5 Minutes to Fat Loss

So losing 10 pounds in a month is awesome … but five minutes is even better!  Check out this article on a “day in the life” of my 5 Minute Fat Loss program –

A lot of folks think that fat loss meal planning:

  • Takes time
  • Takes effort
  • Is just plain difficult

So in today’s short article, my goal is to dispel these myths.  Dieting doesn’t have to be hard, and it doesn’t have to take a lot of time!  So take a minute or two, sit back, relax, and imagine this:

You wake up and eat a healthy, balanced breakfast of cottage cheese, an apple, and a few almonds. You have a cup of coffee, fire up, and head out to work.

(The best part about this breakfast? It only took you TWO MINUTES to prepare!

Every other day, by the way, you switch it up with an egg, a corn tortilla, and a few slices of avocado.)

Mid-morning rolls around, and you have a homemade protein bar and a 16 oz. glass of ice water.  You took a few minutes to make up a batch of bars on Sunday night, and now you have a half a dozen of ‘em ready to go for the week.

(BTW, you can find my homemade protein bar recipe in the new 5 Minute Fat Loss program by clicking here.)

Now it’s time for your “five minute lunch”.  This tasty and healthy lunch only took you five minutes to prepare last night.  It’s a salad with spinach leaves, tomatoes, cucumbers, onions, chicken breast, and some olive oil and vinegar dressing.

(Tomorrow for lunch, your plans include a 1/2 turkey sandwich and a piece of fruit.)

Couple of hours roll by … mid-afternoon comes along … PM snack time … ususally low – energy … but a high-protein snack of a hard boiled egg helps you power through!  You also have a cup of green tea for a nice, mild and healthy energy boost.

(You boiled up a half a dozen hard boiled eggs on Sunday night, too – so getting this ready the night before is as easy as grabbing one out of the fridge.)

Now it’s time for dinner … and a tasty dinner of tilapia fillet, zucchini and a five oz. glass of red wine finishes off the day.  Again, a quick, easy, and healthy meal.  (You just as easily could have had any other lean meat and vegetable for dinner, too.)

In conclusion, if lack of time is an obstacle for you when it comes to eating healthy, Ichallenge you to follow the plan outlined here for a week.  And see if you don’t feel better, have more energy, and lose a few pounds in the process!!

Forest Vance, Certified Fitness Nutrition Coach

PS – The day of eating outlined in this article is from my new 5 Minute Fat Loss program.  You can check it out and pick up a copy by clicking here === >> 5 Minute Fat Loss

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Extreme Kettlebell Fat Loss (free preview)

A short while ago I shared an article with you about kettlebells and their effectiveness as a tool for rapid fat loss …

Today, I have a sample kettlebell cardio workout for you to try …. it’s a video preview of my new 21 Fat Burning Kettlebell Workouts program.

Quick warning, though: this workout is supposed to be performed AFTER four weeks on the program … you would have ideally built up a nice base of cardio conditioning before attempting it … in other words, it’s hard :)

Click the link below to check it out now (you’ll need to scroll down the page a bit to see the video):

=== >> Kettlebell-Circuits.com

Thanks, and talk soon –

Forest Vance, Certified Level II Russian Kettlebell Challenge Instructor and Certified Fitness Nutrition Coach

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Prepare Your Meals In Advance – How To

Being prepared is CRITICAL when it comes to losing weight quick – like if you want to lose 10 pounds in a month.  Check out this article from my Fitness Monster blog on how to prepare your meals in advance.

While I started lifting weights as a freshman in high school (over 15 years ago!), it wasn’t until my senior year that I really started getting into the science of how to put together a workout routine, how to eat properly, etc.

So it makes sense that for my high school senior project, I put together a six week workout and diet plan – and tested it on myself :)  It actually worked great (if I recall correctly I ended up putting on 6 or 7 pounds of muscle and adding about 25 pounds to my max bench press).

