Knowing the number of calories your body burns in a day is the first step to identifying how to adjust your exercise and diet habits so you burn fat and lose weight. You probably hear about people having different metabolism rates all the time and everyone knows someone who can eat all they want of anything they want and never seem to put on a pound. In spite of this, the truth is the typical amount of calories someone will burn through the course of a day spent in a rested state is fairly constant and easily determined.
This article is going to help you find out how many calories you would burn in one day if you maintained a fully rested state throughout the day. Once you have this information you can calculate the necessary caloric deficit you will need to create to lose two pounds in one week. Then all you need to do is keep track of your calories and make sure to incorporate exercise into your weekly routine to ensure you reach your arget daily caloric deficit. Once you have this down, you will be well on your way to sustainable weight loss.
Introducing the Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body will burn if you are at a rested state throughout the day. Despite what many people think, people of the same age, height, and weight will burn about the same number of calories in a day if they maintain the same level of activity throughout the day.
The first step is to find a BMR calulator online. A quick Google search will provide quite a few options. Just make sure you find a calculator that allows you to choose different activity factors before calculating. You will need to input your age, height, weight, and sex. Start by choosing the sedentary activity level because you want to determine the greatest number of calories you will burn with minor or zero exercise in your weekly schedule. This BMR calculator will spit out your resting BMR and your BMR with activity factor considered. It will also give you your Body Mass Index (BMI) score, in case you are interested.
Your BMR number is very important because it serves as your calorie compass.
Here is what you need to know in order to understand the BMR compass. If you are sedentary all through the day, you do not train and you sit at a desk for your job, then this is how many calories you burn every day. If the number of calories you eat daily is higher than this amount, you will put on weight. If the number of calories you eat is fewer than this amount you will slowly drop weight. Since dropping weight is your aim, you need to eat fewer calories than your BMR calculated.
Determining an appropriate caloric deficit
Using your calorie compass as a guide you will want to determine an appropriate caloric deficit that will ensure you reach your fat loss goals. This is one of the most important decisions you will make as you determine your route to fat loss. Let's go over the math together.
1 pound = 3,500 calories. 7 Days x 500 calories = 3,500 calories
If you can achieve a caloric deficit of 500 calories per day, then you would lose about one pound every seven days. If you can achieve a caloric deficit of 1,000 calories each day, you would lose about two pounds each week. Before you start panicking about having to eat 1,000 calories less than your BMR per day, let me remind you that reducing the amount of calories you consume is not the only way to create a caloric deficit. Exercise is a great way to help you achieve your daily caloric deficit goals. Return to the BMR calculator. Choose the 'moderate' activity factor and re-calculate.
You should see quite a jump in your BMR with Activity Factor. If you establish a workout schedule that gets you exercising 3-5 times per week you will not have to reduce as many calories from your eating habits to lose two pounds in one week.
Tuesday 10 May 2016
Easy Vegetarian Weight Loss & The Different Types of Vegetarians
There are many types of vegetarian diet plans conceivable and endless possibilities available to the vegetarian who wants to lose weight, gain muscle mass and be in the best possible shape. Easy vegetarian weight loss is possible through the many variants to a vegetarian diet all of which can have a key role in reducing fat and shrinking your body and quickly lose weight:
1. Classic or lacto-ovo vegetarians who eat no part of any dead animal but do eat dairy products and eggs. Eating low fat dairy products such as cottage cheese, skim milk and yogurt can play a leading role in easy vegetarian weight loss. Egg whites instead of egg yolks should be emphasized in order to lose weight on a lacto-ovo vegetarian diet.
2. The easiest way to vegetarian weight loss is through a low fat vegan diet. Vegans eat no animal products and wear no animal products but are certainly not deprived since there is an endless variety of vegetarian recipes that can be created with plant based foods.
3. Pescetarian or Pesco-vegetarians eat fish, dairy products, and eggs along with plant foods. Even though they eat fish, factory farmed fish are avoided in favour of wild fish for optimum health benefits. Some people argue that these are not true vegetarians but most fish is low fat and has high protein content and therefore can play an important role in easy vegetarian weight loss.
4. Rawism or raw foodists eat plant based, unprocessed and uncooked foods. Raw foodists believe that foods lose enzymes and valuable nutrients when heated above 116 degrees Fahrenheit. There are hundreds and hundreds of recipes available to keep this type of diet varied and delicious. It is very easy to lose weight with a raw food vegetarian diet.
Living the Vegetarian Lifestyle will be the best thing you have ever done for your health and vitality, not to mention for your waistline. A low fat, high protein vegetarian diet is your ticket to vegetarian weight loss. Well designed vegetarian meal plans should allow you to eat foods you love while satisfying your sweet tooth and eating to satisfaction at every meal. Eat the right vegetarian diet - full of healthy living foods, anti-oxidants, and nutrient- and start shrinking today.
1. Classic or lacto-ovo vegetarians who eat no part of any dead animal but do eat dairy products and eggs. Eating low fat dairy products such as cottage cheese, skim milk and yogurt can play a leading role in easy vegetarian weight loss. Egg whites instead of egg yolks should be emphasized in order to lose weight on a lacto-ovo vegetarian diet.
