In order to start a diet plan where you lower the amount
of calories you eat each day, you need to know how
many calories your body burns just doing what you
normally do. After all, if you lower your caloric intake to a
level that is still above how many calories your body
burns, you will still not lose any weight.

To calculate how many calories your body burns on a
daily basis, there is a handy formula you should look into.
It’s known as the Harris-Benedict formula.

By using data about how old you are, your sex, your weight, and how
active you are each day, the formula can determine the
amount of calories you burn on an average day. This
number is known as your Basal Metabolic Rate and is the
most important number you can know when trying to
lose weight using a diet based on calorie counting.
While you could input the data into the formula yourself,
there are a couple of easier tools that you should check
out. The first is a chart that was designed by for the
MyPyramid.gov website sponsored by the US
government.

You can find the chart here:

http://www.mypyramid.gov/pyramid/discretionary_calori

es_amount_print.html . While it provides some good
data, it is rough and there are better options out there.
A better, more personalized, option in addition to the
above chart is a Basal Metabolic Rate calculator where
you enter in your own unique data. These calculators are
perfectly safe and easy to use. In about two or three
minutes, you’ll be well on your way to knowing exactly
how many calories your body burns on the average day.
Of all of the calorie calculators online, the best is one
provided at this website: http://www.stevenscreek.com/
goodies/calories.shtml . It gives a very precise
breakdown of how many calories you burn both during
activities and resting. Other good calorie calculators
include the one at the Mayo Clinic website
(http://www.mayoclinic.com/health/caloriecalculator/
NU00598) and one found on About.com’s
Calorie Count Plus website
(http://caloriecount.about.com/).

How Many Calories Do You Need Each Day Hide

Eat a minimum of three meals a day

eat a minimum of two snacks a day

Never wait more than three hours between meals
or snacks. Speacing of meals and snack very important

Never eat solely a carbohydrate and protin for a snack,
Protin is antagonistic to insulin.  It will keep your insulin
down, while stabilizing your blood suger levels.

Eat legumes a least once a day. They are filing, high in fiber
carbohydrate and protin and low on glycemic index. They are food that help you
stabilize your blood suger and lose weight.

vary your menu. keep your food selation intresting and satisfying by making new
selection every day.

Take your time to plan your menu until you are automatically familiar and confortable with your program

eat slowly.  It take twwnty minutes for your stomach to tell your brain that you are full.

Meal Planning Guidline Hide