Putting myself through this regimented plan was the first time I experienced first-hand the power of nutrition and the impact it can have on your workout results.  I made better progress in those six weeks than I had in the previous six months.

Another thing I learned during the project was that in order to closely follow the plan – and to get the best results – planning ahead was CRITICAL.  If I didn’t pack food and bring it with me everywhere I went, there was just no way I would have hit my daily food targets.

This is a big obstacle a lot of folks seem to have with their meal planning.  They have good intentions, bu they fail to plan ahead – and end up making bad choices.  And ultimately don’t get the results they’re looking for.  Today’s post is some compiled research on fat loss meal planning – and it focuses specifically on how to easily prepare meals in advance.

How To Easily Prepare Meals in Advance

From http://naturalbias.com/how-to-prepare-a-week-of-healthy-meals-in-just-an-hour/:

  • Meal preparation is in my opinion the most significant factor in preventing people from following a healthy diet. When it’s time to eat, most people are either too hungry or too tired to invest time and effort into preparing a truly healthy and nutritious meal. With a little planning, however, this is an excuse that you should never be justified in using again.
  • The healthiest meals are those based on whole foods, but for many people, the time it takes to prepare this type of meal is both a problem and an inconvenience. Fortunately, even for the busiest people, meal preparation can be streamlined to the point of it being a minimal time commitment.
  • Think of how easy it is to pack dinner leftovers for the next day’s lunch. When lunchtime arrives, there’s no thought or effort involved. You simply grab the meal you packed, heat it up if appropriate, and eat. It couldn’t be any easier. The key to simplifying the preparation of healthy meals is very similar in concept. In short, you intentionally prepare a bunch meals in advance.

From http://robbwolf.com/2011/01/16/pre-cooking-paleo-diet-food/:

  • Granted this is off of a paleo blog so it’s directed towards that diet, they suggest you purchase your meat in large quantities and then add all of the seasonings you need and grill everything just shy of being done so when it’s reheated the day you eat it, it won’t be rubbery.  Once it’s cooked, portion it into ziplock bags.
  • With veggies, leave them raw and portion them out in the amount you will be eating or make a large salad and keep it in the fridge to eat throughout the week.

From http://www.btbfitness.com/nutrition-and-performance/2010/6/24/meals-for-the-week-paleo-style.html:

  • This is also paleo, but the woman has a lot of advice and a very detailed grocery list and meal plan for the week.

From http://www.canyoustayfordinner.com/2011/07/01/food-i-prepare-ahead-of-time/:

Good idea of how to prepare a salad:

The base is a mix of romaine and baby spinach, with cucumber, red bell pepper, avocado, and carrot. Each morning, I’ll add whatever beans and nuts and meats and cheeses and saucy sauces to the mix, and stuff that salad into my largest Tupperware bowl to tag along with me to work. I’ll feel, at least momentarily, like a creative and inspired individual.

http://www.coreperformance.com/daily/nutrition/prep-once-eat-for-a-week-10-meals-for-50.html – This looks like it has a fairly healthy list of recipes for the week and includes a grocery list and how to prepare the meals.

http://www.bulkfreezercooking.com/ 
– This person provides a lot of recipes in specific categories, like chicken.  Some of them look pretty healthy.

http://lifehacker.com/5329977/the-five+day-freeze-technique-makes-bulk-cooking-easy – Recommends that parents who are unable to set aside the time on the weekend necessary to cook in bulk ahead of time that for one week during the week, you just triple each meal you make and then freeze that so by the end of the week you have a large supply in your freezer.

 

To sum up, planning ahead is a critical – but often neglected – element in your meal planning success.  The resources listed in this article provide some great ideas and solutions to the hassle of planning your meals ahead.

Keep working hard –

Forest Vance, Certified Fitness Nutrition Coach

PS – With the success of my recently released in-person nutrition coaching program, I’m putting together a “home study” course covering the same info, and it’ll be ready for release very soon. If you’re looking for help in the fat loss dieting/meal planning/etc. dept. in any way, you’ll want to at least check it out!  Make sure get on my email newsletter list by dropping your name and best email into the box at the upper right of the page to get first news of when it’s available to the public.

