Fat Burning Nutrition Tip #2

Write it down! Fat loss is a simple equation of calories in vs. calories out, meaning work out more calories than you take in. You have to know what you are eating and drinking. Quality of food matters just as much as your quantities. I suggest keeping track for at least a month, by then you will get the hang of things and have better intuition about your diet.

Keeping an online journal is better. Join a free site like www.myfitnesspal.com or 411fit.com to keep track of your calories. At first it may seem tedious because you have to input your data, but you can save meals and foods you eat often. I like the online journals better because you can see the breakdown of your calories from protein, fat and carbs as well as sodium. It's good to know all of this information. Knowledge is power!

Fat Burning Nutrition Tip #1

Know your daily caloric goals. You must know how many calories you need to consume daily to meet your energy needs. To keep your metabolism functioning efficiently and your body burning fat (rather than storing extra calories as fat) this is a MUST.

Here is a cool formula to help you calculate your resting metabolic rate (RMR), amount of calories your body needs to function. Keep in mind this is a rough estimate, but it will get you on the right track!

1. Calculate your RMR
Body weight x 10 = RMR

2. Calculate your daily activity burn
(everyday activities i.e. walking, talking, laughing, etc.)
RMR x 20% = Daily activity burn

3. Add your numbers
RMR + Daily activity burn = maintenance factor

Example: a 5’10”, 140 pound woman
RMR = 140 (body weight in pounds) x 10 = 1400
Daily activity burn = 1400 (RMR) x 20% = 280
Maintenance Factor = 1400 + 280 = 1680