Healthy Diet Plan

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The best advice for a healthy diet plan along with the tools you need for effective weight loss. Learn how to calculate your daily caloric needs and basal metabolic rate to lose weight.

Here is the information you need to come up with a healthy diet plan that can help you slim down and get in shape, or simply maintain a healthy body.

A healthy diet will help you look and feel your best. One of the best ways to be sure you are getting plenty of healthy foods is to alkalize the body by using a pH diet.

Advice to Get You Started with Good Nutrition

What you put in your mouth will have a huge impact on how you look and feel physically.

First, let’s talk about the word diet. To me diet should not be synonymous with those fads out there. When I say “ healthy diet plan”, I am talking healthy nutrition, the foods you are putting in your body.

There is a LOT of information out there on diet and nutrition. Some of it is good, some is not so good. So, let’s cover the basics...

There is only one tried and true method for successful weightloss and weight maintenence. What is this amazing secret? A balanced diet plan.

There is no easy way out, no quick-fix scheme, just common sense and a basic knowledge about nutrition and healthy foods. Starting and sticking with a healthy diet plan takes effort and determination!

It is easy to get de-railed by cravings or peer pressure. Learn some tips and techniques to stop overeating and manage cravings.

Just How Important is Diet?

Among health and fitness professionals, there is a common consensus about weight loss: diet is KEY. About 70-75% of weight loss/maintenance is diet. Diet is pretty important, to say the least.

Share your weightloss story, tips and advice, or if you just need to vent!

So, if you want to get the most "bang for your buck" with regards to weight loss...start with a healthy and balanced diet.

Wondering what to eat?

Hopefully the information above has given you a few things to think about. Are you still looking for something a little more specific? Check out this sample diabetic meal plan and learn why a diet based on the glycemic index is so healthy.

Do you ever wonder, "what are carbs, proteins, and fats?" If so, you are not alone...click here to learn more!

Another great way to get plenty of healthy fruits and veggies in your diet is by drinking smoothies.

I also have some great insight for vegetarians and vegans, those of you wondering "what is vegan?", and those who are thinking about switching to a vegan of diet. It's not as hard as you think to make the switch. If you want to learn more about the benefits of a vegan diet, click here.

And I'll even make it easy for you with specific information about going vegan and meal ideas.

How do I put it all together into a healthy diet plan?

The first part of a healthy diet plan is to be sure you are consuming the right amount of calories. You need enough to keep your body fueled with energy, but not so much that your body has a lot leftover to store as fat.

A good way to determine the amount of calories you need each day, is by calculating your basal metabolic rate or BMR. This number tells you the amount of calories you burn just by living and breathing.

Once you know your BMR, you can calculate your daily caloric needs. This calculation takes into account your activity level. BE HONEST when calculating your activity level!

If you are at your perfect weight, then look no further…simply eat enough calories to match your daily caloric needs.

Keep in mind: if you are pregnant you need to add 300 calories per day, and if breastfeeding add 500 calories per day.

Want to Lose Weight?

If you want to lose weight simply subtract 500 calories per day from your daily caloric needs. Doing this everyday will result in weight loss of approx one pound per week.

Sounds easy, right?

We all know it is a lot harder than simple math makes it sound.

Looking for some EASY ways to eat more healthy?

This is where exercise comes in.

If it is just too much for you to cut out 500 calories a day, try an alternative, such as: cutting out 250 and then burning off another 250 with exercise.

There is no set formula that works best for everyone, so play around and see what works best for you. Whatever you do, be sure to include healthy foods and some form of physical activity.

Rachel Ray Weight Loss

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Rachel Ray Weight Loss - Celebrity chef and bubbly TV show host Rachael Ray is not one to shy away from personal questions. And the secrets to her weight loss are no exception. Rachael has always been cute and curvy. But now she's wearing hot outfits that are 2-3 sizes smaller and looking better than ever at the age of 41. How did she do it? (Especially when she cooks and tastes crazy-good food every day of the week…)

"I started running 3 1/2 miles every morning after throat surgery to remove a cyst. The gym used to be my adversary. Now I look forward to it every day," said Ray. According to PEOPLE, Ray spends about 30 minutes a day running, then heads to the gym for 45-60 minutes of elliptical training before descending on a circuit of machines. She says she looks forward to the workout every morning except Sunday. Ray claims she now feels healthier and sexier, thinks clearer and has more energy. Did she need any more energy?

