2. Basic Nutritional Guidelines
Once you find out your BMR, you are on your way! If you eat more calories than you burn (caloric surplus), you will gain weight. You will maintain a daily caloric deficit, except cheat day. Daily exercise can help you burn calories and achieve your caloric deficit!
If you only eat 1000 daily calories (starvation mode), your body will store fat to survive (i.e., that is not enough food) . The daily caloric deficit you will maintain of 400-600 calories will help you burn fat and maintain your energy during the day.
Accelerated Fat Loss Program, you must adjust your eating habits!
You may also need to change your basic nutritional habits! Here are some examples:
1) DON'T SKIP BREAKFAST (or any other meal). It keeps your metabolism ramped up. Eat meals every 3-4 hours to keep your energy level during the day.
2) Eat your food on a plate, not in a bag or jar. It helps you eat healthier.
3) Eat with a purpose---the purpose of health and fitness!
4) Eat servings of a fruit or veggie at every meal.
5) Eat "heart-healthy" unsaturated fats.
6) Eat fast food as little as possible.
7) If it's fried, let it slide!
8) Eat lean meats like skinless chicken breast, white turkey and lean beef.
9) Eat healthy snacks like almonds, walnuts and low-fat yogurt.
10) Eat until you are full, not stuffed (take a doggy bag).