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Posts tagged ‘RMR’

If your Weight loss has plateaued, could it be because…

…You are eating the exact same amount of food/calories everyday!

Generally speaking, weight loss is all about taking in less calories than you expend.  However, when you get close to your target weight, a calorie cycling diet plan can be beneficial.

A calorie cycling diet is all about switching things up so that your body stays in a fat burning state.

The theory behind a calorie cycling diet is that you eat a lower number of calories on certain days and a higher number of calories on other days.  There’s many different ways to do this.

ONE WAY

Use the 3 day rule.  On every 3rd day, adjust your calories to be a couple hundred more.  You can then adjust this to alternating every 3rd timeframe to be more one time and less the other

AROUND YOUR EXERCISE

Cycle lower on your calories on days you won’t be exercising hard or at all.

2 WEEK PLATEAU

If your weight has stayed the same for at least 3 days- no changes whatsoever, and you have been PERFECT- eat a free for all meal- this is just ONE MEAL—ONE SITTING!  Not taking food home, having more later etc etc. What you can eat at your one meal- choose GOOD FOODS but quantity and calories watching goes out the window on this meal.

If you have a lot of weight to lose, just focus on limiting calories and doing intense exercise.  If you’ve gotten the full benefits of those methods and are still looking to trim some fat, why not try the above mentioned calorie cycling options.

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HOW MANY CALORIES SHOULD YOU EAT DAILY?

There are different ways to calculate how many calories someone should take in, especially when it comes to men and women.  This is a general guideline to follow. Some of the caloric equations out there do not factor in your normal resting metabolic rate (RMR).

A simple rule to follow, is a male burns 1 calorie per kilogram per hour and a female burns 0.9 calorie per kilogram per hour.

EXAMPLE: 140 lb female – change lbs to kilograms (140LBS = 63.5Kg) then use this formula to find the RMR. 63.5 kilograms x 0.9 x 24 = 1,372 calories

However, athletes need more calories for two reasons,

1) they burn a lot more calories and 2) they have more muscle. So it’s important to add on 50% to your RMR to account for simple daily activities such as walking, working, and making dinner.

EXAMPLE CONTINUES: 1,372 x 50% = 686

Add 1,372 + 686 = 2,058

Active people usually burn an extra 250-1000 calories a day.

Depending on your goals, you’ll have to subtract or add to your final number. If you want FAT LOSS, you’ll want to create a deficit of 500-800 calories a day.  You can do this with a combined effort in calorie intake reduction and exercise/training.  This would create a weekly deficit of around 3,500 to 5,600 calories.  As you may already know, it takes a reduction of 3,500 calories to lose one pound.

HIghly recommend weight training. The more muscle mass you have, the more calories you will burn at rest.

Resource: Oxygen Magazine, Oct 08

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