Cinderella's weight loss knowledge

CoderGal · June 2012

So the short version of the story is, I was 30 lbs heavier about a year ago then I am now. Me being me, I decided to lose the weight I put on in a mathematical, methodological experiment. This also proves (be it you're sedentary or active) you do not need food plans, or exercise programs, or evil body by vi shakes and the like to lose weight. You just need knowledge. I lost most of my weight being completely sedentary, but I now exercise regularly. This post is for people who will hopefully learn something new, since I've been getting a lot of questions from people since I've lost weight. For those reading this because they want to lose weight, please don't feel overwhelmed if you don't know what I'm talking about at first. Just digest and read through the information fully, several times if you are having problems. There are calculators throughout this post I've put here especially for you. You don't necessarily have to understand the terminology.

For those reading this to nit pick, I'd appreciate that too. If somethings my opinion then it is what it is, but if you see something that's blatantly wrong, point it out and say why. Please be constructive.

Daily Nutritional Information

When you look at a box of food, the nutritional information is usually based on 2000 kcal/day and is known as a DV (Daily Value). This information is from the RDI (Reference Daily Intake) info which is regulated by Health Canada and the FDA (Food and Drug Administration). The RDI is suppose to give sufficient requirements to fulfill 97.5% of a healthy persons diet. These values are based on averages. This means that just because it says a specific 8 ounce drink is 150 calories, doesn't mean it actually is. Don't get me started on heterogeneous mixtures like a boxed cookie with an extra nut. My point being, no matter what you do, your estimates are not exact.

1 kcal = 1 Calorie (food term) = 1000 calories (science term). Watch out some people mix up Calorie and calorie.

The current RDI recommendation includes:

Estimated Average Requirements (EAR) - This is suppose to be sufficient to satisfy 50% of people in an age group based on scientific literature.

Recommended Dietary Allowances (RDA) - Calculated based on EAR and is usually EAR + ~20%. This is suppose to be sufficient to satisfy 97.5% of people's nutritional intake according to the Food and Nutrition Board in each life-stage and gender group. RDA = EAR + 2 standard deviations of EAR.

Adequate Intake (AI) - Lowest adequate intake.

Tolerable upper intake levels (UL) - Highest recommended intake that current data shows no side effects to avoid excessive intake of certain vitamins that can be harmful in large amounts.

That's as far as I'm going to get into it. For more information on finding your value, the above terms is what you need to Google!

Body Mass Index (BMI)

BMI Calculator: http://www.fat2fitradio.com/tools/bmi/

Body Mass Index determines if you are underweight, normal, overweight, obese etc. If you know the BMI scale and it seems arbitrary, you are correct. This is why many people bash BMI. There is even a limitations and shortcomings section on wikipedia. It does not take into account factors in the body such as amount of water, bone (frame), muscle, cartilage, etc. There are several varying standards depending on where you are on what's considered 'normal' but on average 18.5-22.9 is in the 'normal' range. I've seen 200+ pound women work their butt off literally, to the point of abs galore who become disappointed when the BMI scale tells them they are still obese. They should not rely on this scale. But if you're completely in the dark of what you are, BMI is a satisfactory way of determining the category of a sedentary adult.

BMI = mass in kg/(height in meters)^2 = 703 * mass in lb / (height in inches)^2

Example (me) BMI = 703 * (120lb / ((5'7"*cm)^2) = 703 * (120/((67cm^2)) = 18.8 lb/cm^2 = 18.5<18.8<22.9 = Normal, assuming weight scales and height measurements are accurate

Lean Body Mass/Body Fat (LBM/BF)

The general rule of thumb is it takes 3500 calories of energy to burn 1 pound of fat. This means that you would have to add at least 3500 calories to your actual TDEE (total daily energy expenditure) to gain a pound of fat in a day. Also, burning 3500 calories does not mean everything you burned was fat. Yes, it is true that you can gain multiple pounds in a day. This is not fat and muscle pounds. This is food and other things such as glycogen pounds, which you can read about later.

