Your resting metabolic rate can be roughly estimated by multiplying your body weight (in pounds) by 10. This is the minimum number of calories that your body needs to lose weight. Consuming fewer calories than your resting metabolism is counteractive. Your total daily needs are your resting metabolic rate plus the calories burned in everyday living and in exercise. Divide your calories evenly throughout the day so that you fuel your body every three to five hours.
*For example, a 145-pound woman’s resting metabolic rate is roughly 1450 calories. Factor in calories of everyday living and exercise, and she needs about 2000 calories to maintain her weight. 1450 calories is her minimum and 2000 calories is her maximum.
Eat more consume less
Nourish your body with quality foods that you can eat more of such as foods that are high in volume, but low in calories. This will help to fill your plate and your stomach without overdoing the calories. Load half of your plate with colorful vegetables and fruits and one-quarter of your plate with whole grains, starchy veggies or legumes. The other quarter is for a moderate portion of higher calorie protein-rich foods. Use this concept to cut calories and create balanced meals. For example:
• Add minestrone soup to a half turkey sandwich at lunch.
• Add a sliced apple to your afternoon snack to eat fewer crackers and cheese.
• Add a colorful salad to dinner and eat half your entrée
Calorie restriction and skipping meals may seem like the clear path to weight loss, and you may lose weight using these strategies, but your weight loss will be slow and frustrating. More importantly, you will lose valuable muscle mass and ultimately you are sure to regain the weight you have lost. Fuel your metabolism and nourish your body with high-quality, nutrient-dense foods to stop battling your weight and lose fat forever.