2. The easiest way to vegetarian weight loss is through a low fat vegan diet. Vegans eat no animal products and wear no animal products but are certainly not deprived since there is an endless variety of vegetarian recipes that can be created with plant based foods.
3. Pescetarian or Pesco-vegetarians eat fish, dairy products, and eggs along with plant foods. Even though they eat fish, factory farmed fish are avoided in favour of wild fish for optimum health benefits. Some people argue that these are not true vegetarians but most fish is low fat and has high protein content and therefore can play an important role in easy vegetarian weight loss.
4. Rawism or raw foodists eat plant based, unprocessed and uncooked foods. Raw foodists believe that foods lose enzymes and valuable nutrients when heated above 116 degrees Fahrenheit. There are hundreds and hundreds of recipes available to keep this type of diet varied and delicious. It is very easy to lose weight with a raw food vegetarian diet.
Living the Vegetarian Lifestyle will be the best thing you have ever done for your health and vitality, not to mention for your waistline. A low fat, high protein vegetarian diet is your ticket to vegetarian weight loss. Well designed vegetarian meal plans should allow you to eat foods you love while satisfying your sweet tooth and eating to satisfaction at every meal. Eat the right vegetarian diet - full of healthy living foods, anti-oxidants, and nutrient- and start shrinking today.
5 Ways to Start Attracting A Thin You
Do you want...
- To slim down easily and effortlessly using the law of attraction? (And who doesn't these days.)
- To walk confidently into a room knowing you look fabulous?
- To see fast weight loss results so you can buy those fun new pants, shirts, or dresses that you've been dreaming about?
- A much smaller waist or smaller thighs?
- A life filled with better health at your healthy weight?
- Peace of mind that once you lose weight, it will actually stay off?
If you'd like to know how you can attract these thin desires, I'd like to share five powerful suggestions for protecting yourself against negative body-bashing, a main hindrance in using the law of attraction to slim down. Use these suggestions to support you to live into your thin dreams.
1) Ignore silly tabloid diets that promise you that you can lose five pounds in five days. Yuck! Quick weight loss is possible, but achieving your healthy weight shouldn't be a contest of time.
2) Stop engaging in conversations with your friends and family members about how fat you look, how ugly you feel and how you'd really NEED to lose 30 pounds.
3) Turn your focus to positive audios, uplifting reading materials that support living a healthy and joyful life. Tap into the positive in your life: where you are beautiful, how you look fantastic and what you are currently doing to get down to your healthy weight
4) Engage in activities that enhance how you feel as well as enhancing others around you. Focus your attention away from how you want to lose weight. Instead, focus your attention on walking a 5K for a benefit, volunteering your time one night a week, taking fun dance classes, or playing in the backyard with your kids and dog.
5) Get coaching support if you can't seem to master your thin mind. If you can't stop thinking about how you want to lose weight and you find your attention constantly being focused on what's wrong with you and your body, it's time to get some support. Coaching or a weight loss community may be just what you need to master your thin mind.
Don't be fooled by the media or the economy. You can conquer body bashing beliefs and negative self talk and attract a slim you, no matter where you are, no matter what your financial situation, no matter what the media says. Attracting a thin you isn't looking back at what was, at where your weight used to be, but moving forward. Make it happen now.
- To slim down easily and effortlessly using the law of attraction? (And who doesn't these days.)
- To walk confidently into a room knowing you look fabulous?
- To see fast weight loss results so you can buy those fun new pants, shirts, or dresses that you've been dreaming about?
- A much smaller waist or smaller thighs?
- A life filled with better health at your healthy weight?
- Peace of mind that once you lose weight, it will actually stay off?
If you'd like to know how you can attract these thin desires, I'd like to share five powerful suggestions for protecting yourself against negative body-bashing, a main hindrance in using the law of attraction to slim down. Use these suggestions to support you to live into your thin dreams.
1) Ignore silly tabloid diets that promise you that you can lose five pounds in five days. Yuck! Quick weight loss is possible, but achieving your healthy weight shouldn't be a contest of time.
2) Stop engaging in conversations with your friends and family members about how fat you look, how ugly you feel and how you'd really NEED to lose 30 pounds.
3) Turn your focus to positive audios, uplifting reading materials that support living a healthy and joyful life. Tap into the positive in your life: where you are beautiful, how you look fantastic and what you are currently doing to get down to your healthy weight
4) Engage in activities that enhance how you feel as well as enhancing others around you. Focus your attention away from how you want to lose weight. Instead, focus your attention on walking a 5K for a benefit, volunteering your time one night a week, taking fun dance classes, or playing in the backyard with your kids and dog.
5) Get coaching support if you can't seem to master your thin mind. If you can't stop thinking about how you want to lose weight and you find your attention constantly being focused on what's wrong with you and your body, it's time to get some support. Coaching or a weight loss community may be just what you need to master your thin mind.
Don't be fooled by the media or the economy. You can conquer body bashing beliefs and negative self talk and attract a slim you, no matter where you are, no matter what your financial situation, no matter what the media says. Attracting a thin you isn't looking back at what was, at where your weight used to be, but moving forward. Make it happen now.
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