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The Highest Recommended Diet for a Sedentary Lifestyle

Following the right diet can make the difference between living a sedentary lifestyle and suffering from a sedentary lifestyle. There are many reasons for inactivity, and some find it extremely difficult to begin even the simplest workout program. A sedentary lifestyle is a contributing factor to obesity, and this reason alone makes diet a key health factor worth considering. With very little effort, you can make small but significant tweaks to your diet, starting with caloric intake, that can have a big effect on your overall health.

  1. Basal Metabolic Rate

    • You can determine your minimum caloric intake by calculating basal metabolic rate (BMR). Your basal metabolic rate is the rate at which your body uses energy, or calories, to perform the most basic human functions such as breathing and processing the most basic mental and physical tasks. You can calculate your BMR by using the following calculations:

      1. For Males --- BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in centimeters ) - ( 6.8 x age in years )

      2. For Females --- BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in centimeters ) - ( 4.7 x age in years )

      This calculation will give you the number of calories you must take in every day to survive.

    Harris Benedict Equation

    • The Harris Benedict Equation will help you determine the maximum number of calories you can take in to maintain your current body weight. For a sedentary person, you simply multiply your BMR by 1.2 to determine your maintenance intake. This is the goal you should set in order to maintain your weight if you are not engaging in extra physical activity. Though these calculations can be useful, they are not foolproof as every body is different.

    The Easy Way Out

    • If you are completely committed to the sedentary lifestyle and have no intentions of increasing your physical activity, you can use this simple calculation to determine the maximum number of calories you should be eating. Multiply your current body weight in pounds by 10. This will give you an estimate of your maximum caloric needs to maintain your current body weight. But reader beware, do not fool yourself. Without keeping an accurate log of calories consumed, you have no idea how many calories you are taking in on a daily basis. For one week, keep a log of the foods you are currently eating and compare the totals with your BMR. You might be shocked at the result.

    A Healthier Alternative

    • If you are a sedentary person, being aware of your caloric intake and sticking to it is healthier than doing nothing to keep your weight in check. However, physical activity is very important to your overall health including your mental, physical and emotional health. Always look for an outside activity that is above and beyond anything you do on a regular basis (even if you do something physical daily, like gardening) to further stimulate your body and keep your health in check. Also, be wary of the foods you consume. If you are sticking to your goal number by eating fattening, fried foods, you are way off base. Be sure you are consuming lean meats and plenty of fruits and vegetables.

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