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Kettlebells for Fat Loss and More

Kettlebells are an unbelievable tool for rapid fat loss.  Check out this article from Caroline Radway of the M.I.R.A.C.L.E Success System and S.I.M.P.L.E. Nutrition System on how to use kettlebells to reach your weight loss goals.

Kettlebells tick all the boxes as far as I, as a trainer, am concerned. My clients want great results in minimum time, and they want fun and varied workouts. The kettlebell delivers on all counts.

So, what is it about kettlebells that make them the best choice for fat loss?

1. Maximum Results, Minimum Time

You hit every muscle in the body in most of the kettlebell moves – string a few targetted exercises together in a circuit (or even in one super exercise) you leave no muscle un-worked. This is they key when it comes to maximum fat loss – working as much of the body as you can. The bodybuilding style of hitting one muscle at a time is very outdated when it comes to fat loss in less time – of course bodybuilders have very little fat and plenty of muscle, but it takes hours of painstaking work to get there.

Kettlebells deliver double the results in half the time – a no-brainer in our busy world.

2. Kettlebell Training Boosts the Metabolism – So You Burn Fat All Day Long!

Muscle uses up more calories at rest than the equivalent weight of fat, and also takes up less space. So if you are composed of more muscle and less fat, you take up less space and can eat more calories just to maintain your weight! A double whammy, that is the result of the fact that muscle is more metabolically active. Kettlebells enable you to create long, lean muscles that are burning more calories while you do nothing than all that extra fat. Kettlebells make your body a fat burning furnace!

Added to the long term effect of having more muscle in relation to fat, is the fact that you actually burn more calories all day after a kettlebell session. When you burn 300 calories on a cross trainer or treadmill, you get off and go back to normal. With intense kettlebell training, you not only burn more in a session, but you also continue burning calories for 24 – 48 hours (known as post-exercise oxygen consumption, EPOC).

3. Kettlebells Make Your Life Easier!

Increasing the strength and tone of your muscles means you will not only look incredible, but you will function better too. Whether you are carrying shopping or children, or playing your favourite sport, being strong means you can perform better in every area of your life. If you are used to throwing around a heavy weight in your training sessions, a bag of shopping seems easy in comparison. You also get cardiovascular conditioning, so previously hard activities, like running up the stairs, will also seem easy. You can get more done in your day when you are fitter.

Kettlebells are superior to traditional weight training as you perform movements that mimic the challenges of daily life, and the uneven stresses that are imposed on the body. In addition, the kettlebell is held differently, and has an offset centre of gravity, meaning your small, stabilising muscles have to work harder to support the weight. This adds a core challenge to every exercise (for great abs and a strong back) as well as preventing injury by strengthening all your muscles, including the stabilising muscles.

In terms of fat loss, this is an added bonus – if you are laid off exercise because you are injured you are likely to get fat again and lose all the results of your hard work! Training yourself to be strong and injury-free means you can keep yourself in tip-top shape all the time.

Caroline Radway is a certified Personal Trainer who wants you to get the fitness and fat loss results that you deserve. She has developed her M.I.R.A.C.L.E Success System and S.I.M.P.L.E. Nutrition System that are proven to get results, fast!
Find out more by joining the free member site for resources and ongoing advice => http://carolineradway.ning.com.

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30 Day Rapid Fat Loss Challenge Success Checklist

We did a 30 Day Rapid Fat Loss Challenge at my Sacramento, CA personal training studio last month … this post is about the five “pillars of success” our successful challengers followed to get amazing fat loss results. Enjoy!

– Forest

Eric Z lost 17 lbs. in 30 days!

Our recent 30 Day Rapid Fat Loss Challenge was a huge success … the average challenger ended up losing:

  • 6.5 pounds
  • 5.2 total inches
  • 2.3% body fat

In just 30 days!!

