Weight loss is a science and we are going to explain that science to you in brief.

Pls understand that to make that science work, it needs commitment.

To clear on how weight loss actually work we need to understand about calorie calculation process. Nutrition consultants, Dieticians plan diet largely basis this very principle only which we are going to help you understand from scratch.

Why we are unveiling this?

Everyone must be aware of basic concept of healthy diet that will help them live a healthy fun filled life without spend a single penny. The most valuable aspect of “FitUR” is that we wish to be known as an open organisation originated to help people living a healthy life. Our goal is to make every customer of ours aware about weight management process so that you may not need a dietician in future if you don’t want. Still if you want, we are there to get you connected with our experts in this field. Weight loss actually depend on calorie deficit and Calorie deficit means: -

Calorie Deficit = Calorie Intake - Calorie expenditure

We all know that Energy = Calorie. so, let’s start about weight loss science….

BMI-Body Mass Index

We have given a calculator on our website to calculate amount of fat in your body. You just need to put your height and weight and it will calculate your BMI. Once you calculate it, you will be aware of amount of body fat you have and here we are going to explain on how to reduce it.

BMR- Basal Metabolic Rate

BMR tells you how many calories your body need for normal daily functioning in a resting state. We have multiple organs that keep working on their own even when we are not doing any physical activity. For example, our heart pumps blood without we asking him to do, lungs help in breathing, kidney is working continuously to clean blood, Subconscious mind is working, tongue, mouth, stomach, intestines, liver all parts are doing their job. These all activities consume energy. So, there is a minimum energy that every human body spends to carry out these all-basic activities.

Minimum amount of energy that your body need to carry out these basic life sustaining functions is call “Basal Metabolic rate”. It’s calculated by taking your height, weight, age and sex into consideration. It can be manually calculated by Mifflin-St Jeor formula (Most commonly used and accurate formula) as given below:

For Females BMR= (9.99*Weight in Kg) + (6.25*height in cm) - (4.92*age in years)-161
For Males BMR= (9.99*Weight in Kg) + (6.25*height in cm) - (4.92*age in years) + 5

Once you got to know your BMR, you will understand minimum basic calorie requirement of your body to maintain your weight.

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TDEE-Total Daily Energy Expenditure

Now when you do any physical activity including walk, running, cycling, yoga, workout etc, it consumes energy and that calorie spend will be added to your BMR to obtain a daily calorie spend.

Total Daily calorie expenditure (TDEE)= BMR + Physical activity which means if you increase your physical activity your TDEE will also increase. Now to calculate final TDEE we can use simple steps as per your lifestyle.

Sedentary Lightly Active Moderately Active Very Active
Minimal or
no Exercise		 1-3 days active 1-3-5 days active 1-6-7 days in a week
TDEE =
BMR*1.2		 1-TDEE =
BMR*1.4		 1-TDEE = BMR*1.6 TDEE = BMR*1.8
This is estimated number and will only give approx. value

This is how you can plan your weight management journey. Hope its pretty simple and you been able to understand it entirely

It’s a great tool for weight management However counting calories will not always give your exact picture as sometimes your weight also depends on other factors including your sex, age, medical type of physical activity, duration of activity, your metabolism,eating habits, eating time and gut health.

Other Key Information about Nutrition

There are 2 type of nutrients that we get in all kind of food, we consume. They are segregated into Macro Nutrient and Micro Nutrients. Both give energy, vitamins, minerals and essentials nutrients to our body. Macro are Carbs, Proteins and fat, Micro are Vitamins and minerals.

Macro-Nutrients

These are the nutrients that your body need in large amount for proper functioning and mainly responsible for energy intake of your body. These are carbohydrates, Protein and Fat.

Most crucial part is that we get energy from all of them and an accurate balance of these 3 makes a healthy nutritious diet.

As far as calorie count is concerned 4-4-9 explain carbohydrate, protein and fat calorie clearly.

Pls Note: Per gram of Carbohydrate give 4 calories, Protein also gives 4 and Fat gives 9 calories.

Most important macro nutrients that our body need in ample amount is carbohydrate. It is one of the primary sources of energy for us and a good normal diet should comprise of 50-60% of carbohydrates for normal body functioning. Our body break down carbs into glucose and use it as a fuel for performing activities. These are necessary for brain, Muscles and helps in blood sugar regulation.

Carbs are made up of 3 components which are Sugar, Starch and Fiber. Starch and Fiber comes under complex carb and take time to digest whereas sugar falls under simple carb and digested almost immediately.

Nutrition quality of a food depends on the combination of both.

Largely Sugar and its variants comes under Simple Carbs and all cereals, grains ,rice, fruits, nuts and vegetables falls under Complex carbs.

