If you are a woman, your BMR =

655 + (4.35 x weight in lbs.) + (4.7 x height in inches) — (4.7 x age in years)

If you are a man, your BMR =

66 + (6.23 x weight in lbs.) + (12.7 x height in inches) — (6.8 x age in years)

Next, you would need to determine your daily caloric need based on your activity level, then add these results to the basic amount of calories you burn. Choose your appropriate activity level from the following and get your approximate numbers based on these formulas:
1. Sedentary (little or no exercise): Calories = BMR x 1.2
2. Lightly active (light exercise/sports 1 to 3 days/week): Calories = BMR x 1.375
3. Moderately active (moderate exercise 3 to 5 days/week): Calories = BMR x 1.55
4. Very active (hard exercise/sports 6 to 7 days a week): Calories = BMR x 1.725
5. Extra active (very hard exercise/sports & physical job or twice-a-day training): Calories = BMR x 1.9

Once you have that number you can determine the number of calories you would need to cut per week/day using the following equation:

Calories cut per week = (optimal weight loss per week, in pounds) x (3,500 calories)

Calories cut per day = (calories cut per week) / 7

How to keep track of your net caloric intake on a daily base and keep your weight lose goals? find out in my next post: Keeping track of your diet- that`s the secret!  Coming next!

We all know dieting isn’t a simple. However, if you have some basic knowledge of mathematics calculation, and I`m talking really simple math, you have a better chance to succeed in achieving your new weight goals! Once you realize everything we eat, drink, snack, “just a bite” or, lets put it this way- every little thing that goes through our mouth (accept pure water, of course) is literally adding numbers to the equation. those numbers are obiously calories, and we wanna make sure the total will be lower then the number of calories our body burns during the day.  Reaserches proved that losing a pound of fat requires a 3,500 calorie deficit, which you can achieve by cutting calories from your diet or burning more calories through exercise.

So? How do we know how much calories we burn during the day?

Discover it in my next post to come : 

How much do we really burn?

Coming next!   

Dieting has never been an easy thing for me especially since loosing weight comes slow even when I`m really trying to keep a healthy, light lifestyle routine AND exercise at least 4 times a week… Apparently, there could be a hidden factor in weight control such as: Bacteria. Everyone has bacteria in their digestive system, but if you’re overweight, it may be because the blend of those bugs is causing you to absorb more calories from the food you eat!
Adding healthy bacteria and “Getting more pro-biotics in your diet can change the balance of bacteria,” says Steven Pratt, M.D., author of SuperHealth, and that can lead to more efficient weight loss! Eat more Yogurt which contain probiotics, such as acidophilus and take control of your weight-loss like I did… (and yes, it worked..)

I used to think the best diet food is low fat and calories reduced. However, its not always true! The best diet food that is healthy, can fight disease and will slim you down is: Nuts! Nuts are fatty, but they keep you full, plus the extra protein they contain will revs up metabolism. Recent studies found that people who ate nuts on a daily base lost 39 percent more weight than those who didn’t , even though their calorie intake was the same! On top of that amazing weight loss fact, keep in mind that nuts can lower your risk of heart disease, diabetes and- cancer!!!  now, that a reason to go nuts, don’t you think ???!!!

These are some manue secrets you need to know:

• Anytime you see the words “Parmesans-Crusted,” or “Orange Glazed” assume the dish has been slathered in sugar or cheese, had given a frying treatment and probably contain nearly a full day’s worth of sodium and half a day’s worth of calories!
  

• In Mexican restaurants, salads are mostly the absolute worst choice from the menu. For example, with burritos and tacos, the amount of high-fat, high-calorie fillers is limited to what will fit in the shells! pay attention!
  

• The top word you should be careful about is the mighty Caesar. Regular restaraunt`s Caesar dressing is normally loaded with many grams of fat and is very high in calories, combine it with cheese and croutons and you turn your light, healthy salad to a complete diet disaster! always ask for a low fat or fat-free dressing!

Good Luck!

My worst enemy while dieting or weight watching is dinning out in wonderful restaurants where some great dishes are simply irresistible! You see, ever since I started dating my current spouse I found it harder to watch what I eat, especially because he loves taking me to those nicest food places, where you kinda feel like you missed something if you order your very ordinary Caesar salad! For me, a person who appreciates great food, it always feels like a battle!  A short consultation with my nutritionist had made me realized the fact I don’t have to feel bad about having a great quality restaurant dinner, as long as I eat right and less during the day! That`s the secret! What a blast!!!  