Eric Z (pictured above) was our individual winner.  He lost a total of 17 Pounds, 3.2% Body Fat and 7.5 Inches!  Our second and third place winners on the individual side both lost over 10 lbs. as well …

So … I thought you might like to know … exactly what did these folks did to lose fat so quickly?  Well, over the last couple of weeks, I’ve talked personally with almost all of the challengers … I took careful notes … ‘reverse engineered’ their best practices … and put together a rapid fat loss checklist!

These checklist items might seem simple – and they are – but odds are if you’re not losing one to two pounds of body fat consistently each and every week, you’re not doing them!  So, without further ado, your rapid fat loss checklist:

Rapid loss checklist – your five keys to success

1. Exercise most, if not all days of the week

Working out more frequently = more total calories expended = faster fat loss. Mind boggling 🙂

Folks who lost the most fat during the challenge exercised five to seven days per week.

2. Follow a goal-specific, properly designed workout plan

Getting some exercise is almost always better than none. HOWEVER, a goal-specific, properly designed workout program can get you FAR better results than the “just-showing-up-and-doing-what-you-feel-like-for-the-day” approach (I’ll give you more exact details about the program we used for the Challenge shortly).

3. Consume fewer calories than you expend

We provided a meal plan for the 30 Day Challenge … following it to a “T”, got folks into a roughly 1000 calorie deficit per day … and those that were consistent with the plan, lost weight fast!

Taking in less calories than you expend is the most important part of the fat loss equation – end of story.  To know exactly what your caloric needs are, though, you need to make sure that you …

4. Log your food

It might be a pain … it might be time consuming … you might just not want to do it … but it works.  In a recent study by the Kaiser Permanente Center for Health Research, participants who kept food journals lost almost double the weight of their nonjournaling counterparts!

Also, if you’re consistently logging your food, you’ll know without a doubt what’s working and what’s not … which allows you to test and tweak as needed to reach your final fat loss goals.

5. Be consistent

If you’re consistent with getting exercise every day … if you’re consistent with following a well-designed workout plan … if you’re consistent with eating less calories than you expend and logging your food … you’re going to see fat loss results!  Again, mind-boggling I know :), but oh-so-true.

Here’s the thing – most people never get more than a week or two of consistent compliance with a workout and diet plan.  What I’ve discussed in this article may seem basic – but it’s the basic stuff that’s effective.  If you’re not losing one to two pounds of fat every week, implement the five factors discussed in this article – starting now – and you will get the fat loss results you’re looking for.

’till next time –

Forest

PS – Want to see the exact meal plan and workout we used in the Rapid Fat Loss Challenge? Click here

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Lose 10 Pounds 4 Weeks – Sample Meal Plan

Lose 10 Pounds 4 Weeks

We recently completed a 30 day rapid fat loss challenge at my Sacramento, CA functional training gym.  It went great – in fact, 30% of the folks who participated lost 10 pounds or more!

How’d they do it?  They worked out hard six days per week.  And more importantly – as you well know when it comes to rapid weight loss – they followed a strict meal plan.

For your benefit, I thought I’d post up the basic plan my rapid fat loss challengers followed – it’s an easy way to lose 10 pounds in 4 weeks!  I hope it helps you meet your ultimate fat loss goals quicker and easier:

*********************

Lose 10 pounds in 4 weeks with …

The FVT Express Meal Builder

First, pick one protein:

•chicken breast (3 oz)
•turkey breast (3 oz)
•salmon (3 oz)
•canned tuna (3 oz)
•beef (3 oz)
•ham (3 oz)
•whole egg (1)
•cottage cheese (½ cup)
•plain yogurt (½ cup)
•protein powder (1 serving)
•protein bar (1)

Then, pick one carbohydrate:

