For Fat Loss Calories Count and BMR Matters

Ok, so you’re now ready to eat for fat loss. Eating for fat loss doesn’t have to be difficult or tastless. It does require thought and discipline however, something most people find difficult. It also takes a change in your daily habits to make this type of eating successful.

Eating lots of fast foods and restaurant meals, skipping meals, eating too much sugar, drinking too much alcohol and taking in too many calories won’t cut it if you want well defined, sexy abs. You’ve got to remove the layer of fat on top of them.

Calories and BMR

Fat loss begins with calories. It’s calories in-calories out. If calories in equals calories out, weight will remain the same. If calories in are less than calories out, you will lose weight in the form of fat (if you do it correctly).

Everyone’s body has a minimum amount of daily required calories. This is known as your or Basal Metabolic Rate. Your BMR is the amount of calories you would burn over a 24 hour period if you were to lie down and not move for that entire time. You never want to drop your caloric intake below this number or your body will begin to cannibalize itself for calories for energy usage.

Calculating your BMR for fat loss is important. If you take in too few calories, your body will think it’s starving and will go into preservation mode. It’ll store all calories for future use. You’ll get fatter over time. Plus, your body will cannibalize itself for needed calories. Not good!

BMR slows as we age and the best way to rev it up is to do strength or resistance training. In other words, hit the weight room and kick your BMR into high gear. Remember for fat burning muscle=metabolism. Cardio exercises will also boost your metabolism.

Thermogenic Foods Boost BMR

There are some foods called thermogenic foods which naturally boost BMR. Add them to your diet for a calorie burning boost. There are spices like cayenne pepper, cinnamon, fennel seed, garlic, ginger, hot peppers, mustards and chili sauce, parsley and turmeric. Salmon, celery, salsa and almonds are also natural thermogenic foods.

Understanding why calories are important and why you don’t want to reduce them below your BMR is important when eating for fat loss. It is tempting to simply reduce calories to lose fat. Without knowing how many calories you should be taking in each day, you could actually be making yourself fatter! Counting calories and knowing your BMR can help prevent this.

“If your dream is a big dream, and if you want your life to work on the high level that you say you do, there’s no way around doing the work it takes to get you there.”

-Joyce Chapman