This Definetely worked for me. I am

5’2 and was 130lbs and I lost 11lbs by eating about 900 calories a day and running about 3 miles a day for about 2 months. I just got used to limiting my calorie intake. There were times that I did “cheat” but I just made up for it other days. I stopped doing this at the end of fall and gained 8 lbs back. But just started back again & down 2.5 lbs in a week. It really is more of thr calorie intake that matters more than working out in my opinion. It’s only really hard for the first 3-4 days but once u see a pound off thr scale you want to keep going, like a competition with yourself. I’m going away in 6 weeks so trying to get to 110 as I am 126 now. We’ll see but I’m on thr right track now and I am running at the gym 5 days a week for 30 mins. It’s tough but I feel better than ever

Last Friday, January 27, 2012, I vowed to myself that I would reach a goal of losing 6 lbs. by Tuesday, January 31, 2012. Needless to say that I did not even come close to reaching that goal, which happened to be a day before my 59th Birthday (Feb 1, 2012).  Instead I fluxuated between the usual 176 - 177 lbs. through out the week remaining. Why? Probably because of my celebrating my birthday with my family at a new popular restuarant; namely, Olive Garden and the fact that my wonderful husband bought a Bruester's Birthday Ice Cream Cake.  I don't think that it's the birthday cake doing this yooing back and forth weight wise, which is extremely frustrating when it does, but rather it's the chiseling of extra cake bites that I did yesterday afternoon. Yesterday and throughout the entire week of January 30th - February 4th , I worked out at the local YMCA in various cardio dance classes mind you thinking that I would salvage my chance of losing more weight after my big birthday celebration on Wednesday. Not a chance cause by Saturday, February 4th I weighed the same as I did a week ago, which was 176.0 lbs. then and now. Although on the morning of Friday, Feb. 3, I weighed 177 lbs. I know it was a 1 lb. weight loss; however, I wanted much more of a weight amount of 3 or 4 lbs with all the cardio, walking, and toning I did all week.  Seriously, I am FED UP WITH THE MESS of not losing enough number 1 and secondly, basically, not reaching a specific goal of a 6 lb. weight loss and coming up short of just breaking even on my HAPPY BOOM BOOM DAY and WEEK.  Today, Saturday, February 4, 2012, I start fresh and ready to try again; however, I am very awhare of another HAPPY BOOM BOOM DAY approaching, Wednesday, February 14th, St. Valentine's Day. I am facing that fact; however, doing I am doing something to not only combating gaining weight and not reaching my goal with a new strategy; namely, to stay a little below my daily calorie allowance, counting my calories to make sure that I do, and lastly exercising by walking and doing cardio 3 to 4 days a week. In doing this, I will increase my Resting Metabolic Rate.

Food diaries make you more aware of what you’re eating and, in so doing, can change your eating behaviors,” says Katherine Tallmadge, R.D., spokesperson for the American Dietetic Association and author of the book Diet Simple. “You’ll be less likely to nibble on food as you cook, for example, if you have to account for each little bite. At the end of each week of keeping a food diary, you can look back and analyze what is working for you and what is not. By finding patterns in your eating habits, you may be able to identify small changes that you can make to cut calories and lose weight.”

The key to long-term weight loss, says Tallmadge, is cutting just enough calories per day so that you lose weight without lowering your resting metabolic rate (RMR), the number of calories needed to sustain basic functions such as maintaining body temperature, heart beat and breathing. Your RMR accounts for two-thirds of the calories you burn every day; the other third is burned up by physical activity, including everything from brushing your teeth to a vigorous workout. For most women, cutting 250 calories per day is enough to lose weight without lowering your RMR. Tallmadge suggests using this formula to calculate your own calorie needs:

Read More http:***********/create-your-own-food-diary/4-a-122155#ixzz1lQ3oJZRw



Resting Metabolic Rate

by Dave on January 30, 2011


Resting Metabolic Rate or RMR for short, is synonymous with Resting Energy Expenditure or REE to give it its abbreviated term. Resting Metabolic Rate  measurements are typically taken under less restricted conditions than BMR  ( Basal Metabolic Rate ), and do not require that the subject spend the night sleeping in a test facility prior to undergoing testing.


What is Resting Metabolic Rate

Your resting metabolic rate is the calories you burn while at rest. If you got up in the morning and went from your bed to the couch and watched TV the entire day, this would be a pretty good estimate of your  daily calories.

If like most people you are searching the internet for information on your metabolic rate then you will  also see many of the search terms show  up for BMR, or Basal Metabolic Rate. This term is so widely used though the BMR and RMR are a little different.. In fact,RMR is likely to be more appropriate for your needs and is the more accurate estimation.

If you are looking for an estimate of how many calories you need or burn in a day, we suggest that you use your Resting Metabolic Rate as basic guide .

Calculate Resting Metabolic Rate

You can calculate your resting metabolic rate using our rmr calculator The calculator uses the resting metabolic rate formula in order to give you an estimate of your daily calories.  The resting metabolic rate calculator is an ideal tool to help plan your calorie levels in order to lose weight.


.Calculate your RMR

Metric (kg) Imperial (lbs)

Weight in KG/Lbs:

Height:
cm/feet Inches

Age in years:

Gender: Female /  Male

Here is the link for calculating your RMR:
http://www.restingmetabolicrate.net/

Armed with this info, I sincerely hope that I have helped not only me but others here who want to lose weight and keep it OFF for good.