BMR for those who may not know is your Basal Metabolic Rate, which is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
Now here is my question; Why would www.myfitnesspal.com tell me that my daily goal for weight loss should be 1,200 cal/day when my BMR is 1,292 cal/day??
This strikes me as odd, so off to Dr. Google I go, and this is what I find:
1) Basal Metabolic Rate (BMR) – the amount of energy your body needs to stay alive, just lying still, without moving. This makes up the bulk of one’s metabolic cost.
2) Resting Metabolic Rate (RMR) – this is the amount of energy you expand in staying alive (BMR) and carrying out your daily activities, without any training or exercise.
3) Maintenance – this is the total amount of calories you actually burn in a day, factoring in all activity.
Here’s the deal: eat at or below BMR if you want to lose fat.
To lose fat, eat less than you burn. To gain or maintain muscle, increase your training intensity with each successive session
Interesting ...
My thoughts: This makes sense and is a great way to jump start initial fat loss, however to maintain this you would simply waste away.
Yes, No? Maybe I'm wrong and I'll have to review this again once I get to my target weight.
Regardless, for the foreseeable futures I will be sticking to my 1,200 cal per day eating plan (which really is not that hard at all when I can see it all laid out for me - yay for accountability!), but it does seem to me like something is amiss here for the long term.
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Lifestyle Overhaul Day #2
Well, its Day #2 of the Lifestyle Overhaul and so far, so good.
In an attempt to reign in my overeating and continue to give myself a massive dose of reality, I started searching out apps for diet/food journaling. Most seeming cost a few bucks, uh ya no - not interested in paying for a basic tool thanks. But then I found this handy little dude which has both an online site and mobile app, both of which are FREE.
Now we're talking. And this little dude is dead easy to use. The more complicated things like this are the more prone to tossing them I become so simplicity is key.
For me its all about portion control and accountability. I am a massive snacker and if left to my own vices I would absentmindedly eat all night long only yo end up a 200lb heifer. No thanks, been close enough before to know that is not a pretty sight.
So if there are some of you out there that like me, need to be real about what you are putting in your face and think that keeping a food diary would be helpful then check out this site, and like I said above, it has mobile apps so you can keep track of you mowing while away from the computer, which I really need to do more of as well.
Skinny jeans here I come!
http://www.myfitnesspal.com/
In an attempt to reign in my overeating and continue to give myself a massive dose of reality, I started searching out apps for diet/food journaling. Most seeming cost a few bucks, uh ya no - not interested in paying for a basic tool thanks. But then I found this handy little dude which has both an online site and mobile app, both of which are FREE.
Now we're talking. And this little dude is dead easy to use. The more complicated things like this are the more prone to tossing them I become so simplicity is key.
For me its all about portion control and accountability. I am a massive snacker and if left to my own vices I would absentmindedly eat all night long only yo end up a 200lb heifer. No thanks, been close enough before to know that is not a pretty sight.
So if there are some of you out there that like me, need to be real about what you are putting in your face and think that keeping a food diary would be helpful then check out this site, and like I said above, it has mobile apps so you can keep track of you mowing while away from the computer, which I really need to do more of as well.
Skinny jeans here I come!
http://www.myfitnesspal.com/
Sunday, June 26, 2011
Yikes. Reality check time grrl!
So it’s safe to say that since my return to Canada 9 months ago, I have become a lazy fat-ass.
I came home from my travels much slimmer than when I left and clearly being on the move in the never-ending humidity, carrying a 20Kg bag and chain smoking for 4 months sliced off a few pounds. But it is also clear that upon my return my eating and exercist habits went into the dumpster and when I found out I was pregnant in February I took massive license to pig out, and ditch my trice weekly gym dates.
I am heavier now that I have been in over 6 years and it’s gross and it makes me mad that I let this happen. I went to try on bathing suits today in anticipation of my AnniVEGASversay vacation next week and was disgusted. Cellulite and dimples all over my thighs and butt, muffin top oozing out everywhere, abs non-existent and hidden under rolls of fat, arm fat flapping with every move; a royal mess. It was horrifying.
Why only today I was able to see this boggles the mind. I look at myself buck-ass nekkid everyday, however I never realized that shit was getting WAY outta control. Sure I knew the jeans were getting tighter and the baggy shirts were being dragged out from the back of the closet, but damnit, reality didn’t hit until a few hours ago.
So here I go again. Back on the trusty GI Lifestyle, the single most effective way for me to manage my weight. It worked before and I dropped 50 lbs slowly and without drastic or crazy diet tricks, and I keep it off until just a year go.
Damn you bread and wine. DAMN YOU!! You will no longer make my ass dimply, my thigh doughy or make my bingo wings wave in the breeze. These things are of the past and I will find my 26 inch waist again, I will get into to my ridiculously hawt aqua, zipper adorned size 4 Guess? pants, OH YES, this will be done.
So eff this – I am back in control. I got this. ITS GO TIME!
I came home from my travels much slimmer than when I left and clearly being on the move in the never-ending humidity, carrying a 20Kg bag and chain smoking for 4 months sliced off a few pounds. But it is also clear that upon my return my eating and exercist habits went into the dumpster and when I found out I was pregnant in February I took massive license to pig out, and ditch my trice weekly gym dates.
I am heavier now that I have been in over 6 years and it’s gross and it makes me mad that I let this happen. I went to try on bathing suits today in anticipation of my AnniVEGASversay vacation next week and was disgusted. Cellulite and dimples all over my thighs and butt, muffin top oozing out everywhere, abs non-existent and hidden under rolls of fat, arm fat flapping with every move; a royal mess. It was horrifying.
