Body Weight [lb] x 15 + (moderate activity [min / day] x 3.5)
Because you want to lose weight, your target = BMR - 500 kcal
For example, you weigh 140 pounds and perform 20 minutes of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal, it would be 2170-500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 pound per week.
Tip 2: Eat at least five servings of fruits and vegetables a day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps keep the calorie count low.
Healthiest Foods selected by dietitians-
Tip 3: Keep an eye on portion size
A serving of pasta means 1 / 2 cup cooked pasta. But most restaurants serve a pasta dish with 4 servings pasta! You do not fill and wash the plate each time. You can simply ask to take home the leftover.
Tip 4: Do not skip meals
Eat small frequent meals help to balance calorie intake throughout the day and also keeps blood sugar balanced.
Tip 5: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods like fast food. Packaged and convenient foods are often higher in sodium and fat content.
Tip 6: Do not be too restrictive
Everyone has their favorite treats. Just leave yourself a little pampering, but be aware of the frequency and quantity. Have a small treat once in a while can be rewarding to your weight loss experience.
Tip 7: Understand Food Claims and Labels
A product marked with a fat-free claim does not mean it is low in calories. Similarly, a product labeled as low-sugar or low-carb does not mean it is low in fat or calories.
Tip 8: Watch out for sugary drinks
Juice, soda, cream and sugar in coffee or tea all add up. Choose to drink at least eight glasses of water a day.
Tip 9: Keep a food journal
Keep a food journal helps you pin point your eating patterns, and will let you easily change it. If possible, get registered dietitian to review the log.