RMR, 2015 goal to fly

scare6jack37

The RMR article suggests I've been undereating based on minimum consumption but have followed myfitnesspal (MFP) suggestions.

Mifflin-St Jeor Equation

This equation is one of the most accurate methods to use when it comes to figuring out you’re your particular caloric needs should be for the day.

For men: RMR = 9.99 x wt (kg) + 6.25 x ht (cm) – 4.92 x age (yrs) + 5
For women: RMR = 9.99 x wt (kg) + 6.25 x ht (cm) -4.92 x age (yrs) – 161

Step 1: First convert pounds to kilograms by dividing by 2.2.
Step 2: Next, convert the inches to centimeters by multiplying by 2.545. For the most part, all moderately active people are generally advised to consume about 1.5 to 1.7 times the calculated resting metabolic rate (RMR).
http://www.changingshape.com/calculators/daily-calorie-intake/


Make it a goal to be BORING!
http://tedxtalks.ted.com/video/The-Habbits-of-Highly-Boring-Pe

Make your diet a habit meaning eat pretty much the same everyday with one 'cheat' day a week. Dont cut anything out but eat in moderation. Once you get the calories adjusted to your goals then focus on the micronutrient dense foods.

I started at 221lbs on 20142309 and am down to 196lbs on 20150601.

2014 goal was to be under 200lbs by year end, goal achieved.

I enjoy flying around the racquetball court and usually attain that feat easier in the 180-190lbs range, my new 2015 goal.

I'm a sloth. I changed my diet from daily restaurants (exciting) to sandwiches and International Harvest snacks (boring but healthier). The International Harvest snacks initial price of $160 for nuts and dried fruit seemed a bit of a sticker shock but the o-food has thus far lasted a month which is much cheaper than my previous diet. Plus, the o-food tastes fresh and fantastic and I'm much more satisfied after o-food snacking than chips and dip!

To be normal in the USA is to be fat. Join the MFP abnormal and boring healthy movement!
http://drhyman.com/blog/2011/02/04/food-addiction-could-it-explain-why-70-percent-of-america-is-fat/#close

Check out the 5lb+ deals.
http://internationalharvest.com/

scare6jack37

The easiest fix to eating less calories is buying smaller plates, bowls and skinnier drinking glasses. Psychology is a powerful tool to mass loss and hacking our brains into believing the portion sizes are bigger with smaller plates actually works. Throw in some color contrast and before you know it the mass melts away without much effort.
Science to the rescue
see large plate study
http://foodpsychology.cornell.edu/outreach/large-plates.html

see colored plate study
http://www.washingtonpost.com/news/to-your-health/wp/2014/03/21/want-to-eat-less-change-the-color-of-your-plate/

Baby steps to healthy living!