Calculating
your
Metabolic Rate
We all heard about metabolism, but what is it exactly? Metabolism is everything we do to keep on living, like drinking water, gaining energy by eating, adapting to new habitats, etc. There are correct ways to keep a good metabolism as well as there are bad ways to ruin it. When it comes to nutrition there are many things we need to keep in mind. One of them is the amount of calories a person needs during a day, depending on the age, gender, and body mass. Having an excess of calories can lead to accumulating fat in the body, and giving us a bad metabolism. We also need to be aware of how many calories we burn each day, or in other words, what is our basal metabolic rate, which will consist of how much energy we must spend every day. Like with the amount we of calories we get every day, if we don't get enough or we end up getting more than we need, our metabolism can be damage and this can threaten our lives. Here is some information to keep a good metabolism in these areas.
To maintain weight, the balance between your calories consumed per days and the amount of exercise you do (calories you burn) should be equal. You have to be mindful regarding your weight, what you eat ocassionally is not what determines your weight, but what you eat on a regular basis, try to de-stress and have enought sleep. If your objective is to loose weight, the best menus will be based in 3 principles: get protein with every meal, have at least 2 servings of fruit or veggies at each meal, and have fiber-rich carbs. The best types of beverages that you can have are the unsweetened ones. The average amount of calories you should consume per day is about 1,600, enough to help you loose weight slowly. The easiest thing to do, is to gain weight. To gain weight you just have to increase food on certain aspects, but be careful, everything in excess is bad.
Monday
Breakfast
Banana-Walnut Oatmeal (1 c. cooked oatmeal; small banana, sliced; 2 T walnuts; 1 T honey); glass of 1% reduced-fat milk (1 c.); sections of 1 orange
Lunch
Ham and cheese sandwich: Lean deli ham (3 oz); light Swiss cheese (1 oz); 2 slices rye bread; sliced tomato, lettuce; 1 tsp each: low-fat mayonnaise and grainy mustard; 1 apple
Supper
Herb-roasted chicken, skin removed (6 oz); small baked sweet potato, skin removed; 1 tsp butter; steamed whole green beans (1/2 c.) with drizzle of olive oil (1/2 tsp); chopped fresh pineapple (1/2 c.)
P.M. Snack
Small apple
Tuesday
Breakfast
Bran flakes (1 c.); sliced almonds (2 T); Dried bing cherries (2 T); 1% reduced-fat milk (1 c.); 1/2 pink grapefruit
Lunch
Lean deli roast beef (4 oz); whole-grain baguette (2 oz); low-fat mayonnaise (2 tsp); tomato slices; 1 Bartlett pear
Supper
Pan-seared pork tenderloin (6 oz); wild-and-brown-rice blend (1/2 c.) with chopped walnuts (1 T); steamed carrots (1 c.) with dill and butter (1 tsp); sliced strawberries (1 c.)
P.M. Snack
Sliced kiwi fruit (1 c.) with low-fat vanilla yogurt (1/2 c.)