If you woke up one morning, sat in your bed, and did absolutely nothing all day long but inhaled and exhaled; that is your BMR. The typical BMR for an adult female is between 1200-1400 calories per day. The typical BMR for an adult male is between 1500-1800 calories per day. Warning! When you’re trying to lose weight, do not intake less than your BMR. If your BMR is 1200 calories per day and you only eat 800 calories per day, you can experience severe side effects.
A healthy rate of weight loss is approximately one to two pounds per week. One pound of body fat equals 3500 calories. To lose one pound / week, you need to cut 3,500 calories from your weekly intake vs outside take. You can do this by:
- Reduce the intake of 500 calories per day. (3500/7 days a week = 500)
- Burn 500 calories a day (simply exercise) OR
- Eat less and exercise more (diet and exercise)
Exercise is no doubt the most important factor for rapid weight loss and living a healthy life style. After many years of doing personal training, I’ve noticed that most people have no idea how to exercise. It’s ok if you don’t know how to exercise. Learning how to exercise or trying to figure out how many days a week you should be exercising can be very overwhelming.
TIP: Free Seasonings
The following seasoning suggestions can add tons of flavor to your dishes – whether entrees, salads, or side dishes – without adding tons of fat! Keep these spice blends on hand:
- Creole
- Mexican
- Greek
- Lemon pepper
- Italian
- Thai
- Southwestern
- Mesquite
- Moroccan
Use fresh ingredients like these to pick up the flavors of other ingredients:
- Fresh lemon, lime, and orange juice and grated rind
- Grated gingerroot
- Finely chopped green onion
- Finely chopped jalapeño
- Fresh garlic (put through a garlic press for the best flavor)
- Fresh herbs
Note: If you’re adding these ingredients to recipes that are being cooked, add them at the very end of the cooking time for peak flavor.