Ray also says she doesn't know exactly how many pounds she's lost. "Who's counting? I haven't stepped on a scale since I was 12!" She seemingly lost weight on a non-diet that consisted of 90 minutes of daily exercise. Hey, whatever works! Most people (who don't have 5 jobs like Rachael Ray does,) don't have time for an hour+ of exercise in their busy lives. But her weight loss goes to show just how important incorporating a workout routine is.

The Food Network chef went to Washington this past May to help lobby Congress on the Child Nutrition Bill. At hand is the issue of providing healthier school lunches across the U.S. to prevent childhood obesity. Rachael has already dedicated lots of time/effort to this cause through her own non-profit organization, Yum-O!, empowering children and their families to develop healthy relationships with food and cooking. Ray drove home the point that we can invest now and provide our children with healthy nutritious food and education or pay a whole lot more in the years to come. Isn't that the truth? Way to go, Rachael Ray.

Below is an excerpt of an article from Peoples Magazine regarding Rachel Ray Weight Loss -

No wonder Rachael Ray looks so fantastic and fit. The syndicated TV host is several sizes smaller and brimming with energy.

"I started running 3½ miles every morning after throat surgery to remove a cyst last year," Ray, sipping on a beer, tells PEOPLE at the Amstel Light Burger Bash she hosted Thursday during the South Beach Wine & Food Festival at the Ritz-Carlton. "The gym used to be my adversary. But that has all changed. Now, I look forward to it every morning."

Never one to rise early, Ray, 41, looking hot in jeans and sexy sandals, is ready to rip at 5:50 a.m., and even earlier if she has a TV appearance before her own New York-based talk show.

She spends about 30 minutes running, then heads for the gym for 45-60 more minutes of elliptical training before choosing from a circuit of machines.

"I look forward to this workout every morning but Sunday," says Ray, who is using the David Barton gym while in South Beach with her lawyer-musician husband John Cusimano. "I listen to my iPod and discovered I think much clearer now."

Smaller Clothes

Ray also noticed that her body has changed and she wears clothes several sizes smaller. "Since I never get on a scale, I have no idea how much weight I’ve lost!" she says with a laugh.

Busy seven days a week, Ray says her show and magazine are healthy and thriving because she offers suggestions that "normal people" can relate to in a challenging economy. And she is maternally satisfied with her dog Isaboo. Having children is not in the cards.

"There are no kids on the horizon for John and me," she tells PEOPLE. "I do 280 episodes of TV a year, write 15 recipes for the magazine [Every Day with Rachael Ray], and publish an annual book. With all of that, we try to get one weekend a month with Isaboo at our home in the Adirondacks to relax and recharge. It would be selfish of me to bring children into the world."

Instead, Ray is active in her 3-year-old charity Yum-o, an organization that empowers kids and their families to engage healthy relationships with food and cooking.

"Between my charity and my staff members kids and dogs, who come to work with them, I get all the fulfillment I need!"

Kirstie Alley Weight Loss

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In this blog, we write about Kirstie Alley weight loss. Kirstie Alley made all the right moves on "Dancing with the Stars" — so much so that the 60-year-old actress wowed the audience by going from a plus size to a size 4/6.

Alley did countless interviews saying eating right helped her shed 100 pounds since completing her role on the 12-week hit ABC show.

Alley’s weight loss secrets can be found on her Web site, Organic Liaison, which is her weight loss program challenging people to exercise an hour a day and to eat organic foods.

Dallas weight loss expert Carla Ferrer says there are pros and cons to Alley's approach.
"The pro? That she went the organic route, I love, because I'm about real food and natural weight loss, living realistically and sustainably," Ferrer said. "Organic is something we can all do."

Alley's program calls for eating that first organic meal shortly after awakening. It recommends six small organic meals in all. Eight-hundred meal plans are offered at the Organic Liaison site, along with Alley’s green tea product and other items that supplement the plan.

"The moment you are having to buy products in order to reach that goal tells me you are going to have to continue to buy that product to maintain that goal," Ferrer said. "The issue is, it's restrictive and limiting."

Alley's weight loss plan also calls for dieters to weigh in each morning, keep a journal of every bite, and document the calories taken in throughout the day.

