2 ways healthy daily calorie intake for weight loss

 2 ways healthy daily calorie intake for weight loss

1. Math count to calculate calories you will need for your ideal body weight.
Before that we calculate first how many calories you would necessity per day just to manage your weight. To tell you approximately how many calories you burn per day at rest.. your current weight and multiply by an average metabolic factor of 11 for women and 12 for men. For example, a 158 lb. woman could theoretically eat: 158 x 11 = 1,738 calories per day to maintain that 158 lb. weight. Note that any calories that disappear through sport get added to the calorie needed, If 158 lb. woman who burned 300 calories per day with her sport could be eat 1,738 calories + 300 calories burned for sport =2,038 calories per day.
And to lose your weight, take the weight you’d like to be, for example our 158 lb if your desired weight is 140, than multiply by the metabolic factor, 140 x 11 and this would give you a weight loss calorie intake of 1,540 per day. You will require to manage the weight loss once you have reached your target.
This is to look at how many weight you would like to lose, on average, per week and calculate how many calories to cut out of your diet to achieve that target. One pound = 3500 calories. To calculate how many calories to cut out of your calorie needed per day, divide 3500 by 7 days = 500 calories less each day to lose a pound per week. you could also burning 500 more calories with sport.
N0te: Daily calorie intake below 1200 calories should be under medical supervision…
2. Calorie guidelines to maintain weight based on median height and weight
This calorie guidelines to manage weight based on median height and weight a body mass index of 21.5 for females and 22.5 for males, as well as activity level.
To gain weight = add 500 calories per day for each pound you want to gain per week.
To lose weight 1 pound a week = reduce total calories in the chart by 500 a day by eating less and become more physically active.

calorie intake for weight loss

Read more: 
Essential Nutrients and Their Functions for your body health 
Detox diets for weight loss.
Detox diet recipes for weight loss
Healthy dieting tips to lose weight

Best Travel tips to have the best trip ever

Best Travel tips to have the best trip ever

 

• Choosing a travel destination is as unique as the traveler.
• Choose health insurance plan traveling abroad
• Choose The Perfect Backpack For Traveling

Choosing a travel destination is as unique as the traveler:

Even traveling to the same location is a different experience for each person. Planning your travel wisely is one of the best ways to ensure that your destination suits your interest and budget.

Choose health insurance plan traveling abroad :

Many United States citizens don’t realize that they might not be covered by their health insurance when they travel abroad. Many private companies, as well as Medicare and Medicaid programs, do not cover emergency treatment outside of the country; should an emergency occur, you and your family could incur medical bills that you need to pay for out of your own pocket. There are many companies that offer short-term medical coverage for travelers.

If you are a senior citizen, look for companies that offer traveler’s medical insurance plans as part of your Medicare supplement plans. The American Association of Retired Persons can be a great place to start to look for information.

You might need to buy different types of supplemental medical coverage if you are traveling to areas where the U.S. Department of State has issued warnings. Always check the U.S. Department of State website before you travel.

Choose The Perfect Backpack For Traveling :

Picking the right backpack is an important part of any trip. Too big, and have too much extra weight. Too small, and you will never fit anything in. Pick the wrong material, and when it rains, your stuff will be soaked. There are so many options out there that it can be very confusing. read more?..

Top things to know about choosing a insurance plan

Top things to know about choosing a insurance plan

Just because it is the most expensive plan doesn’t mean it is the right one for you. Not everyone needs a “Cadillac plan,” Harte says. Less than 10% of the population is admitted to the hospital every year.

Look at what you spent last year. If you notice you didn’t go to the doctor very much, or didn’t get a lot of prescriptions, and you have some savings, pick the plan with the less expensive premiums. The deductibles will likely be higher, but even if you have to visit your primary care physician once or twice, it’ll probably still be cheaper. Plus, with Obamacare, all plans that are not grandfathered in will cover preventive health services, whether you meet your deductible or not.

Each insurance brand may offer one or more of these four common types of plans:

 

• Health maintenance organizations (HMOs)
• Preferred provider organizations (PPOs)
• Point-of-service (POS) plans
• High-deductible health plans (HDHPs) linked to health savings accounts (HSAs)

Here are 6 things to consider before choosing a health insurance plan:

• The category you choose affects how much your premium costs each month and what portion of the bill you pay for things like hospital visits or prescription medications. It also affects your total out-of-pocket costs.
• Plans in all categories offer the same set of 10 essential health benefits and the categories do not reflect the quality of care the plans provide.
• When choosing your health insurance plan, keep this general rule of thumb in mind: the lower the premium, the higher the out-of-pocket costs when you need care; the higher the premium, the lower the out-of-pocket costs when you need care.
• Think about the health care needs of your household when considering which Marketplace insurance plan to buy. Are you likely to need a lot of care? Or a little?
• If you can’t afford health insurance, you may be able to get lower costs on your monthly premium. You may qualify for lower out-of-pocket costs for copayments, coinsurance, and deductibles.
• Other options like Medicaid or the Children’s Health Insurance Program (CHIP) may be available to you. The Marketplace also offers catastrophic plans to people under 30 years old and to some people with very low incomes.