1 pound (fat) = 3500 calories

The rate you burn calories depends on your body composition/Lean Body Mass (LBM). This is the mass of your body excluding body fat (BF), which can be pretty difficult to calculate. There are many tests and calculators that will give different solutions for the same variables. If you have your mass and your LBM, you can find your BF or vice versa. To sum it up the following is always the case:

LBM = mass - BF = mass - mass * (BF%)
BF = mass - LBM = mass - mass * (LBM%)
BF% = 100 * BF / mass
LBM% = 100 * LBM / mass
Example (me) based on equations below: BF% = 17.0% (via BIA) = 19% (via Covert) = 19.1% (via Military) = 23.83% (via BMI) = 25.2% (via fat2fit)
BF=20.4lb (via BIA) = 22.9lb (Military) = 34.6lb (via BMI)

Note: It's hard to compare yourself to another person based on just these numbers, as there are faults that come into play even if you are using the same medium to measure. Look at the measurements as a way to gauge the difference in yourself over months, not a way to tell you 'how fat you are'. Fat is good for you, your body needs it to live happily. There is a large deviation in my examples based on the same information due to the different ways to measure body fat (17%-25.2%) but some of those values are suppose to be more accurate then others. Also, remember that the percentages are a ratio (I know, it seems obvious now that I've said it). Some people don't seem to realize that if you lose weight, your fat percentage can stay the same (though you still might be on the right track). You're likely to lose muscle and fat while losing weight, so the ratio will only slide in your favor if you increase your muscle. If your body fat percentage is fluctuating this is normal. I'd prefer comparing values month to month rather then week to week. The body fluctuates a lot, especially if you're female.

Other BF Equations:
Brozek formula: BF = (4.57/density - 4.142) * 100
Siri formula is: BF = (4.95/density - 4.50) * 100
A few ways to measure BF/LBM:

Hydrostatic (Underwater) Weighing - This is the most accurate way of measuring since it doesn't predict body density. There is a error margin for residual volume (lung capacity). Remember, the density (mass/volume) of water changes with temperature (water becomes larger when it freezes into ice cubes for example).

density_body/density_water = density_body/(~1g/cm^3) = weight_body/(weight_body - weight_immersed)

Skin Fold Methods - A pair of calipers/callipers can be used to pinch standardized parts of the body such as your bicep and belly, determining the subcutaneous fat layer thickness. These sites are measured several times and averaged, and an average is taken of the averages to determine body fat percentage. The calculations some people use seem to vary and consist of body mass index rating scales so I will not list them here. The same person has to accurately measure you the same way and over months you can notice a trend of what's happening to your body fat. This can be done at most local gyms, demonstrations are available on youtube.

Weight Scales/Bioelectrical impedance analysis (BIA) - This functionality is built into many weight scales and other devices (such as Omron hand grippers) these days. The values can vary greatly, even if you have 2 of the same scale (according to my scale manual). Scales that can do this are actually reading your electrical impedance, so it requires skin to metal contacts (this is why you do not receive a % value if you are wearing socks). These scales can figure out your total body water (TBW), which can help calculate LBM, BF and bone mass. Since this depends on your TBW, the values can vary greatly depending on if it's that time of the month, you're hydrated, your hot (related to damp skin), you're losing weight etc etc. It can also be inaccurate depending on where your carrying your fat. For example, if you carry your weight in the top half of your body and use a scale that sends the current through the bottom half.

V=Voltage=IR=Current*Resistance=Current*|Impedance|^(Imaginary#*phase)=Complicated=you have as much equipment then me in your house.

Example (me): Thinner Glass Body Analysis Scale reading BF% = 17.0% fat
BF = 20.4lb
LBM = 120lb - 20.4lb = 99.6lb
Body Mass Index (BMI) - Your BF can be calculated from your BMI (sex=1 if male, 0 if female).
Child body fat % = (1.51*BMI) - (0.70 * Age) - (3.6 * sex) + 1.4
Adult body fat % = (1.20*BMI) + (0.23 * Age) - (10.8 * sex) - 5.4
Example (me): BF% = (1.20*18.8) + (0.23*29) - (10.8*0) - 5.4 = 23.83% fat