"It's not realistic to think that every bite or lick of something you are going to be able to write it down and track it," Ferrer said. "Sure, can you do that for a few weeks... but forever? That's a very long time."
"Coach Carla," as she's called, has offered weight loss advice to thousands of clients for 18 years. She has her own Web site (CoachCarlaTexas.com) and has written a book called "Fat to Fan-TABULOUS" after tipping the scales at 330 pounds and losing 135 pounds in nine months by changing the way she eats and exercising.

Ferrer is credited for keeping the weight off for 18 years with no gimmicks. She believes people should ditch the strict diet plan. She doesn’t eat sugar-free or low-calorie foods, but tells clients to eat what they want -- in moderation.

She said the key is to plan for it and get back to eating sensibly and healthy the majority of the time.
Alley’s nutritionist said her program also speaks against eating low-fat and sugar-free foods; again, eating organic foods is key. Ultimately, Ferrer thinks Kirstie Alley's Organic Liaison will work for some.

"If you want to go on a diet it is probably a great program... if you are of that analytical mindset," Ferrer said, adding it is not for those who need a long-term change in diet that they can stick to for the rest of their lives.

Kirstie Alley’s weight loss plan is detailed online and her products are only offered online and are not sold in stores. The "Dancing with the Stars" star just launched an initiative for folks to pledge to dance for 100 straight days.

Ferrer said her favorite part of the Organic Liaison plan is that Alley is asking people to move while scaling back on calories. That's a win-win -- no matter what your resolution is for the New Year!

Jennifer Hudson Weight Loss

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Jennifer Hudson weight loss has been much talked about. Her slim physique left many curious about how she was able to achieve the amazing transformation.

Award-winning recording artist and actress Jennifer Hudson first came into the spotlight as a contestant on the third season of American Idol in 2004.

According to Hudson, she was not conscious of her weight until her appearance on the said show. Hudson once mentioned in an interview that she did not even know she was considered plus-sized until she came to Hollywood.
“I thought I was the perfect size,” said Hudson, now a spokesperson for Weight Watchers, a weight loss program which helped the star lose 80 pounds.

Jennifer Hudson Weight Loss: Adjusting To A Healthier Lifestyle

Growing up in a neighborhood where people were mostly her size, Hudson never considered herself to be overweight; however, in preparation for American Idol auditions, she did lose some weight. After American Idol, Hudson continued to live a healthy lifestyle by eating healthy and exercising.
By maintaining a healthy diet and regular workout, she was able to shed the pounds she was asked to gain for her role in Dream Girls. However, it was Hudson’s pregnancy and the birth of her son that ultimately inspired her to lose weight. “I wanted to set a good example for my son,” said Hudson.

Jennifer Hudson started off walking 30 minutes a day, which she said was at least better than sitting on a couch. Eventually, she began doing daily workouts involving:
1 Hour of Cardio
1 Hour of Resistance Training
4 Sets of Push-Ups
Leg Squats
Sit-Ups

Hudson admits that she has tried many kinds of diets, but it was with Weight Watchers that she saw results.
Weight Watchers main approach is weight loss through the formation of healthy habits, eating smarter and exercising more. Take “Weight Watchers”focus away and creating healthy habits with a healthy eating mentality while staying active is the way to go.

Weight Watchers is mainly about portion control and no food is off limits.
It follows a point-based system. The program works by giving a number of points that the person is allowed each week, and different food have corresponding points. Unhealthy food takes up more points, while healthy food takes up less.

This system encourages the person to eat less sugary or greasy food and more fruits and vegetables. Weight Watchers holds classes every week, during which people are educated on how to eat better and are provided with a support system that motivates them to stick to their diet.

It was with the Weight Watchers program, as well as regular workouts with her personal trainer and motivator, Harley Pasternak, that Jennifer Hudson was able to drop from a size 16 to a size 4!
She has since written a book entitled I Got This: How I Changed My Ways and Lost What Weighed Me Down, and has been quoted saying, “I’m prouder of my weight loss than my Oscar!”
Jennifer Hudson Weight Loss is truly an inspirational story that will enlighten many on one of the many ways anyone can safely lose weight, be fit and maintain a healthy lifestyle.

If you are looking for a fantastic alternative to Weight Watchers enjoying healthy meals delivered to you everyday, look no further than DietToGo!