HMO delivers health services through a network

HMO delivers health services through a network

 

Take a minute to learn how these plans differ. Being familiar with the plan types can help you pick one to fit your budget and meet your health care needs. To learn the specifics about a brand’s particular health plan, look at its summary of benefits.
Health Maintenance Organization (HMO)

An HMO delivers health services through a network. With an HMO, you may have:

• The least freedom to choose your health care providers
• Predictable out-of-pocket costs
• The least amount of paperwork compared to other plans.
• More preventive care in your benefits package
• A primary care physician to manage your care and refer you to specialists when you need one so the care is covered by the health plan

What doctors you can see. Any in your HMO’s network. If you see a doctor who’s not in the network, you’ll have to pay the bill yourself — unless it’s a true emergency.

What you pay.

• Premium
• No deductible
• Copays for each type of care

Paperwork involved. No claim forms. You won’t get bills for care that is covered.

Read more:

•  Choosing a insurance plan
• Preferred provider organizations (PPOs)
• Point-of-service (POS) plans
• High-deductible health plans (HDHPs) linked to health savings accounts (HSAs)

 

Preferred Provider Organization PPO

Preferred Provider Organization PPO

With a PPO, you may have:

• A moderate amount of freedom to choose your health care providers — more than an HMO
• Higher out-of-pocket costs than an HMO
• More paperwork than other plans if you see out-of-network providers
• The ability to manage your own health care

What doctors you can see. Any in the PPO’s network. You can see out-of-network doctors, but you’ll pay more.

 

What you pay.

• Premium — Your monthly payments are based on the negotiated rates PPOs have with their network providers.
• Deductible — Some PPOs may have a deductible. You may have to pay a higher deductible if you see an out-of-network doctor.
• Copay or coinsurance — A copay is a flat fee, such as $15, you pay when you get care. Coinsurance is when you pay a percent of the charges for care, such as 30%.
• Other costs — If your doctor charges more than others in the area do, you may have to pay the balance after your insurance pays its share.
• Paperwork involved. There’s little to no paperwork with a PPO if you see an in-network doctor. If you use an out-of-network provider, you’ll have to pay the provider. Then you have to file a claim to get the PPO plan to pay you back.

Read more:

• Choosing a insurance plan
• Health maintenance organizations (HMOs)
• Point-of-service (POS) plans
• High-deductible health plans (HDHPs) linked to health savings accounts (HSAs)

Point-of-Service Plan POS

Point-of-Service Plan POS

A POS plan blends features of an HMO with a PPO. With POS plan, you may have:

• More freedom to choose your health care providers than you would in an HMO
• Out-of-pocket costs you can control
• A moderate amount of paperwork if you see out-of-network providers
• A primary care physician who coordinates your care when you use network providers

 

What doctors you can see. In-network providers your primary care physician refers you to. You can see out-of-network doctors, but you’ll pay more.

What you pay.

• Premium -- With a POS plan, the premium generally stays low because the deductible is high.
• Deductible – You pay a higher deductible if you see an out-of-network provider.
• Copays or coinsurance — Your coinsurance is higher, such as 30%, if you see an out-of-network provider.

Paperwork involved. If you go out-of-network, you have to pay your medical bill. Then you submit a claim to your POS plan to pay you back.

Read More:

•  Choosing a insurance plan
• Health maintenance organizations (HMOs)
• Preferred provider organizations (PPOs)
• High-deductible health plans (HDHPs) linked to health savings accounts (HSAs)

 

High-Deductible Health Plan With Health Savings Account

High-Deductible Health Plan With Health Savings Account

 

You may be able to pay less for your insurance with a high-deductible health plan. With an HDHP, you may have:

• One of these types of health plans: HMO, PPO, or POS
• Higher out-of-pocket costs than many types of plans, but if you reach the maximum out-of-pocket amount, the plan pays 100% of your care
• A health savings account (HSA) to help pay for your care because the money you put in savings is not taxed
• A moderate amount of paperwork
• To manage your own health care or use a primary care provider, depending on the plan

W hat doctors you can see . This varies depending on the type of plan — HMO, POS, or PPO

What you pay.

• Premium: The premium is the lowest for a HDHP compared to other plans.
• Deductible: The deductible is high — sometimes more than $3,000 a year for one adult and $6,000 a year for a family. With an HDHP, though, your preventive care is free even if you haven’t met the deductible.
• Copays or coinsurance: The kind of health plan you have — HMO, POS, or PPO — determines which one you pay.

With an HDHP, your out-of-pocket spending is capped. For instance, if you have insurance only for yourself, the most you have to spend in a year is about $6,250. If your insurance plan is for your family, the most you have to pay in a year is about $12,500. The totals include your deductible. If you reach this amount, the HDHP pays 100% of your care.

Paperwork involved. The amount of paperwork varies, depending on whether you get care from a PPO, HMO, or POS plan. Keep all your receipts so you know when you’ve met your deductible.