Anthropometric/Height and Circumference Methods - The U.S. Marine Corps and U.S. Army (Department of Defense) use this method along with Covert Bailey and fat2fit's body fat calculator. They make calculations based on mass, and the circumference of various body parts such as waist, hip, bicep, forearm and wrist.
U.S. Army (Department of Defense) Military BF Calculator: http://www.fat2fitradio.com/tools/mbf/
Example (me, from calculator): BF% = 19.1% fat
BF = 22.9lb fatLBM = 97.1lb
Covert Bailey BF Calculator: http://www.fat2fitradio.com/tools/cbbf/
Example (me, from calculator): BF% = 19% fat
BF = 23lb fat
LBM = 97lb
Fat 2 Fit BF Calculator: http://www.fat2fitradio.com/tools/bf/
Example (me, from calculator): BF% = 25.2% fat
BF = 30.2lb fat
LBM = 89.8lb

BMR

BMR is your Basal Metabolic Rate. It estimates the energy your vital organs (such as heart, lungs, nervous system, kidneys, liver, intestine, etc) would use if you were unconscious and not moving a limb or eyeball. So, you burn more calories then your BMR when sleeping. Figure out your BMR by using the estimation formulas. The Harris Benedict equation and Katch-McArdle Formula are available. Some depend on age (a) weight (m) and height (h), and others depend on body composition/lean body mass (LBM). Personally, I use the Harris Benedict equation, but other equations can apparently be more accurate. Be careful with the others as there are many different ways to calculate your LBM and many of them are hard to do consistently/accurately. For this reason, equations using LBM tends towards a large standard deviation. However, expecting higher/lower body fat ratios then average can give you insight on whether your under/over estimating your BMR. To calculate both equations, read the links at the bottom of this section.

BMR/Total Heat Production Equations:

Harris and Benedict
Men BMR = (13.7516*m/1kg+5.0033*h/1cm-6.7550*a/1yr+66.4730)kcal/day
Women BMR = (9.5634*m/1kg+1.84496*h/1cm-4.6756*a/1yr+655.0955)kcal/day

Example (me): BMR = 9.5634*(120lb)/1kg+1.84496*(5'7")/1cm-4.6756*(29yr)/1yr+655.0955 = 9.5634*(54.4310844kg)/1kg+1.84496*(67inch*(2.65cm/inch))/1cm-4.6756*(29yr)/1yr+655.0955 = 9.5634*(54.4310844kg)/1kg+1.84496*(170.18cm)/1cm-4.6756*(29yr)/1yr+655.0955 = ~1354 kcal/day

Mifflin et al. (Newer, ~5% more accurate then the above according to Frankenfield et al)
Men BMR = 10.0*m/1kg+6.25*h/1cm-5.0*a/1yr+5
Women BMR = 10.0*m/1kg+6.25*h/1cm-5.0*a/1yr+-161

Example (me): BMR = 10.0*( 54.4310844kg)/1kg+6.25*(170.18cm)/1cm-5.0*(29yr)/1yr+-161 = ~1302 kcal/day

Katch-McArdle Formula
BMR = (370 + 21.6 * (LBM in kg)) kcal/day

Example (me, assuming fat% from BIA scale): LBM in kg = 120lb - (17%)*120lb = 99.6lb = 45.1778001kg
BMR = 370kcal/day + 21.6 * (40.5511579) kcal/day = 370 + 21.6 * 45.1778001 = ~1345 kcal/day

Note: As you can see, my BMR no matter what equation is within 43 calories of each other. This is somewhat negligible when we take into account that all nutritional information is based on averages.

BMR/Equation Info: http://en.wikipedia.org/wiki/Basal_metabolic_rate
Harris Benedict Equation: http://en.wikipedia.org/wiki/Harris-Benedict_equation
Calc (both equations): http://www.fat2fitradio.com/tools/bmr/

RMR

RMR is your resting metabolic rate, and are usually used the same as BMR calculations. You can use the formula below, or get a more accurate reading from a doctor. Doctors usually do electrical induction testing. They attach probes all over your body and you have to lye down completely still (at rest) for a period of time (about 30 minutes, according to a friend who had his done). They take your heart rate and blood pressure before and after, and using the information they've collected they determine your RMR. If you've had an RMR test done, you know you can eat more then this amount and still lose if you've slept all day (without eating or using the bathroom or moving).

