My Journey to 100 Days to Amazing-36

self disipline

Today’s tip for Amazingness:

Forget the Fads, do the Math!

How much should I eat?

One of the things I love about nutrition is that it is a science and I trust science.  There are certain ways our bodies deal with the food we eat and what we burn and we can use this science to determine our caloric needs, among other things. Remember, just like we can over eat, we can under eat too and it is important to know what we need.

This next part can be upsetting to some, but it it will be OK and you get to watch the changes which is kind of fun.  The larger you are the more calories you need. If you are overweight you may find that you want to eat far below what you bodies needs and this will only hurt you.  Your body needs a certain amount of nutrients and calories just to do the basics of caring for you, such as growing hair, regenerating cells, breathing, keeping you well etc.  Don’t starve yourself, just be patient.  If you are under eating and increase your caloric intake to a reasonable deficit for weight loss you will see results, just hang in there.

You don’t have to be up on the latest fad diet you just have to do a little math. ” MAAAAATTHHHH!  What the what???”!  Wait, wait, shhhhh, it is ok.  It is just a little tiny bit of math and you are allowed to use a calculator!!!  No Calculus here, just simple math.  Let’s take a look.

First we need to know what you body needs to just exist, just to be there with no movement; at rest.  This is called your Base Metabolic Rate or BMR.  The mathematical formula to determine BMR is: (I use the metric system here, it works better for me mathematically you can use this converter or if you love math then: Kilograms= pounds divided by 2.2, rounded the actual number if you want to know is 2.2046226218.)

Age Men Women
10-17 (17.7x Body weight in kg) + 657 (13.4x Body weight in kg) + 692
18-29 (15.1x Body weight in kg) + 692 (14.8x Body weight in kg) + 487
30-59 (11.5x Body weight in kg) + 873 (8.3x Body weight in kg) + 846
60-74 (11.9x Body weight in kg) + 700 (9.2x Body weight in kg) + 687
75+ (8.4x Body weight in kg) + 821 (9.8x Body weight in kg) + 624

Example: 35 year old woman weighing 145 pounds ( 145/2.2 = 65.9090909091 or 65.9)

8.3 x 65.9=546.97

546.97 + 846 = 1392.97

or (8.3 x 65.9) +846 = 1392.97

With me so far? This woman needs to eat 1392.97 a day to exist at rest, this is her BMR


Next we take the BMR add her activity level.  This is known as PAL. The formula is  BMR X PAL

  • Sedentary: Sedentary occupation and lifestyle-Eating, Sleeping,Working, Cooking, Sitting, desk job etc.
    • Multiply by 1.4
  • Active to moderately active: sedentary, but do regular physical activity 1 hour
    • Women Multiply by 1.6
    • Men Multiply by 1.7
  • Vigorous active lifestyles: Regular strenuous work or leisure activity for several hours
    • Women Multiply by 1.8
    • Men Multiply by 1.9

Let’s look at our 145 pound woman and say she is moderately active:

Her BMR was 1392.97, multiply this by 1.6: 1392.97 x 1.6 = 2228.752

This means that to maintain her weight she will need to eat 2228.752 or 2229 calories a day


What if our friend wants to lose weight?  The general accepted rule of thumb is a deficit of 3500 calories a week or 500 pounds a day. This would be  2229-500=1729
To lose 1 pound a week our friend would make a goal of 1729 calories per day.  We are already assuming she is eating foods high in fiber, varied in choices, made up of vegetables, fruits, healthy grains, and wise fats with moderate animal proteins, low in sugar, low in sodium, and moderate in fats.  The Mediterranean diet would be great choice for her if we were to choose.
If she wanted to lose more than a pound she could decrease by more than 500, but in this case I wouldn’t reduce by 1000 calories because it puts her below her BMR.  She could try a deficit of 800 calories, bringing her to 1429 calories per day.
If she wanted to gain weight she could add 500 calories per day.

See?  That wasn’t so bad.  Of course you could always use an online calculator, but I find doing the math for myself helps me own it.  You will want to recalculate as you lose or gain weight as your weight change will change the numbers.

Keep in mind this is a general rule of thumb and if you have health issues consult your physician or a registered dietitian or nutritionist who can help you establish what is healthiest for you.

Please note: I am not a Dr., dietitian, or nutritionist and am not trying to treat or prescribe.  I am simply passing along the well established data regarding these formulas.

Do the math, set the goals and you can do it!!  Be amazing, even when math is involved!


 

My Goals for this 100 days:

My Shaklee Life: I had the chance to tell a couple people about Shaklee recently and I have 2 people who are thinking about what they would like to order.  It excites me to think of the potential for them.  To feel better!

“Like” My Shaklee Life Facebook page and learn health and fitness tips as well as more about Shaklee.

My Life of Well Being: This week I am back from vacation and ready to bring healthy things to the table for me and my family!  I just received a great cookbook called “Date Night In” with wonderful recipes, many of which can be adapted to be a little healthier.  As long as you are eating well over all remember to indulge from time to time.  Enjoy your food.  Eating well doesn’t have to mean tasteless!

Here is my Shaklee 180 fitness plan.  If you you’d like to join me ask me about becoming a member and having access to the 180 fitness plan, meal plans and nutrition guides.

Every morning I drink a Life Shake and take a Life Strip- Strip and Shake!

Monday & Thursday: Upper

Tuesday & Friday: Core

Wednesday & Saturday: Lower

I also add in Yoga and Tai Chi and Dolphin Pushups -oof and walking!

What is 180?  Take a look at this video, but take note that the 180 shake has been upgraded and improved to the new Life Shake.

What motivates you? Reply and share your motivating tricks and tips.

 100 Days to Amazing!  You can do amazing things. I believe you can; you believe you can too!


What the 100 Days is about:

I was at the Shaklee Global Conference August 12-16th and we were challenged to 100 Days of Amazing with the question of what could we accomplish in 100 days if we really tried?  I was inspired by the challenge, both as a business builder who wants to grow my business in 100 days and as an individual!  What could I do in 100 days?

My Journey to Amazing: My 100 Days to Amazing are committed to making a more successful business as a Shaklee Independent Distributor and I am also committed to 100 days to amazing health and fitness. I want to be fit for my future making sure that my health span matches my life span as closely as possible.  This is my Journey.

All photography is by me. Feel free to share, but I ask that you credit the photo to my Lisa Wright Burbach.  To see more of my photos visit my flickr site and Instagram listed to the right.  I also have some photography on Pinterest.

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