Read more:

• Choosing a insurance plan
• Health maintenance organizations (HMOs)
• Preferred provider organizations (PPOs)
• Point-of-service (POS) plans
• health savings accounts (HSAs)

Health Savings Accounts Help You Save Money

Health Savings Accounts Help You Save Money\

 If you have a high-deductible health plan (HDHP), you might also want to have a health savings account (HSA). This is an investment account that grows tax-free over the years. You put money in the account before you have to pay any taxes on it, so you save money. You don’t pay a tax when you spend it either, as long as you spend it on qualified health expenses — health care or products on an IRS-approved list.
HSAs must be paired with an HDHP, which means you must pay a large amount of your health care costs before your insurance pays anything.

What You Can Use the Savings For

You can use the money deposited in a health savings account for:

• Co-pays
• Deductibles
• Hospital costs
• Prescription drugs

You can also put aside money for dental work or vision care expenses.

Some plans allow you to use it for over-the-counter medicines if your doctor writes a prescription for them.

Requirements: You can only get an HSA if you’re enrolled in an HDHP. The plan must have at least a deductible of $1,250 a year for one person and $2,500 for a family.

Amount you can save a year: In 2013, you can put up to $3,250 if you’re single in your HSA. If you have insurance for your family, you can put in up to $6,450 for a family. If you’re over 55, you can put in $1,000 more. Your employer can contribute to an HSA account for you. However, your combined contributions can’t exceed the maximum amount allowed in a given year.

Benefits: You don’t have to spend the money you deposit into an HSA the same year it was deposited. It carries over from year to year, and the money grows tax-free.

Like a 401K account, you can take your HSA with you if you change jobs.

You can have an HSA and a dependent care flexible spending account (FSA). But you can’t put money in an HSA if you use your FSA account to pay for medical expenses.

Warnings: You need to report your HSA on your federal tax return. However, you can claim the money you’ve deposited into the account as a tax deduction and subtract it from your gross income. If you use it for anything except medical expenses, you will have to pay tax on it plus a 20% penalty.

Read more:

• Choosing a insurance plan
• Health maintenance organizations (HMOs)
• Preferred provider organizations (PPOs)
• Point-of-service (POS) plans
• High-deductible health plans (HDHPs)

 

Choose The Perfect Backpack For Traveling

Choose The Perfect Backpack For Traveling

 

Picking the right backpack is an important part of any trip. Too big, and have too much extra weight. Too small, and you will never fit anything in. Pick the wrong material, and when it rains, your stuff will be soaked. There are so many options out there that it can be very confusing.

As someone who has backpacked numerous countries, I often have people ask me what to look for in a backpack. The pack you choose will have a big impact on the comfort and success of your trip. To help you make the right choice, use this guide on how to choose the perfect backpack for traveling.

I spent a good hour picking out my first pack, and that was also after hours of online research and that research has paid off. My backpack has lasted me 8 years so far and is still looks and works just as good as it did the day I bought it. I have no plans to switch anytime soon.

Choose The Perfect Backpack For Traveling :

• The right pack should complement your torso length and sit snugly on your hips. Instead of measuring the length of your entire body, focus on the area from your shoulders to your hipbones. Likewise, you’ll need to choose the appropriate capacity of the bag. While REI suggests choosing a pack that’s 80 liters or more for an extended trip, I don’t think this is necessary unless you’ll be hiking and camping for two weeks or longer.
• If your backpack is uncomfortable, you’ll have a difficult time enjoying yourself. I’d recommend going to a passionate outfitter, like REI, where knowledgeable staff can help you choose the perfect pack. It’s a good idea before purchasing to walk around with rocks in the backpack to test it out. And, if the more expensive pack feels more comfortable, buy it.
• Top loading can be a hassle. Every time you need to get something that’s not on the top of the bag, you’ll need to unload your belongings until you find it. However, the inside usually features a waterproof liner, which isn’t usually the case with panel loading bags. Likewise, panel loading tends to add weight to the pack, and the zippers are more likely to break off. If you can’t make a decision, one good backpack to consider is the REI Mars Pack, which offers top loading and a zippered front panel opening, giving you the best of both worlds.
• The padded hip belt helps to distribute the weight in your pack more evenly, while also giving you more support. Likewise, padded shoulder straps allow for less pressure on your shoulders and lower back.
• Having a backpack with numerous compartments can help you keep related items together within easy reach. For example, I use a Gelert Wilderness 55, which allows me to separate my toiletries, tank tops, undergarments, socks, medications and thin shirts in the bag’s extra pouches. Because of this, I never have to unload my backpack to get to these items.
• Make sure the backpack you choose has a contoured back. Not only is this more comfortable, as it fits with your natural arch, it also creates a space to allow for air to flow through.
• There are two types of frames when it comes to backpacks, an internal frame and an external frame. In my opinion, internal frames are a lot more logical. Not only do they help to effectively place your weight on your hips, they tend to have a slimmer shape for easier maneuverability.
• Each backpack is unique in its own way due to the extra features you’ll be able to get. Some of these include secret compartments, camel backs, compression straps, adjustable torsos, sleeping bag storage, bite valve shut-off switches and much more. Think about what exactly you want your backpack to be capable of doing – for example, keeping you really organized or keeping your luggage dry – and then go from there.

Best Travel tips to have the best trip ever