Cunningham Formula (RMR):

RMR = 500 + (22 * LBM in kg) kcal/day
Example (me, assuming fat% from BIA scale): LBM in kg = 120lb - (17%)*120lb = 99.6lb = 45.1778001kg
RMR = 500 + 22 * (45.1778001kg) = ~1494 kcal/day

Given this information, I see no need to eat below what you need sleeping like a log, even if you are trying to lose weight.

TDEE

Figure out your total daily energy expenditure by applying the Harris Benedict Principle. This is the number you should be able to eat without gaining or losing a pound. Remember these are estimates. For me, I was still losing a pound a week at my TDEE value at 5'7 as low as 120 pounds. There are several activity levels available, to calculate, read the links below.
Sedentary:

TDEE = BMR * 1.2
Very Heavy Exercise:
TDEE = BMR * 1.9
TDEE Info: http://en.wikipedia.org/wiki/Harris-Benedict_equation
Calc: http://www.fitnessfrog.com/calculators/tdee-calculator.html

Glycogen

Glycogen stores energy and gives it to the body (muscle and liver for example) to use. To me, this is a good thing, not a bad thing. It's something you want around if you want to feed your muscles and other organs with energy.

If you go on a VLCD (Very Low Calorie Diet) and hardly eat anything, it's likely that the initial weight you so easily lose is glycogen, not fat like people wish it was. Before shutting down a weight lifting program or diet program when coming off a VLCD, give it 2 weeks before judgment day since the initial weight gains may be glycogen related, which usually drop off quickly later. The same goes if you work out an intense amount with no breaks in between (see glycogen depletion and endurance exercises on Wikipedia). This gets rid of your glycogen stores. This is why sometimes when you think you should have lost a bunch of weight you gain, but several days later, that and more drops off.

Glycogen comes back when you give your body a break from work or you start eating sensibly again. Glycogen is needed in your body, don't try to get rid of it like it's a plague. This is described a bit more here:

http://www.justinowings.com/understanding-bodyweight-and-glycogen-de

Glycogen can also mess with BF% if it's based on BIA readings. I've seen 'ripped' people get incredibly upset after getting their fat percentage tested. The unusually high readings are usually due to the fact your body has more water in it then expected.

Very Low Calorie Diet (VLCD)

This is mainly why I'm writing this post. To many people I care about have tried this and failed. Often disguised as a Body By Vi or Vialus diet, or the 1200 calorie diets, or diets below your BMR (though you may not be aware you're on it). Calories are a form of energy. Your body often doesn't have enough energy to repair itself on these types of diets, especially if exercising or sick. Glycogen stores are often depleted on these diets. Thus, beware of injuries when on a VLCD.

Some looking for a quick fix because 'they are fat' turn to a VLCD, though what they're initially doing is quickly depleting glycogen stores and slowing their metabolism. Donating blood also works to lose weight quickly. Both Glycogen and blood comes back in a healthy body, so it's eventually a losing battle. It's like Cinderella at 12 O'Clock after she lost her bloody glycogen shoe. When things go back to 'normal', everything is going to revert to equilibrium. But that doesn't mean she needs a VLCD ferry to get what she wants. Have your pumpkin carriage and eat it too (have I gone to far yet?).

Jumping to this diet quickly makes one feel hungry and sometimes crabby (or get another hormonal problem) due to jumping down such a significant amount in calories. When they stop feeling good about it and realize it's not sustainable or a happy way to live, they often binge or quit all together. I've seen this happen a lot, it does not help the weight problem. This must be why some people 'yo-yo' diet after weight loss pills, meal plans, etc. It's not that they're weak, it's that their body needs it. Even when supervised by medical professionals, people often gain back weight after the VLCD stops (there are many blogs out there and you probably know a person or 2 who has tried it if you don't believe me). This is the point they need to learn how to maintain weight on their own.

You can eat to much food and gain, and similarly eat very little with the same results. I've seen girls my size who were gaining on 600 calories a day with exercise due to metabolic problems and obvious other problems. And yes, you can repair a injured metabolism. Our bodies are interesting vessels.

