Nutrition and Fitness Integration
- Define Your Fitness, Weight and Nutritional Goals
Nutrition and Fitness
My Typical Grocery List Items. Ria Sweetraw. 2014. EarthFare Market.
Choose a fitness plan you can incorporate into your daily life. Let Being Fit, Improving Wellness, and Living Healthy become your lifestyle. Commit to nurturing positive habits that increase your energy, happiness and overall well being.
Nutrition is a valuable partner to your fitness plan. You can work like crazy in the gym only to find you are not seeing the results you want because the numbers dont lie; the calories you burn from your workout is not equally to the calories you consume.
Define your fitness, weight and nutritional goals. Seek those who can assist you in educating you, training you, supporting and coaching you. You may want to hire a fitness trainer, or wellness coach, take vegetarian or raw food
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bigstock-green-and-red-healthy-foodTo find out your ideal caloric intake, start by calculating what’s known as your base metabolic rate (BMR):
Women: Multiply your weight by 10. Men: Multiply by 11. This is your BMR.
Now add to that 20 percent of your BMR if you have a sedentary lifestyle; 30 percent if you are somewhat active; 40 percent if you are moderately active; or 50 percent if you are very active.
The number you get is how many calories you need to maintain your weight.
For example: If you’re a somewhat active 145-pound woman, your BMR is 1,450 calories a day, and your lifestyle quotient is 30 percent of that, or an additional 435 calories. So your daily total for maintaining your current weight is 1,885 calories. If you want to lose one pound per week, you simply need to cut or burn an extra 500 calories a day. (Source: Everydayhealth)
What’s the 1lb A Week Weight Loss Rule?
493x335_make_your_walk_a_workout_featuresThe number one rule for losing weight was originated from researcher Max Wishnofsky, MD, in 1958 and looks like