My secret is- Be realistic and guard against you weaknesses by not buying the treats at all! After all, if its not available- You cant eat it! Good Luck and strong willpower with your diet and weight watching!

For Breakfast:

STARBUCKS Perfect OATMEAL- plenty of energy and only 140 Calories and 3 grams of fat!!!

For Lunch:

McDonald’s Hamburger. (Yes, I know… Hamburger!!!)- With 250 Calories and 9 grams of fat you can add a side of salad with low-fat balsamic vinaigrette which adds 60 calories and 3 grams of fat to your meal however makes it DELICIOUS!

For Dinner:

PIZZA HUT EXPRESS: !/2 Personal Pan Cheese Pizza will provide you with 295 Calories and 12 grams of fat. Again, it is not a lot of food, and not the healthiest or most nutritious one, however, since we`r trying to keep it low on-the-g0, that is not so bad of choice!

• Chicken with Basil Cream Sauce

• Chicken Carbonara

•  Sesame Chicken

• Orange Peel Chicken

• Chicken Parmesan

• Lemon Chicken

• Alfredo Pasta with Chicken & Broccoli

• Meatloaf and Whipped Potatoes

• Lasagna with Meat Sauce

• Swedish Meatballs with Pasta

Make the Right Choice and try this easy making Diet Banana Split Recipe- Only 150 calories and 3 grams of fat per serving!
 

Ingredients:
1 medium banana
1 scoop non-fat vanilla ice cream or yogurt
2 tablespoons low-fat granola
1 spoon light chocolate syrup

Directions:
1. Cut the banana in half lengthwise (from tip to tip).
2. Place the banana halves on the sides of a mid size bowl.
3. Add the Ice-Cream or Yogurt in between the banana`s halves.
4. Top with granola and add the syrup.
5. Serve, Save (on calories!) & enjoy!

OATS:
Oatmeal or oats crackers have the highest satiety ranking of any food. Unlike many other carbohydrates, oats digest slowly, so they have little impact on your blood sugar, making them the most filling choice.

EGG WHITES:
Dig in to eggs whites. They won’t harm your heart, but they can help you trim inches. A recent study from Louisiana State University in Baton Rouge reported egg protein is filling, so you eat less later in the day!

ORGANIC STEAK:
The protein in beef helps you retain muscle mass during weight loss, and since regular beef has reputation, the organic choice would be healthier! The best way to eat beef while dieting is grill or broil top round or sirloin kind, sliced thinly and combined with mix of veggies.

WHOLE GRAIN:
Read the full story about why whole grain is better for your diet:

Don’t you just love chewing cookies plus actually eating right and fresh at the same time?! Another helpful diet secret of mine, or if I may say- a great sweet tooth saver, is keeping a box of Whole Grain baked Figs Newtons Cookies in hand. 2-3 cookies aside my afternoon cup of coffee are healthy, delightful choice for my in between meals craving. Contain only 2 grams of fat , 21 grams of carbs and 110 calories per servings, I cannot resist the real figs fill. Seriously- one of the bests tasty, healthy, real fruits and cookies combination I have ever had! A must try product for any weight watchers, dieting lifestyle or simply healthy living smart choices makers. 

Discover more about the health benefits of figs:

Discover more about Whole Grain health benefits:

Healthy diets almost always contain fish, which have fewer calories and higher nutrition values than other meat sources. It’s also one of nature’s most versatile foods – can be steamed, baked, fried or poached and even great as raw, in the form of sashimi.
Many health institutes recommend eating up to two portions of fish a week, based on several different studies. Eating fish could lowers the risk of death from heart disease by 36 per cent, thanks to the oils in fish, that appear to reduce stickiness of blood, therefore can prevent it from clotting. Fish also contains selenium which thought to have cancer-fighting properties plus omega-3 fatty acids which are believed to raise levels of the brain chemical- Serotonin, which aids in reducing depression. Omega 3 regulate the body’s inflammation cycle as well, which prevents and relieves painful conditions like arthritis and cystitis.

One of the benefits I like the most, from eating fish, is its ability of reducing signs of age! Some dermatologists say that a fish rich diet acts like a facial smoothing-out age lines.
 