Why only today I was able to see this boggles the mind. I look at myself buck-ass nekkid everyday, however I never realized that shit was getting WAY outta control. Sure I knew the jeans were getting tighter and the baggy shirts were being dragged out from the back of the closet, but damnit, reality didn’t hit until a few hours ago.
So here I go again. Back on the trusty GI Lifestyle, the single most effective way for me to manage my weight. It worked before and I dropped 50 lbs slowly and without drastic or crazy diet tricks, and I keep it off until just a year go.
Damn you bread and wine. DAMN YOU!! You will no longer make my ass dimply, my thigh doughy or make my bingo wings wave in the breeze. These things are of the past and I will find my 26 inch waist again, I will get into to my ridiculously hawt aqua, zipper adorned size 4 Guess? pants, OH YES, this will be done.
So eff this – I am back in control. I got this. ITS GO TIME!
MyFitnessPal - Nutrition Facts For Foods
Monday, June 13, 2011
Wise Words from Tera Warner & Alex Ortner
There are the three big reasons for why most "diet" and weight loss programs don't work and
just lead people into a rebounding roller coaster with their food and their weight.
1. You'll never get thin as long as you feel fat.
We've proven by now that there's more to "you" than your meat and bones. The thoughts you think,
your relationships, attitude toward life have a HUGE impact on your overall health.
The fact is, as long as you feel fat, you'll never get thin. The image you hold of yourself is the one you're walking into. You've got to start changing that image NOW to really be able to change your personal shape and appearance!
Any program that doesn't address your attitudetoward yourself, your body and life in general,
isn't worth a dime! It's just not going to work.
2. What good is being "skinny" if you're SICK?
Most programs out there focus on counting calories, carbs, and grams of fat, etc. but they have completely overlooked the nutritional value and quality of the foods they're eating.
What good is a calorie-reduced brownie and lasagna in a small portion, if it contributes to diabetes, asthma, chronic bowel issues and feeds cancer!?
When you're feeding yourself the foods your body really needs...
When you're eating unprocessed, whole foods the way nature served them up...
...cravings disappear and you lose your addictive relationship to salty, sweet, and fatty processed foods that pack on the pounds and leave you feeling
terrible.
When your body finds what it really needs, it will stop looking and start letting go of the excess weight. You'll start to look younger and feel better than ever before almost effortlessly.
Your cravings will disappear, and you'll stop fighting your body and start listening to what it really wants.
3. You need help and new habits.
After a lifetime of creating not-so-healthy habits, it takes more than wishful thinking and carrot sticks to make lasting health changes.
It takes courage, persistence, determination, dedication and...
...it takes support.
Sometimes just the fact that someone else believes in your ability to change your life is the inspiration you need to make it happen.
Life is not easy, and in our instant-gratification society most people are hooked into their iphone more than their heartbeat these days.
To make new habits stick in our fast-paced world, we need a clear structure, a rhythm--something we can rely on to stabilize us in an increasingly unstable world.
A helping hand and a clear, organized system can be the most important ingredients to your long term success!!"
So…
How would your life be different if you had someone who believes in you and a system to put in place the healthy habits you know you could be doing?
Find out this summer by going here:
www.rawfor30days.com/Get_Bikini_Ready
To your bikini body success!
just lead people into a rebounding roller coaster with their food and their weight.
1. You'll never get thin as long as you feel fat.
We've proven by now that there's more to "you" than your meat and bones. The thoughts you think,
your relationships, attitude toward life have a HUGE impact on your overall health.
The fact is, as long as you feel fat, you'll never get thin. The image you hold of yourself is the one you're walking into. You've got to start changing that image NOW to really be able to change your personal shape and appearance!
Any program that doesn't address your attitudetoward yourself, your body and life in general,
isn't worth a dime! It's just not going to work.
2. What good is being "skinny" if you're SICK?
Most programs out there focus on counting calories, carbs, and grams of fat, etc. but they have completely overlooked the nutritional value and quality of the foods they're eating.
What good is a calorie-reduced brownie and lasagna in a small portion, if it contributes to diabetes, asthma, chronic bowel issues and feeds cancer!?
When you're feeding yourself the foods your body really needs...
When you're eating unprocessed, whole foods the way nature served them up...
...cravings disappear and you lose your addictive relationship to salty, sweet, and fatty processed foods that pack on the pounds and leave you feeling
terrible.
When your body finds what it really needs, it will stop looking and start letting go of the excess weight. You'll start to look younger and feel better than ever before almost effortlessly.
Your cravings will disappear, and you'll stop fighting your body and start listening to what it really wants.
3. You need help and new habits.
After a lifetime of creating not-so-healthy habits, it takes more than wishful thinking and carrot sticks to make lasting health changes.
It takes courage, persistence, determination, dedication and...
...it takes support.
Sometimes just the fact that someone else believes in your ability to change your life is the inspiration you need to make it happen.
Life is not easy, and in our instant-gratification society most people are hooked into their iphone more than their heartbeat these days.
To make new habits stick in our fast-paced world, we need a clear structure, a rhythm--something we can rely on to stabilize us in an increasingly unstable world.
A helping hand and a clear, organized system can be the most important ingredients to your long term success!!"
So…
How would your life be different if you had someone who believes in you and a system to put in place the healthy habits you know you could be doing?
Find out this summer by going here:
www.rawfor30days.com/Get_Bikini_Ready
To your bikini body success!
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