•apple (1)
•orange (1)
•banana (1/2)
•strawberries (1 cup)
•blueberries (½ cup)
•tomato (1 cup)
•spinach (2 cups)
•zuchinni (1 cup)
•green beans (1 cup)
•broccoli (1 cup)
•oatmeal (2/3 cup)
•corn tortillas (2, 6 in)
•flour tortillas (1, 6 in)
•brown rice (6 tbsp)
•black beans (½ cup)
•whole grain bread (1 slice)

Finish with a ‘dash’ of healthy fat:

•peanut butter (1 tsp)
•almonds (~ 6)
•olive oil (2/3 tsp)
•avocado (2 tbsp)
•macadamia nuts (~ 2)

Breakfast – 1/2 cup cottage cheese, 1 apple, ~ 6 almonds
Lunch – spinach salad w/ tomato, black beans, etc., 3 oz chicken breast, 1 tbsp olive oil + vinegar dressing
Dinner – 3 oz salmon, 2 cups broccoli, (cooked in) 2/3 tsp olive oil
Snacks – fruit, nuts, plain yogurt, hard boiled egg, cottage cheese, protein shake, protein bar

Additional notes: Drink ½ body weight in oz. of water/day, follow the ’90% rule.

*********************

If you’re looking to lose 10 pounds in 4 weeks time, this simple diet plan is a great way to get started.  Thanks for reading and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach

PS – If you liked this post, make sure to sign up for my email newsletter – just drop your name and best email into the box at the upper right hand corner of the page to do so now!

 

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Lose 10 Pounds Healthy From Your Home

Nutrition is crucial to losing weight, no matter how long you workout a day, if you don’t fix your diet you will never see the results that you want.  The following article provides advice on exactly what type of food you should be consuming to maintain a healthier diet and what needs to be entirely eliminated.

How to Lose Pounds by Just Eating Healthy

By John Styrose

Figuring out how to lose pounds may seem like a simple idea. All you have to try to remember to do is keep count of the calories, right? The more calories you burn than you consume, then you should have no problem losing weight.

This might sound easy, but in reality it’s a lot more complicated than that. The truth is that not all foods are created equal. Some foods are more nutritious than others and are just as vital as calories are when it comes to losing weight

There are those foods that leave you feeling hungry, and those that leave you feeling full and satisfied. Understanding how to lose pounds through eating a clean diet will involve foods that leave you full without packing extra pounds.

Here are some ideas for how to lose pounds through eating healthier:

-Never skip breakfast: Eating breakfast will crank start your metabolism. Skipping it will mean a slower metabolism throughout the day which mean less burning of fat.

-Eat Less Fat: By cutting down on the fatty foods, you can consume the same amount of food with much less calories. Instead of eating whole cheese, eat fat free cheese. Instead of eating red meat, choose lean chicken.

-Eliminate excess sugars: You need carbohydrates to function properly, but not all carbs are created equal. Try to consume more complex, low glycemic carbs like sweet potatoe, brown rice, and whole wheat breads that leave you feeling full for a long period of time. You have to stay away from the simple carbs and high glycemic carbs like your white breads and white rice that raises your blood sugar and make you crash and more hungry.

-Eat more vegetables: Vegatables are full of fiber and other essential vitamins and minerals. They are extremely helpful with weight loss since they contain relatively low calories, even when served in generous portions.

-Don’t leave out the fiber: Foods like whole grain breads, fruits, cereals, and vegetables should form the majority of your diet. Foods like these that are high in fiber will keep you full longer, causing you to eat less calories throughout the day.

If you consume a lot of unhealthy foods, switching to a healthful diet possibly will lead to weight loss, even lacking an exercise plan. However, don’t forget that working out is of great consequence to your health and will rush the progress of your weight loss. As you continue to lose weight, you may discover that you arrive at a plateau. Altering your exercise can help you overcome this.

The key thing to keep in mind to figuring out how to lose pounds is choosing foods that keep you full and nourish you without providing an excessive amount of calories. There are no short cuts around this. Your weight loss will happen slow and at a steady pace and in no way immediately since that is not natural.