Complex Carbs comprise of starch and fiber, take time to digest hence considered healthy carbs. They help in maintaining long-term health, weight management and protect us from type 2 diabetes also.

Simple Carbs comprise of Sugar and its variants are easily digestible and spike blood sugar levels instantly hence considered as unhealthy carbs.

Pls Note: In carbs anything that take time to digest and go into the blood stream slowly, comes under healthy carb

Proteins are made up of basic building blocks called amino acids that join together to form long chains. Its an essential macro nutrient found in all parts of our body including hair, skin, muscle, bone etc.

Protein help body to build and repair cells and tissues. There are 20 amino acids that body uses to create protein. 9 out of these 20 are such which our body cant synthesize, so they must come from diet.

How much protein do I need

Depending upon once’s weight, Averagely 8 grams per 10 kg is suggested to be the minimum daily requirement. A healthy diet should include 15% to 35% of protein daily.

Sources of Protein

Plant Protein

  • Legumes: Lentils, Beans, soya, pea and peanuts
  • Nuts and Seeds: Almonds, Pistachios, Cashews, Walnut, Pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds
  • Whole grains: Wheat, Quinoa, Rice, oats, millet
  • Others: Vegetable and fruits also contain some level of protein. Corn, broccoli, sprouts, asparagus etc.

Animal Protein

  • Poultry (Chicken, Eggs) and Seafood like fish
  • Dairy Products such as Yogurt, Curd, Milk, Paneer
  • Red Meat such as Mutton and pork

Fats are essential macronutrients and needed by our body as much as protein and carbohydrates. They were considered to be bad for health till 2015 especially linked to increased heart diseases, cancer, diabetes and obesity However some fats like omega 3 fatty acids are even necessitated by body as they cant be generated naturally and need to be consumed through diet. There have been significant health benefits associated with them. Since each gram of fat gives 9 calories its evident that eating too much of fat may lead to weight gain and related illnesses.

There are 2 types of Fats

  1. Saturated: Saturated and Trans-fat which generally considered as bad fats responsible to increase LDL (bad cholesterol)
  2. Unsaturated: Monounsaturated and Polyunsaturated fats considered to be heart healthy and help in reducing LDL and increasing HDL (good cholesterol)

What is Saturated and trans-fat and food they found in?

Saturated and trans fats considered to be potentially harmful for health so its recommended to avoid them. There’s one type of fat that you should avoid: trans fats. They have
no nutritional value and are harmful to your health.
They’re often found in

fried foods, processed snacks, baked goods

n June 2015, the US Food and drug organisation, announced its position that partially hydrogenated oils, the main source of artificial trans-fat in processed foods, aren’t
“generally recognized as safe” to eat. Food manufacturers have 3 years to phase them out.

This process has already begun. The World Health Organization (WHO) is working to eliminate trans fats from the global food supply.

Saturated fat to be consumed in less quantity and it comes from.

  • High fat Dairy food like Ghee, Whole milk, butter, cheese, cream etc
  • Port and Lamb meat
  • Tropical oils like Coconut oil, Palm oil, cocoa butter

What are Monounsaturated and Polyunsaturated fat and food they come from?

Monounsaturated fats are loosely packed. They tend to be liquid at room temperature. Research says that consumption of plant based monosaturated fats help reducing LDL and improve heart health.

Best source of Polysaturated fat are:

  • Best source of Polysaturated fat are:
  • Flax and flax seed oil
  • Soybeans
  • Walnuts
  • Sunflower seeds, chia seeds, hemp seeds
  • sunflower oil, walnut oil, soyabean oil

Fats are essential nutrients and should be a part of healthy diet however choose right type of fat in moderation is the key for balanced diet. Use Healthy Fats such as nuts and seeds, avocado, soyabean, low fat milk and yogurt, whole eggs and avoid unhealthy fats like fried foods, Packaged high fat food, palm oil, chips etc.

