or higher.
Once you have determined your BMI, it is necessary to take necessary actions to maintain or achieve a normal body weight. This can be done by proper diet, exercise and healthy lifestyle. Calorie count is an essential part of weight management.
Number of calories needed per day to maintain energy balance depends on the gender, age and level of physical activity. For example, a female age 19-30 years old who has a sedentary (includes only the light physical activity associated with typical day-to-day life) only needs 2000 calories per day. However, if she is moderately active (includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life), she would need around 2000-2200 calories per day. On the other hand, a male patient who belongs to the same age group may need around 2400 calories if he has sedentary lifestyle, 2600 - 2800 if with moderate physical activity and 3000 if active (a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life).
Each specific food has certain number of calories found in it and may depend on the amount of fat, carbohydrate and protein. For example, a cup of peeled and sliced raw apples contains 65 calories while 2.2. oz roasted lean beef rib contains 150 calories. You may refer to the internet to determine the number of calories of food that goes in your body.