If you are healthy, I recommend staying away from these unless there's an extreme reason for it and the diet is supervised by a health professional. Even then, consider your other options first. I've heard many friends horror stories of getting sick, losing hair and nails, being cold, having a hard time rebounding from injuries and running into other health problems due to these diets. If you decide to go with a VLCD, research what you should do to stay safe from reputable sources first.

Let it be known that I'm writing this blog as a person who is very very against VLCDs. What I've seen on it isn't positive. Just because someone shouts yay I'm eating very little doesn't mean it's good for them. My self experiment with it was very brief, and my thoughts of it were very unhealthy. Netting 1200 made me feel cold, down, irritable, my period stopped and my nails couldn't grow long anymore, when I got the flu it was hard to shake and my health only increased when I quickly changed my mind about it. It's also hard to get vitamins/minerals/nutrients on these diets with just food (look up your RDA value if you don't believe me). If my body and other shorter smaller women's bodies can use more calories then that unconscious, why try to sustain on less then that while awake? When coming off of these diets do not blame your weight gain on anything else but this. The weight fluctuations are explained a bit here: http://www.justinowings.com/understanding-bodyweight-and-glycogen-de/

It's only fair that I point out the positive side to the VLCD. Many people argue that lower metabolisms are beneficial. I've had the argument thrown at me that the Okinawan people have very long lives and eat on average less then most people in the US and Canada. Well, I'll also state that on average they have a very different lifestyle, a very different diet, and on average the men are 4'9 and weigh 94 pounds. Low calories to sky scraper me is not equal to low calories to them. If you want to lower your calories because you think that will make you like the Okinawan people, I suggest doing it slowly on a small cut of your TDEE, keeping your BMI in a healthy range.

Food

Get a digital weight scale and measure food accurately. Make sure the values you use for your food is actually the real nutritional value. Many of the values in online databases can be off from what you expect. Especially if you don't realize there's say, Canadian and US products with the same name but different ingredients, or something is listed as cups instead of grams. Always go by weight, it's more accurate. Some people have ml listed on their food scales, this is only accurate for water or things that have the same density as water since the density of water is 1g/ml (so the ratio is 1 to 1).

Exercise

If you are sedentary and using TDEE calculations, make sure you add all activities you do that burn calories and eat your exercise calories. You can keep track of this via paper, online calorie counters or some other media. Remember, if you're on your feet all day, you're not sedentary. If you have a office job and exercise regularly, you are not sedentary. If you don't want to bother logging exercises, just pick the TDEE that relates to your activity level and eat at that.

HRM: Continuous HRM's are good for cardio only like running and cycling without inclines. When you get into weight training and other things this tends to be less accurate.

Sparks People talk about HRM: http://www.sparkpeople.com/community/ask_the_experts.asp?q=75

My Fitness Pal: Those I've asked say the MFP values can be nearly double the amount on their HRM. I suggest eating some exercise calories until you are no longer full. By my math it usually works out to be more then half. I'm guessing it'll depend on your size.

Steppers: If you wave or it's windy or if you get in a car these things will increment. They have no way to determine if you're exerting yourself, if you're clenching all your muscles, if you're moving your limbs with all your might, if you're walking quickly or jogging slowly. Keep that in mind when using these values.

Keep in mind that most calorie burns are based on cardio activities.

The Journal of Sports Sciences:

Male = [(Age x 0.2017) - (Weight x 0.09036) + (Heart Rate x 0.6309) - 55.0969] x Time / 4.184
Women = [(Age x 0.074) - (Weight x 0.05741) + (Heart Rate x 0.4472) - 20.4022] x Time / 4.184
http://www.livestrong.com/article/221621-formula-for-calories-burned-during-exercise/#ixzz1tNX5WzlX
Calculator: http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx

Weight Loss Simulator

There was a scientific paper published based on the quantification of the effect of energy imbalance on body weight. The authors of this study made this adorable little calculator that lets you play with all the numbers mentioned above. They take the changes in the human metabolism into account, looking at the fact that a 3500 calorie deficit equaling 1 lb of weight loss isn't that precise.

Study: http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60812-X/fulltext
Calc: http://bwsimulator.niddk.nih.gov/

POLY MONO Fats, Macro and Micro Nutrients

To learn more about health, you should research these from relevant reliable sources. I highly recommend lifestyles where nourishment comes from real food.