HELPFUL HINTS

If you are wanting to lose 2 lbs. per week you need to get rid of 7000 extra calories (3500 calories = 1 lb.)

Diet: Find out what your BMR (Basal Metabolic Rate) is by going to this link:

http://www.caloriecheckbook.com/?gclid=CJrsldSi_5gCFQrAGgodIHEPng

The BMR is what your body burns on its own each day. I calculate what it is going to be at sedentary and then add what I do in exercise.

Then in order to lose an extra 1000 calories per day you need to drop 500 calories off of what you are eating each day and then burn an additional 500 calories a day through activity or exercise. (e.g. My BMR is around 2000 calories each day. So I cut my caloric intake to 1500 and burn around 500 (or more) additional through exercise each day.)

I try to find different combinations of food that equal a certain amount of calories. Then I know when I eat something how much I have eaten and I can control my food intake and make LIFE STYLE changes that I can follow for the rest of my life.

Breakfast: I eat around 200-250 calories for breakfast.
1. oatmeal (made with water)-150 calories, v-fusion (light)-50 calories (FAVORITE)
2. egg-80 calories, toast w/ spread-100 calories, v-fusion (light)- 50 calories
3. Honey bunches of oates (3/4 c.)- 120 calories, skim milk (1/2 c.)-40 calories, v-fusion (light)- 50 calories

Lunch: I eat around 400 calories for lunch.
1. PB (1 T.)-95 calories, whole wheat bread- 90 calories, banana-100 calories, v-fusion (light)- 50 calories (FAVORITE)
2. Caesar salad with chicken-350 calories
3. wrap w/ turkey, lettuce and tomato-300 calories, v-fusion (light)-50 calories

Snack- I eat 200-300 calories.
1. smart popcorn-100 calories
2. 100 calories snack pack
3. 100 calories of fruit (blackberries, strawberries, apple, pears, bananas)
4. Lindt chocolate ball-70 calories

Dinner- I eat around 600-700 calories.


Excercise: Work out 5 days a week burning around 500 calories each time. Remember that you are having 2 REST days so make sure to work out a little harder on some days to burn a little more calories or on your REST days eat fewer calories (knocking off 750 calories).

1. You burn around 100 calories per mile. Whether you are running it, walking it, skipping it... so in order to burn 500 calories you need to run (50 min. at 6.0) or walk (100 min. at 3.0.) or combo of walk/run for 5-6 miles.

2. Elliptical on level 6-10 for 1 hour (going 4.5-5.0 mph) burns around 500 calories.

3. Step class will usually burn around 400-500 calories an hour if you are working at a high intensity.

4. Spinning at high intensity for 1 hour usually burns around 500 calories.

Consistency is the key. Be consistent through your eating habits figuring out your whole week of meals at the beginning of each week and sticking to them. Be consistent through your aerobic activity. Plan your workout schedule at the beginning of the week and make sure to follow it. If you are consistent, I promise you that you will see the changes that you would like.

And last but not least... I DO NOT cut out anything that I really love. If I want a piece of pizza (pepperoni-350 calories) then I work it into my calories for the day. If I want some ice cream(90-120 calories per 1/2 cup) I work it into my calories for the day. If you cut out something that you love, you will eventually binge on that item and give up all together. This is a LIFE STYLE change that you are going to be making for the rest of your life so you need to train your body to eat in moderation the things that you LOVE. Remember that if you do end up eating a little more than what you were wanting to in a day that you can always walk on the treadmill a little longer to work it off.