Table of Contents
Resting Metabolic Rate
Resting metabolic rate, is it important?
Do you know your resting metabolic rate?
I never did, and I never thought much about it.
However, you should get a sense of your resting metabolic rate.
Once you know, you will begin to understand why you struggle with losing weight.
I will take a story page out of my own play book.
How knowing your resting metabolic rate can help you.
May 22, 2014
Now at 201.2 pounds.
How can this vicious cycle end?
At the bottom , you can see the goal was to be 180 pounds in 90 days.
As usual, that did not happen.
I have been up and down for over a year now.
I was down to at least 180 a year or so ago.
Now, I am back to a weight of 201.2 pounds.
Only another 74 pounds and I will be back to where I started.
And I do not want to go back there.
What gets measured gets managed, know the numbers
So, for a long time, I want to believe that I do not have to know any numbers.
Just eat no bread, and I can never gain weight.
The problem with that solution has been extreme hunger.
And, I was feeling way too thin.
So now, I want a bit more science in the equation.
Calculate your RMR
Calculate your resting metabolic rate (RMR).
This is the number of calories you need to be alive, to breathe, pump blood, grow hair, blink—to exist.
The standard way to compute the RMR is by multiplying your weight by 10.
This is assuming no major physical activity.
So, in my case, the RMR is 2010 calories per day at a current weight of 201 pounds.
This means that at minimum, I need 2010 calories to just keep everything fueled up.
Of course, if you workout or walk for an hour, you need to add on to this basal metabolic rate.
Shoot to lose a pound or so a week
You really have to take care of yourself and shooting for a loss of one pound a week is more than reasonable.
In my mind, the best thing to do is to at least eat the amount of calories for your goal weight.
So, if you want to be 190 pounds, make sure that you get about 1900 calories.
And spread this 1900 calories throughout the day, not at one meal.
In addition, start to workout, walk, run, swim and weight lift.
Adding an hour or so of exercise to your day will burn off another 200 or 300 calories.
1900 calories divided by 5 meals during the day is about 400 calories per meal.
Let’s see what a 450 calorie meal looks like:
Mushroom egg white omelette
Here are the ingredients and the calories:
Breakfast CaloCries Carbs Fat Protein Chol Sugar Egg Whites – Scrambled, 5 large Egg (33g) 85 1 0 18 0 1 Oil – Olive, 1 tablespoon 119 0 14 0 0 0 Tomatoes – Raw, 0.5 Medium 8 3 0 1 0 2 Mushrooms – Raw, 1 cup, pieces or slices 15 2 0 2 0 1 Crystal Farms – Reduced Fat Mexican 4 Cheese-shredded, 1/4 Cup 80 2 5 7 15 0 Paul Newmans – Lite Balsamic Dressing, 1 tbs 23 1 2 0 0 1 Friendship – Low Fat (1%) Cottage Cheese With Pineapple (8oz Container), 1/2 Cup (113g) 120 16 1 12 10 15 450 Calories 25 Carbs 22 grams of Fat 40 grams of Protein 25 Cholesterol 20 grams of Sugar
If you have this for breakfast, you will not be starving.
Choose your Fav Healthy Meals
You want to keep your meals between 300 and 400 calories as it is difficult for your liver to process more than 400 calories at a shot.
If you eat too much, your liver will end up storing the additional calories in your fat cells.
So, it is now time in your life to accept a modicum of portion control.
If you are concerned about cholesterol levels, consult with your doctor about whole eggs.
Isalean Pro High Quality Whey Shake which you can find here
Snack Isagenix – Isalean Pro – Natural Chocolate (Packet), 1 packet (69g) 280 21 6 36 80 9 Bananas – Raw, 0.5 medium (7″ to 7-7/8″ long) 53 13 0 1 0 7 Crazy Richards – 100% Creamy Peanut Butter, 1 tbsp 95 4 8 5 0 1 Add Food 428 Calories 50 grams of Carbs 14 grams of Fat 51 grams of Protein 85 cholesterol 29 grams of Sugar
Remember, the goal here is that in 90 days, I will be 180lbs.
Even though I had the right idea, I failed in this case to reach 180 pounds in 90 days.
The main reason is because I did not measure every day.
Once you fall off the band wagon, it is difficult to get back on.
So, even with a good tool like resting metabolic rate, it will not help you, unless you stay conscious.
A simple way to stay conscious of what you are eating is to figure out one basic meal plan.
Just one day that you can adjust as you move forward.
If you are 200 pounds and want to be 180 pounds, then create an 1800 calorie meal plan.
You will see whether you are losing or not by recording your numbers every day on a calendar or spreadsheet.
Once you start tracking your progress daily, you should see results.