In order to eat the right amount of calories to maintain your weight, to lose weight or to gain weight, you will need to know your Basal Metabolic Rate. When you know what your Basal Metabolic Rate is, you can adjust your caloric intake to meet the needs of your metabolism type. Once you meet the needs of your metabolism type, you will have better control over your body's health.
Instructions
1. Decide if you want to maintain your weight, to lose weight or to gain weight. Use a Basal Metabolic Rate calculator to find out how many calories you need to consume daily at rest: Insert your height, your weight and your age in the BMR calculator on the Discovery Health website. Note the calories you need in your notebook.
2. Increase the amount of calories you need by 500 calories to gain a pound each week or by 1,000 calories to gain two pounds per week. Decrease your basal metabolic rate caloric intake by 500 to 1,000 calories per week to lose a pound or two every week. Consume the amount of calories specified by your Basal Metabolic Rate if you need to maintain your present weight.
3. Use the food pyramid guide in order to consume the right amount of portions from each food group in your diet. Make a section in your notebook for each food group for each day. Write down the foods you consume.
4. Use the calorie counter to determine calorie intake, and document caloric intake in your notebook by each food listed under each food group. Do not consume more than your caloric intake goal.
5. To improve your metabolic rate, exercise three times a week for a half hour a day; cardiovascular exercises are the best for increasing your metabolic rate, so aerobics, jogging, running and swimming are all excellent exercise choices. Reduce your exercise to one to two times a week doing stretches and strengthening exercises with weights if you want to maintain your weight, or if you are looking to gain weight.
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