Learning how to lose pounds isn’t always easy. Find out what your personal trainers have kept from you, that would make learning how to lose pounds [http://getslimindays.com] a breeze.

Article Source: http://EzineArticles.com/?expert=John_Styrose
http://EzineArticles.com/?How-to-Lose-Pounds-by-Just-Eating-Healthy&id=2666433

 

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Stress Free Tips to Lose 10 Pounds

Everybody struggles with weight loss and keeping it off.  The following interview with Sara Wells, nutrition editor of Fitness Magazine provides helpful tips and tweaks that you can make to your diet in order to lose weight.  Dieting temporarily may help you lose weight and see a change in your appearance, but it’s making a lifestyle change that will allow you to keep it off permanently.

Video Recap

  • You need to make lifestyle changes to lose the weight and keep it off.
  • Get 25% of your daily calories from protein.  It will keep you from snacking and overeating.  You can eat chicken, fish, lean beef, low fat dairy, beans, and nuts.
  • Scale back on the high calorie items you are consuming.  For example, instead of a caramel macchiato, have coffee with skim milk.
  • Eating fiber prevents you from overeating.
  • When eating out, try to leave 3 generous bites on your plate to minimize portions.
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The Easiest Way to Lose 10 Pounds This Month

Have you altered your lifestyle, but are still having a difficult time mentally committing to your new diet and staying on track?  A large component of losing weight is your mental strength to continue on a healthy path and fully dedicate yourself to your diet.  This author provides three tips to help you lose 10 pounds and stay on track.

How to Lose 10 Pounds This Month – 3 Tips to Help You Get Started Right Now

Author: Sean Banks

You have a goal in mind and you want to lose weight this month, preferably 10 pounds if possible. Many people will start off with a goal like this, get discouraged within a few days, and go right back to their old ways. If you want to get to the point where you are really going to lose those 10 pounds this month, then this article will help you to get started right now.

Before I get into the three tips to help you lose 10 pounds this month, you have to be willing to accept the fact that you are going to have to put in some effort into achieving your weight loss goals. After all, the idea that there is some magic pill that will help you lose weight quickly is one of the things that keeps most people from actually seeing real results.

Here are 3 tips on how to lose 10 pounds this month that you can use right now:

1. Eliminate all of the “garbage” food from your kitchen.

As long as you keep those bags of chips and those packages of Oreo’s around, the temptation is going to be there to let yourself indulge and end up moving AWAY from your weight loss goals. This is something that you MUST do if you want to have the highest odds of losing ten pounds this month.

2. Make a committed pact with yourself that you WILL maintain self control.

It’s easy to get side tracked and allow yourself a slip up here and there, but the more that you allow this to happen, the more likely it is that you will end up giving up on your weight loss altogether. Self control is very important when you want to lose weight quickly and healthily, and you have to make a committed decision to maintaining self control.

3. You need to have a system to lose weight, one that is proven to be effective.

If you don’t systemize your goal of losing weight this month, then it probably will not happen, and even if it does, it will end up being a lot harder than it has to be. The good thing is, there are some legitimate systems to lose weight that can help you to achieve just about any weight loss goal that you might have. And when you have the confidence that goes along with a winning diet plan, you can achieve your weight loss as soon as possible.

Article Source: http://www.articlesbase.com/weight-loss-articles/how-to-lose-10-pounds-this-month-3-tips-to-help-you-get-started-right-now-3222867.html

About the Author

Want to learn how to lose weight quickly starting right now?

Go to: http://www.health-and-fitness-reviews.org and discover the simple secrets to getting in shape and breaking out the body you’ve always wanted!

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Calorie Intake to Lose 10 Pounds. Here’s How.

Calories.  If you are trying to lose weight, you have probably (hopefully) become very well acquainted with these.  Calories play a major role in weight loss and although consuming nutritious food is important, if you are eating too much of it then you probably aren’t seeing results.  The following article will help you to determine how many calories you should be consuming in order to lose weight in a healthy manner.