Truly, healthy living made easy!
Jennifer Hudson Weight Loss Program: An In-Depth Look

Let’s take a look at what Jennifer Hudson changed in her lifestyle:
Commitment – She made a commitment to add something to her everyday life….long term. It wasn’t a diet for a few months but some daily habits she’s added to each day that she can handle until it became part of her life.

If she couldn’t handle it past 1 month then she wouldn’t have been able to attain the results she achieved so far which is stunning. She looks absolutely fabulous and continues to look even more stunning each time because she has created and added habits to her life and kept it up.

When we say commitment it almost sounds like it’s something she didn’t want to do but if you take a closer look, it’s something that she is comfortable with that doesn’t burn her out.

You never hear her complain about being active or nag. She just gets up everyday and does it.
Something Enjoyable – She’s been able to find her everyday activity enjoyable while getting used to it. Initially it was probably tough as the body needs to adapt to the changes (especially the 1st week of exercise).

So the 1st week takes a little getting used to but don’t give up! Keep going and you will definitely get used to it!
Look at how she started though: 30 minutes a day of just walking. Just plain walking. Going outside. Enjoying the sun and the outdoors. We all tend to stay inside all the time.

Nowadays, even when we go out we’re in the car and then in the mall or in the restaurant. We are never really outside. Start off like the Jennifer Hudson weight loss program and walk 20-30 minutes a day.

Do A Little More – Jennifer Hudson went from walking 30 minutes a day to exercising even more to where she’s used to it and enjoys it now and you’re seeing the results of the work and time that she’s put into it.

Continue Your Regimen – Has Jennifer stopped working out or exercising? No! Absolutely not! She’s made it an everyday thing. It’s part of her lifestyle.

Her daily habit and look how upbeat she is and how much energy she has! She’s vibrant as she can be!
Jennifer Hudson Weight Loss Program: Healthy eating!

Ok, she’s on the weight watcher’s plan and you can do the same thing or something different. Even the DietToGo meal program makes it even more convenient where your meals are already prepared for you day by day and you save time and energy by not having to cook it yourself or think about how to prepare a low calorie, healthy diet.

BUT, if you can prepare healthy meals yourself you can do that as well.
With a combination of exercise and healthy eating Jennifer Hudson went from a size 16 to a size 4 which is amazing in itself.

Lose Weight Fast

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Fast weight loss is always a very popular subject among people who want to lose weight for a special occasion. Last week we got a simple but yet very interesting question from a reader that ended: How can I lose 5 pounds quickly? The full question was the following:
I don’t normally have an issue with my weight, i am slightly overweight but not by much, i am still happy with the way i look. i need to know how to lose about 5 pounds fast, i bought my graduation dress two months ago and when i put it on today it was too small, my graduation is in week and a half, how can i lose five pounds that quickly?

Here is the reply from our team of weight loss experts.
The graduation day fast approaching, you bought the dress a few months ago but when you do a trial before the big day is too small. That is a very familiar picture for a number of people; it may not be a graduation but it may be a wedding or a special occasion. Time left to fit in the dress? 1 ½ weeks. What do you do to lose those extra 5 pounds?

Well to be very honest there is no way you can actually lose 5 pounds of fat in 1½ weeks. It could appear like to do lose 5 pounds in that time scale but it would mainly be water. Some people will argue that it is good enough to just fit in the dress whether it is water or fat they lost.

SAFER DIETS

Now that we have made it clear that you will not be losing 5lbs worth fat, one could say that it doesn’t matter which diet you follow. All fast diets will bring the same result. As tempting as it is to follow a fad, fast style diet try not to. All of these fad style, 7-10 day diets have been criticized about their safety and the strain they place on the body. In addition, chances are that you will not do it just once but most probably every time an outfit doesn’t fit. Yo-yo style dieting can have negative health effects. Below are some suggestions.