Recommended fish: Salmon, Trout, Sardines and Tuna:

Try some of my favorite healthy recipes, taken from MyRecipes.com:

Baked Salmon With Dill Herb:

 
Tuna with Ginger Cream:

Trout with Brown Butter and Pecans:

Sardine and Potato with Romesco Sauce:

The amazing innovated iPhone has a new free application which certainly makes life a bit easier and can help you lose weight or at least watch what you eat and be aware of how many calories you eat during the day!  This IPhone application called `Lose It` which is the most complete and streamlined weight loss application available for the iPhone and would keep you on track by allowing to set your weight-loss goals, establish a “daily calorie budget” and then record your daily food intake and exercise. AMAZING!!! I LUV IT!!!

Thank you Apple!

Check ChicShuk recipes for healthy eating: 

`Skinny Cow` Ice-Cream Sandwich- “Diet” treat that taste like REAL treat!!!

I love Ice Cream for dessert or just as a refreshing treat whenever I am in need for something sweet. Discovering Skinny Cow Brand and especially its amazingly tasty low-calories Ice Cream Sandwich line had absolutely helped my weight watching diet routine.

`Skinny Cow `is a great line of products by Nastle, offering rich and yummy treats in low fat and no sugar added options. Most of it`s products are sweet treats you can enjoy and yet not have the guilt when done eating! From all products `Skinny Cow`offers, my favorite one is the Ice-Cream Chocolate Cookies Sandwich: “Diet” ice cream that apparently taste like REAL treat!!! It is a great way to satisfy your sweet tooth with 140 calories ONLY!!! Unbelievable!!! LOVE IT!!! 

One of Oprah`s major Diet Secret is not to eat close to bedtime, and another secret is including BLUEBERRIES in her everyday diet routine since they are favorite and most nutritious, anti-aging fruits. 

Discover more about the Secrets Of Blueberries:

I use Light&Fit Dannon Nonfat Vanilla Yogurt which is my favorite choice since its nutrition facts and its flavor. I normally buy the 32 OZ jar since it has basic vanilla flavor and is good for several servings. I can easily say this Yogurt is available in my fridge at all times like any other basics products since it brings a great way to enjoy a light, refreshing meal whenever I need it! With 50% fewer calories than regular low-fat yogurt, 0% Fat. 110 Calories and vitamins A and D  it can be used everydayfor: Smoothies, yogurt parfaits, fruit dips, baking, fruit & yogurt salads or delicious desserts. Dannon Light & Fit also meets the National Yogurt Association Criteria for live and active culture yogurt. 

My secret to control any hunger attack AND to get my boyfriend`s attention was adding some crunchy, rice and wheat flakes with oat and blueberry clusters from “Special K”, plus bunch of fresh blueberries, if available, to the bowl of yogurt.

Kellogg’s® Special K® Blueberry cereal are lightly toasted, lightly sweetened and high in flavor. Recommended for a healthy, reduced-calorie diet and an excellent source of 11 vitamins and minerals, Kellogg’s Special K mixed with Light&Fit yogurt gives me the satisfaction I crave any time of day!

And don’t forget adding some fresh Blueberries!  

To read more about Blueberries click here:

There is no doubt that in order to maintain a healthy lifestyle diet we should all eat low fat food and drink a lot of water on a regular daily base, right?!  It is also known that baked is better then fried, that sweets normally contain too many carbs and “empty calories” and that cholesterol is bad. We do remember that whole grain is much better then white and that fruits and vegetables are always the best preferable snacks.  When it comes to a diet, there are many well known “roles” as some of the above and one important rule is less sodium. However, many of you must have asked yourself at some point- Why Salt? Is Salt Really Bad for us? What is there to Sodium that is restricted to weight watchers and many diet programs?  True, for years we were told that salt can higher our blood pressure, though new and recent studies claims that salt by itself is not enough to higher blood pressure and does not necessarily raise the risk of heart disease. Sodium is naturally being balanced by another mineral- Potassium. Banana, for example, is high in potassium.  Make sure you get enough of that mineral.  

However, what is there to salt and loosing weight?