Recommended Calorie Intake – Exactly How to Determine Your Daily Calorie Intake to Lose Weight

By Amy L Swanson

The goal of everyone that wants to lose weight should be to lose fat in the healthiest way possible while at the same time retaining as much lean muscle as possible. It is important to work with your body to promote healthy weight loss and to do this we need to determine the recommended calorie intake for your particular body.

Calorie intake is usually recommended as a static number by many resources and generally it is a reduction of 500 to 1000 calories a day from the calories needed to maintain your current weight. In general, this is a good place to start; however, the problem with using a static number is not everyone requires the same amount of calories to maintain their weight.

For example a person who requires 1800 calories a day to maintain their weight would be reducing their calorie intake by 27%, while a person that requires 2500 calories a day to maintain their weight would only be reducing by 20%. So it only seems logical that to find your recommended calorie intake, you should use a percentage of the calories required to maintain your weight.

Ideally you want to reduce the amount of calories required to maintain your current weight by 15%-20%. Now that you know the percentage, I know what you are thinking “OK…OK…but 15%-20% of WHAT!” Now we have to determine how many calories your body needs to maintain your current weight.

While many resources will tell you to just multiply your body weight by a set number to determine a caloric maintenance figure. As a rule, it is not the optimal way to determine the number for YOUR body. Personally I have found the Harris Benedict Formula to be very reliable when determining the number of calories needed to maintain your weight.

Below are the steps required to determine the recommended calorie intake for your body using the Harris Benedict Formula:

  • First, determine your Basal metabolic Rate (BMR).
  • Next, find your caloric maintenance level by multiplying your BMR by the activity level multiplier.
  • Third, reduce that number by 15%-20% to find your recommended calorie intake.

This may sound complicated, but it really is just a matter of plugging your numbers into a formula.

Find your Basal Metabolic Rate (BMR)

1 pound = 0.454 kilograms and 1 inch = 2.54 centimeters

Using the formula from above…

For Men:

66 + (13.7 x body-weight in kg) + (5 x height in cm) – (6.8 x age in years) = BMR

For Women:

655 + (9.6 x body-weight in kg) + (1.8 x height in cm) – (4.7 x age in years) = BMR

Now take your BMR and multiplier by the appropriate Activity Multiplier

  • Sedentary = BMR x 1.2 (little to no exercise)
  • Lightly Active = BMR x 1.375 (light exercise: 1-3 days a week)
  • Moderately Active = BMR x 1.55 (moderate exercise: 3-5 days a week)
  • Very Active = BMR x 1.725 (intense exercise: 6-7 days a week)
  • Extremely Active = BMR x 1.9 (intense daily exercise and a strenuous physical job)

Now, reduce this number by 15%-20% and you will have the recommended calorie intake for your body.

Here is an example:

Jennifer weighs 155 pounds, she is 38 years old, she is 5’3″ tall, and she is Moderately Active. to find her BMR we will plug her numbers into the formula. First we convert from pounds to kilograms and from inches to centimeters.

155 pounds x 0.454 = 70.4 kg and 5’3″ = 63 inches = 63 x 2.54 = 160.02 cm

655 + (675.84) + (288.04) – (178.6) = 1,440

BMR x Activity Level = 1440 x 1.55 = 2,232 So Jennifer’s caloric maintenance number is 2,232 calories a day.

For healthy weight loss, Jenifer’s recommended calorie intake would be 1,786 calories a day (2,232 – 20% = 1,786)

Know that you know how to determine the recommended calorie intake for safe and optimal weight loss, you have one more tool at your disposal to improve your chances of success at losing weight.
Amy Swanson is your average mother and wife who hit a point in her life when she found it difficult to lose a few extra pounds and get her body back.

Take control of your life and Act Today! Get the body you had back, or get the body you always dreamed of having. Think You Can’t Lose Weight? I challenge you to visit my site and let me show you how I was able to lose 20 pounds in just under a month!

Article Source: http://EzineArticles.com/?expert=Amy_L_Swanson
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