CALORIES

Calories do matter. Even if you do follow a healthy balanced diet, if you consume more calories than you use then you will store them as fat. It is harder to do so with a healthier diet as this kind of diets consist of a high amount of foods which are low in calories, such as vegetables. Think about it, how much salad would you need to consume in a day to reach 3000kcal? Moreover, you are likely to suffer from gastrointestinal complaints after all that green, with the most common being the ‘embracing wind’.
To stir back to the main point now; and that is calories. If you want to lose weight you need to create a negative calorie balance. This means consume fewer calories than you need. By how much should you cut? Some authors suggest that 1 lb of fat translates to 3.500kcal. Therefore, if you want to lose 1lb of fat you need to use 3.500kcal. It sounds a lot? It is. So if you were to lose 5lbs of fat in a week you would need to burn:
3.500kcal x 5lbs = 17.500 kcal per week
If you divide this number by 7 days in a week then:
17.500 kcal / 7days = 2500 kcal per day

Let me thing, does that mean you will have to starve yourself completely?
A point to make
In reality all these calorie calculations do not work to the letter. The business of losing weight and dieting is a lot more complicated than simple numerical calculations.
The calculations assume that people burn calories at a constant rate and it is all of it fat. However, in reality metabolism can slow down as part of energy/calorie restriction and also the body will be losing glycogen, water and protein as well. Use them as a guide only

Apart from some very few exceptions (severe illness being one of them) the task of losing 5 lbs of fat in 1 week or even 10 days is more like mission impossible. So concentrate in lowering calorie intake within safe and healthy ranges. The average recommended calorie intake for women is approximately 1500 – 2000kcal and for men and young adults is 2000 – 2500 kcal. The amount of calories used everyday depends on many factors such as body size, age, and physical activity.

In general, if you are consuming astronomical numbers of calories then try to lower it down to the recommended values and do account for factors which may influence calorie usage. For an average calorie intake aim for about 500 kcal reduction and is recommended not to go bellow 1200kcal intake per day.

What will you get with a 500kcal reduction? If we go back to the calculations you have:
500kcal x 7 days = 3.500kcal in a week which is about 1 lb of fat.

EXERCISE

Exercise will increase the amount of calories you burn, simple. If you lower your food intake by 500kcal you burn 1lb of fat so if you use 500kcal through exercise you just increased your fat burning potential. As mentioned above in reality it doesn’t work like that; however the truth is that you will increase the amount of calories you use and increase your weight loss with exercise. See 10 fitness tips for women for more details.
Be aware: It does make sense that the more you exercise the more calories you will burn. However, it may be tempting but do not take on a really heavy and intense workout 2 hrs a week for a week in order to maximize weight loss. If new to exercise you will get DOMS (delayed onset muscle soreness) which means that every muscle you worked will hurt. You don’t want to be the girl/guy in the party who ‘looks really good in that outfit but what is it all about with the Robocop movements?’
Aim for 1 hour a day. Start with light exercises or a run. Maybe try adding exercises from Pilates which can help you cheat a bit with a flat stomach effect. Do consult a medical professional and a fitness professional to make sure is safe and appropriate before taking on any exercise.

BE STRICT BUT CHOOSE HEALTHY

You only have 7 – 10 days to lose the extra pounds. It will require being strict with food intake. However, do be healthy and do make healthy food choices. Consuming 1200kcal from McDonalds is not healthy and the pickles do not count towards your 5 a day regardless what the advert said. Follow a balanced diet such as a modified Mediterranean, the zone diet, the new Atkins diet etc. Some diets are more general some can be more specific with meal plans. Choose what suits you as an individual. In general aim for loads of vegetables and fruit, a moderate amount of protein and a low amount of carbohydrates and sugars. I would say if you can avoid any refined sugars is the best. See some of my other articles for more details on healthy diets such as Diet Tips: The role of proteins in weight loss and Weight loss: an introduction to a healthier life.
Some easy ways to cut down calories is to avoid alcohol, refined sugars, fizzy drinks, milkshakes, snacks such as energy or cereal bars and finally hot drinks such as sugary coffees, and rich hot chocolate. Coffee is actually considered by some researchers as a way to increase metabolism and fat burning. However, too much coffee is not good for your nervous system and can give you palpitations, increased heart rate and can make you feel anxious and restless. You don’t want that so don’t drink yourself senseless with coffee.

