WHAT IT TAKES TO LOSE 1 LB OF BODY-FAT/WEEK

• One pound of body-fat is equivalent to 3,500 calories.

How do you burn off a pound?
1) Begin by visiting http://www.bmi-calculator.net/bmr-calculator/

• This is a Basal Metabolic Rate (BMR) calculator. Your BMR is the number of calories that you burn if you were to lay in bed for an entire day.
• Enter your Height, weight, age, & gender. Click on “calculate BMR”

2) Calculate your daily energy expendature

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) :Calorie-Calculation = BMR x 1.375
  
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) :Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

*Example: my BMR is 1,320. 1,320 x 1.55= 2,046 calories/day

3) Create your deficit. The outcome of your equation is the number of calories that you need per day in order to maintain your current weight. If you expect to lose one pound of body-fat per week, then take the outcome of your equation and subtract 500 calories to create your deficit (a deficit of 3,500 calories per week means a daily caloric deficit of 500 calories).

*Example: The outcome of my equation was 2,046. 2,046-500= 1,546 calories per day

4) The outcome of step 3 equals the number of calories you must consume per day (for 7 days in a row) in order to lose 1 pound of body fat at the end of the week.

5) Use a journal to calculate your daily calories. Follow serving sizes so that documented caloric amounts are exact. Weigh & measure your food. If your food is unpackaged (as in the case of fresh produce), then Google the caloric intake of such foods. It may seem tedious at first, but you will begin to see easy-to-remember patterns. Try to eat every 3 hours.

6) I recommend dividing the outcome of your equation by 5. Eat 5 meals per day. Each meal should be structured to meet 1/5th of your daily caloric needs
*Example: My daily caloric need to lose 1 pound of body-fat per week is 1,546. 1,546/5= 309 calories per meal. I will eat 309 calories during each meal, 5 times per day.

You have the tools to make the changes that you desire. Now use them to get the results!

RECIPE: GINGER CHICKEN & WARM APPLE SLAW-Serves 4

Source:Better Home’s and Garden’s Special Interest Publications: Ultimate Chicken Magazine (2010)

Ingredients:

• 4 Skinless, boneless chicken breast halves ( 1 1/4- 1 1/2 pounds)
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 tablespoom olive oil
• 1 Red Onion, cut into thin wedges
• 1 tablespoon grated fresh ginger
• 1/2 cup chicken broth
• 2 tablespoons cider vinegar
• 2 red and/or green cooking apples, cored and cut into 1/4-inch strips
• 3 cups packaged shredded cabbage with carrot (coleslaw mix)
• I use 1 bag shredded cabbage & 1/2 bag shredded carrots from Trader Joe's
• Orange Wedges, for squeezing on top

Method:

• Season chicken with salt and pepper. In a large skillet, cook chicken in hot oil over medium-high heat for 4 minutes. Turn chicken and add onion and ginger. Cook 4-5 minutes more, stirring onions, until chicken is no longer pink (170 degrees F). Transfer chicken to a platter; keep warm
• Add broth and vinegar to skillet. Bring to boiling; biol gently, uncovered for 5 minutes or until reduced by about half. Add apples amd coleslaw mix. Cook and stir gently 5 minutes or until apples are tender. Return chicken and accumulated juices to skillet. Serve with orange wedges.

Per Serving: 270 Cal., 5 G Fat (1 G Sat Fat), 83 MG Chol., 518 MG Sodium, 20 G Carbo.,4 G Fiber, 34 G Pro).