Vitamins

Water Soluble Vitamins
Vitamin Sources Functions
Vitamin B1 Whole grains, meat, fish convert nutrients into energy
Vitamin B2 eggs, milk Necessary for energy production, cell function and fat metabolism
Vitamin B3 salmon, leafy greens, beans Drives the production of energy from food
Vitamin B5 Organ meat, mushrooms, tuna, avocado Necessary for fatty acid synthesis
Vitamin B6 Fish, milk, carrots, potatoes Helps your body release sugar from stored carbohydrates for energy and create red blood cells
Vitamin B7 (Biotin) Eggs, almonds, spinach, sweet potatoes Plays a role in the metabolism of fatty acids, amino acids and glucose
Vitamin B9 Beef, liver, black-eyed peas, spinach, asparagus Important for proper cell division
Vitamin B12 Clams, fish, meat Necessary for red blood cell formation and proper nervous system and brain function
Vitamin C Citrus fruits, bell peppers, Brussels sprouts Required for the creation of neurotransmitters and collagen, the main protein in your skin

Fat Soluble Vitamins
Vitamin Sources Functions
Vitamin A Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach) Necessary for proper vision and organ function
Vitamin D Sunlight, fish oil, milk Promotes proper immune function and assists in calcium absorption and bone growth
Vitamin E Sunflower seeds, wheat germ, almonds Assists immune function and acts as an antioxidant that protects cells from damage
Vitamin K Leafy greens, soybeans, pumpkin Required for blood clotting and proper bone development

Minerals

Macro Mineral
Minerals Sources Benefit
Calcium Milk products, leafy greens, broccoli Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction
Phosphorus Salmon, yogurt, turkey Part of bone and cell membrane structure
Magnesium Almonds, cashews, black beans Assists with over 300 enzyme reactions, including regulation of blood pressure
Sodium Salt, processed foods, canned soup Electrolyte that aids fluid balance and maintenance of blood pressure
Chloride Seaweed, salt, celery Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices
Potassium Lentils, acorn squash, bananas Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function
Sulphur Garlic, onions, Brussels sprouts, eggs, mineral water Part of every living tissue and contained in the amino acids methionine and cysteine


Trace Mineral
Minerals Sources Benefit
Iron Oysters, white beans, spinach Helps provide oxygen to muscles and assists in the creation of certain hormones
Manganese Pineapple, pecans, peanuts Assists in carbohydrate, amino acid and cholesterol metabolism
Copper Liver, crabs, cashews Required for connective tissue formation, as well as normal brain and nervous system function
Zinc Oysters, crab, chickpeas Necessary for normal growth, immune function and wound healing
Iodine Seaweed, cod, yogurt Assists in thyroid regulation
Fluoride Fruit juice, water, crab Necessary for the development of bones and teeth
Selenium Brazil nuts, sardines, ham Important for thyroid health, reproduction and defence against oxidative damage

With this we came to an end of sharing all information w.r.t essential nutrients and weight loss science. Please read it carefully for complete understanding, develop healthy food habits as per their health benefits, nutrition value, calorie count etc and plan your diet yourselves. Be a part of FitUR ecosystem and community for ongoing learning and healthy living.

Water Intake

One of the most crucial ingredients of healthy diet is plenty of fluid especially water intake.

Your body weight comprises of 60% water and it’s been used in various body functions. Water helps our body to regulate temperature as it loses water in breathing, sweating and digestion, we need to rehydrate it by drinking water or foods like fruits comprising water. Around 3 liters of water every day is an optimal intakelevel that help in proper hydration, normal body functions, weight loss, skin and organ health and also help to keep our cardiovascular system healthy as blood is 90% of water.

Less amount of water makes blood more concentrated which may lead to less absorption of essential nutrients in our body.

Weight Management is a state of positive and negative Energy Balance.

Weight Loss = TDEE > Calorie Intake
Weight Gain = TDEE < Calorie Intake

TDEE = BMR + TEF + EEPA
(Total Daily Energy Expenditure %) (60%-70%) (10%) (15-30%)


TDEE = BMR (60%-70%) + TEF (10%) + EEPA (15%-30%)
Calorie Intake Basal Metabolic Rate consumes 60-70% energy Thematic Energy of food Energy expenditure in physical activity consumes 15-30% energy
Blood Circulation Digestion 1. Voluntary Exercise
Carbohydrates: 4 calories/gm Respiration Absorption Walking
Protein: 4 calories/gm Body Temperature Balance Storage of nutrients Cycling
Fat: 9 calories/gm Pumping of ions across membrane Work out
Synthesis of various compounds Running
Synthesis of various compounds 2. Involuntary Exercise
Shivering Fidgeting

*Generally, BMR includes TEF

With this we came to an end of sharing all information w.r.t essential nutrients and weight loss science. In nutshell, be informed about your BMI, BMR, calorie intake and offtake along with choosing right combination of macro and micro nutrients and have plenty of water daily leads to healthy life. Eating healthy, doing physical activity, have optimal sleep, stress reduction also plays an important role in improving overall health and well-being. Please read it carefully for complete understanding, develop healthy food habits as per their health benefits, nutrition value, calorie count etc and plan your diet yourselves. Be a part of FitUR ecosystem and community for ongoing learning and healthy living. “FitUR” says “Fit You are”.

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