Cheat
There are small little things you can do to cheat your way to the outfit without necessarily losing all the weight.
1. Avoid foods that can make you bloat. A large amount of vegetables, especially if eaten raw can make you feel bloated and as mentioned above can give you gastrointestinal complaints. It may contradict previous advice of adding fruit and veg in your diet. Well you can do both. In moderation is the answer. Maybe steam your veg especially carrots which can be hard to digest, and have a mixture of raw salads and cooked vegetables instead of just salads.
Breads and refined carbs can also make you feel bloated. As I have mentioned above try to avoid them.
2. If there is still an inch left, then try some of the control underwear. This is not a weight loss tip and most definitely will not help you lose weight; however some of the control underwear can help shave an inch from the body. Don’t go for the really tight, I can’t breathe type, just normal control.

For future reference
It may be too late now but you will find that for the future this is a very valuable point. Allow more time for losing the extra pounds. Make it a rule that you will try the outfit at least 2 weeks before the big event. What can you do in 2 weeks? A lot more and you have a lot more chances in actually losing 5 lbs in 2 weeks. You may still have to be strict with your diet and all the above but you will get better results with less heartache.

Make long term changes
Eating healthier and exercising is best kept for long term. Why only use them as a remedy for emergencies and not adapt our lifestyle to a healthier option? It doesn’t have to be a forever dieting and exercising life or even be massively dissatisfied about your weight. Make small changes in your diet and add 30min of exercise is good enough. This way you will be able to control your weight better and also lose weight easier for when you need to.

How to Lose 5 pounds summary
1. You will most probably not lose 5lbs of fat in 7 – 10 days. Even if you lose 5lbs it will be some fat but mainly glycogen, water and some protein.
2. It is best to follow a healthy diet combined with exercise and do not lower your calorie intake to much. It is not good and you will not lose more fat.
3. Do little things which can help you cheat your way in the outfit.
The above are only weight loss tips. It is always recommended to consult the appropriate health professionals before making any changes to your diet and lifestyle.

Calories to Lose Weight

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In the blog, we will talk about calories to lose weight. Have you ever noticed with jealousy that you don’t seem to be able to eat as much as some other people? You may be one of the rare individuals blessed with the gift of eating as much as you want, but more likely you are one of the masses who have to watch what they eat to stay trim. The first step in taking good care of your body is to know how many calories you should be eating a day. So take out a calculator and sit yourself down, I’m going to explain it all. Be sure to keep track of the numbers you get for each step or alternatively you can use our calorie calculator below to get an instant answer on how many calories to eat if you want to lose weight.
FIND OUT YOUR RESTING METABOLIC RATE (RMR)

Calculating the number of calories you need each day for normal body functioning is the first step in finding how many calories you should be eating a day if you want to lose or gain weight.
STEP 1: WEIGHT

Did you know that heavier people often have more muscle mass than the general population? Any extra pounds make for built-in weight training, which can put tremendous strain on the bones and cause the muscles to kick into overdrive. Those with more muscle mass, or perhaps just a larger frame, also need more calories each day. Fortunately, this is one part of your energy equation that you can change by adding muscle or losing weight.
Take your weight (and I mean your accurate current weight) and follow the equation below:
FOR KILOGRAMS: 10 times your weight in kilos
FOR POUNDS: 4.54 times your weight in pounds
STEP 2: HEIGHT

The influence of height on daily calories is a bit less of a mystery- taller people have inches of body to feed than shorter people do! Unlike weight this is not something that you can modify.
Find out your high in inches (12 inches to a foot) or meters and use the following equation:
FOR CENTIMETERS: 6.25 times your height in centimeters
FOR INCHES: 15.88 times your height in inches
STEP 3: AGE

Age has a negative effect on daily calories and it shouldn’t come as a surprise. Yes, you tend to be less active as you get older, but also your body doesn’t function as effectively, your cells don’t replicate as frequently, and you have a general lower need for nutrients. This equation only works if you use your true age, not how old you tell your friends are. If you don’t know your age, consult a calendar.
AGE: 5 times your age in years
STEP 4: GENDER

I hate to say that men need more calories than women- even women of the same age, height, and weight. This step is where you can add everything up: add your numbers from steps 1 and 2, subtract the number from step 3, and add or subtract the number below according to your gender.
MEN: Add 5
WOMEN: Subtract 161
STEP 5: ACTIVITY

The number you got in the previous step is called your resting metabolic rate (RMR). This is the amount of calories you burn each day without trying. These calories go toward maintaining your brain, heart, liver, kidneys, and muscles. If you want to understand how your daily activities factor into this equation, you need to do some soul searching and think about just how active you are in your day. Your ‘activity factor’ usually falls somewhere between 1.2 and 1.9 with 1.2 being somebody who is completely sedentary with no daily exercise and 1.9 being a professional or endurance athlete. Choose where you fall with care- if you overestimate you are only cheating yourself!
SEDENTARY: Multiply RMR by 1.2
MODERATE EXERCISE: Multiply RMR by 1.4
INTENSE EXERCISE: Multiply RMR by 1.75
ENDURANCE EXERCISE: Multiply RMR by 1.9
HOW MANY CALORIES TO EAT PER DAY IF YOU WANT TO LOSE WEIGHT?

