When it comes to health and weight loss, they can be two completely different things. You can eat a nutritious and healthy diet and still not get the results you want.
It all comes back to your basal metabolic rate (BMR) How much do you personally need to eat to lose weight.
This rate varies from person to person. Your BMR takes into account your age, gender, height, activity level, and whether or not you’re breastfeeding, all to determine how many calories your body burns each day.
Super healthy mummy, Cecily Goodwin – who lost 56 kg by following her 28 day weight loss challenge – She shares her tips for sticking to eating at your BMR
What is your basal metabolic rate?
You use energy no matter what you do, even while you sleep.
Your basal metabolic rate is the number of calories you would burn if you stayed in bed all day. Please note that you should never eat less than your BMR calories each day or else you can send your body into starvation mode.
Your basal metabolic rate decreases as you age, so it becomes harder to stay thin as you get older.
Similarly, depriving yourself of food in the hope of losing weight also lowers your BMR and is a trap that many people fall into.
However, following a regular routine of cardiovascular exercise, muscle-building exercises and metabolism-boosting foods can increase your BMR, improving your health and fitness when your body’s ability to burn energy gradually slows down. You can calculate your BMR below.
Why is it important to eat for your basal metabolic rate
It is important that you understand the science behind this rate, because this is how you will be able to achieve the weight loss you desire.
Every day we need to eat fewer calories than our bodies consume, so your basal metabolic rate is important in telling you exactly how many calories you need.
When we understand this and eat according to the requirements of our basal metabolic rate, we force our bodies into a calorie deficit and this is how you get results.
There is nothing more frustrating than eating super healthy food and not seeing scales move or centimeters fall! And that’s the difference between health and weight loss, and why this BMR really matters!
So your first step is to check the file Basal metabolic rate using calculator.Once you know how many calories you need to eat per day, it’s time to look at what we eat each day and see if we’re doing it right.
Whether you need to increase or decrease your calorie intake, healthy mummy He has the means for both! You can choose meal plans with different calories, for example a meal plan with higher calories, and you can also search the recipe center by high or low calories.
Some ways to reduce calories:
- Make your smoothies with almond milk or water instead of whole or low-fat milk
- Don’t use cooking oil if you don’t have to
- Choose lighter snacks
- Use a substitute like Konjac noodles or cauliflower rice
- Refrain from taking sugar in tea/coffee and replace it with stevia if necessary
- Choose drinking water over other fluids
Some ways to increase calories:
- Add coconut oil to your smoothies
- Use full-fat ingredients when cooking, such as full-fat yoghurt instead of light yoghurt
- Add more protein to your meals
- Add an extra snack to your day, for example, instead of a morning tea bliss ball, have two!
- Choose higher-calorie meals from the recipe center—for example, the sneaky Snickers juice recipe has 500 calories, while the spinach and ricotta pasta has 600. Choose this type of meal that is rich in nutrients that will add them all!
- Try adding some other The Healthy Mummy products to your day. For example hot chocolate with collagenAnd the coffee protein powder or the Belly snack bars!
Your BMR is the key to your success! If you stick to your basal metabolic rate requirements, you’ll see those results you want!
For every 5 kg you lose, it is important to recalculate your BMR to make it accurate at each stage of your journey.
Hint** If you are changing the ingredients in recipes, it will change the calories. So to make sure we don’t overfeed/overeat, make sure to take into account any differences you make.
Also, that extra piece of bubblegum peanuts counts toward those calories (although it’s irresistibly good!), so be aware of what you’re eating and understand how that can affect your BMR calorie goal each day.
Are you ready to start losing weight?
Do you want to change your weight but feel like you don’t have time in your day to exercise and eat healthy?
This is where the mummy is healthy 28 day weight loss challenge I can help.
What do you get? You can access:
- 28 Days Home Workout Routine (No Gym Needed) – With Video Instructions
- Customizable and breastfeeding-friendly meal plans
- Time-Saving Workouts for Busy Moms – Under 30 Minutes
- The challenge combines Pilates, interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels.
- Home to thousands of easy-to-prepare recipes.