Everybody loves to sprinkle a dash of salt on their meals so then why is Sodium being restricted? Salt does not cause your body to gain or lose fat. In fact, salt has no calories. Basically, high consumption of salt can results in temporary weight gain as it causes your body to retain water. Conversely, low consumption of salt can result in temporary weight loss as it causes your body to expel water. You would find many crash diets which boast quick weight loss rely on foods with little or no salt content. The weight loss achieved by these diets is mostly water, and as soon as you eat foods containing salt again you regain the weight.

Sodium darkest secret is that high levels of salt in our diets usually come from calorie dense and fiber poor. You may be surprised to find that what you think are healthy food products may be high in sodium. Did you know that a bowl of Cheerios has more sodium than a serving of Ruffles potato chips? Processed and manufactured foods like those found in fast food restaurants or on supermarket shelves such as tomato sauce, soups, condiments, canned foods and prepared mixes are high in sodium and bad for our diet.  Therefore, as a result, if you adhere to a low salt diet, it will likely consist of the lower calorie, healthier foods associated with weight loss.

Now, it is very much true that even though guacamole is really nutritious, it is still loaded with calories and fat, comparing to most other fruits, however, that is the healthy, mono-unsaturated fat, therefore it can contribute to the nutrient quality of your diet!

 For all of you smart choices makers out there, who are addicted to this delightful fruit, though trying to watch your weight like I do, try this amazing Low Calorie Guacamole Salad Recipe! The key to this much loved dip salad is to bulk it up with other low calorie ingredients, and my secret one is simple hard-boiled eggs!  You can even use the egg-white only if you wish, you will get a great flavour and lower the calories and fat per servings!  I always get compliments on this So simple-to-make dish, and the hottest new thing is serving it with Baked Pita Chips!  

Best, Any-Occasion Low Calories Guacamole Salad:

Ingredients:  (3-4 Servings)

2 large `Hass` Avocados- mashed (Their skin turns from green to purplish-black when it becomes ripe and they are available all year round)

 3 hard-boiled eggs, peeled and chopped.

½ medium size red onion, chopped.

1 table spoon fresh lemon juice.

Salt, as desired.

Preparation:

Mix all ingredients together in a large bowl, and serve with Baked whole grain Pita Chips (from Trader Joe`s) and sliced Tomatoes!

Enjoy!

Please Read Carefully:

Apparently, our everyday food is being poisoned by dangerous chemicals that resulted in Plaque. In addition, I have discovered that some food companies actually put in their products Parasites, deliberately designed to make us want to eat more and therefore gain fat and be sick! Further more- researches shows that Parasites can even become “mineralized” and block your body`s ability to absorb nutrition properly! Unbelievable!         

I was SHOCKED! Though finally discovered what my problem was and why I couldn’t manage to ever lose my extra weight! I am 36 years old, no kids (yet) and no reason to be 80 pounds over weight!  I really wanted to lose that weight, look sexier and feel younger but most importantly- get my healthy life back and be free of sickness and disease!
I decided to take control and searched for the one and only diet that fight plaque and parasites in the stomach- Dr. Suzanne Gudakunst / top secret diet!
It`s been 3 months and I have already lost 55 pounds! I have 25 more to go, though I just couldn`t wait with sharing all of this with everyone, since this system is AMAZING to say the least! 

Check me out: this is me May,2009: (217 pound)  

And this is me last week, August 2009:  (162 pound)

No miracles- Only “Top Secret”- Dr Suzanne Gudakunst diet program!

I highly recommend top secret diet especially if you have tried several diets in the past and failed to lose a significant amount of weight since intestinal plaque or parasites may be the reason why your body is finding it hard to get lean. I’d say that if you’ve despaired of other diet, and especially if you suffer from stomach conditions, allergies, and various other ailments, Please- give this one a try! I have added the link to her website, which is where I have purchased the program from so you can discover more about it yourself:  Click Here!

Drinking Green Tea is one of the most effective ways to help you loose weight and keep a healthy lifestyle. It is naturally made from the unfermented leaves of Camellia and contains an effective weight loss remedy as many of the reports show positive effects, and since its anti-oxide encourage fat loss. I have been drinking this product constantly (at least 2 bottles a day) during my weight loss self-program for several months and definitely felt the results. It seems like by drinking green tea I have expended my energy level and my metabolic rate, as this product has a proven stimulant that is regularly used as a beverage in the eastern countries for many rears. The easiest way is to put green tea bag in hot water and let it rest for 3 to 4 minutes. However, you could also try LIPTON Diet Green Tea with Citrus, which I love the most!