You may or may not choose to modify this number, depending on whether you want to lose, gain, or maintain your weight. If you want to keep your weight the same but transition fat to muscle there is no need to change your daily calorie intake.
TO GAIN WEIGHT: Add 300-500 calories
TO MAINTAIN WEIGHT: Add 0 calories
TO LOSE WEIGHT:Subtract 300-500 calories
Take the number you get and try to keep your calories to about that level each day! This method is not foolproof; using an equation to determine your total daily calories is fine for estimation, but it doesn’t account for your body’s innate metabolism. The simplified version of this equation (called the Mifflin St. Jeor equation) is below:

Weight Loss Success Stories

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Below is a weight loss success stories as told by 33 year old Chander -
Name: Chander
Age: 33
Height: 5'8"
Before Weight: 219 pounds

How I Gained It: At one stage of my life I was going through a very unhealthy daily routine which comprised of not cooking healthy food at home, eating junk food such as Hungry Jack's, McDonald's burgers, chips and pizzas, to name a few! Exercise was never part of the routine with long hours spent in front of the laptop. I could clearly see my waistline expanding and it was pretty evident that things were not okay. Although I would realize that a change was imminent, procrastination was the culprit, I was never moved to make that change.

Breaking Point: One morning I said to myself that I had to make up my mind to make a change. I visited my local Virgin Active health club and had a quick chat with a sales guy at the gym. He gave me a quick walkthrough and also said that I was looking overweight for my height and age. What won me over was the variety of the group sessions they have, plus in-house rock climbing, a swimming pool and a ridiculous number of cardio machines. I made up my mind and signed up!

How I Lost It: I hit the gym the following day and started off with the rock climbing. I was rather amazed that I could push myself to climb up to 4 meters (approximately 13 feet) -- this was a confidence booster! I had never imagined that I would be able to do it.

I wanted to try out the treadmill the second day at the gym to check how far I could run. It was rather disappointing that I could not make it beyond 1.5 kilometers (almost 1 mile) and was profusely sweating at the end. I knew I had a problem to deal with and went back home disheartened.

On my third day at the gym, I signed up for a Spin class with the thought that cycling would be much easier than running. Well, that wasn't true at all! Ten minutes after the class commenced I was ready to give up and go back home to watch TV and eat chips. But I didn't want to do that. I knew I was at the gym to achieve something and not to give up. I pushed myself until the end of the class. I felt a sense of achievement, and I knew it was definitely going to help me smash my goal to lose weight.

But I knew the gym alone wouldn't help me if I didn't look at the diet side of things as well. Coming from an Indian background, I used to eat a lot of rice. I had no control on sugar -- just because I used to love it, I would generously put four sugars in one coffee!


I had to make sacrifices in my diet. I gave up rice, sugar and chocolates, plus carbonated drinks, anything fried and those burgers and pizzas. I even gave up beer. Now, my diet involves eating lot of veggies, fruits, cereal for breakfast, sugarless coffees and protein shakes.

The gym became my second home. I worked out seven days a week, doing Spin, running, Pilates and yoga. I lost about 11 pounds in the first month.

Now, I'm a fitness freak! But I am more responsible as to what I eat and don't really splurge.

It's been a year since I started going to the gym, and I can see that I have transformed myself into a complete health nut. I still don't eat junk food, I still work out out seven days a week, and I am also in the process of setting up my own personal gym at home. I have joined a running group and run with like-minded folks three times a week to train myself for charity runs.

I will soon be joining a biking group to enjoy scenic Melbourne. I love being able to wear tighter-fitting jeans and awesome T-shirts. I feel like I have a calorie calculator that pops up in my head before I bite anything. And I am taking my fitness goals to the next level by signing up for a personal trainer course very soon.