DietGirl22

This page is for inspirational stories and helpful books and tips. Information is power! The better you understand enemy (fat) the easier it will be to defeat it. I’m not a doctor so don’t take this advice without checking with your doctor. I’m posting information I find helpful and interesting. Feel free to add to my list, so we can all benefit from a great resource!

BMI

Check your BMI with this niffty Body Mass Index Calculator.

Heart Rate Zones

Your max heart rate 220 minus your age.  So if you’re 25, your max rate is 195. Then you can figure out your ranges. This chart is helpful. I try to work out in the Fat burning Zone! You can get a heart rate monitor if the machine you are working out on doesn’t already have one built in.

How many calories should you eat?

It is recommended to never go below 1200 calories if you are a female, because your body will go into starvation mode and it is possible that you might gain weight, besides doing serious damage to your body. (1500 calories if you are male).
Your body needs at least 1200 calories per day to survive. Here is a very rough scientific break down provided by a dietician for a  5′ 2″, 19 year old female weighing approximately 100 pounds, sitting around all day and doing nothing:

-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
Info from caloriecount.com

Eating Before & After a Workout

If you’re smart, you know dieting is not about starving yourself. In fact, it is benficial to eat small amounts throughout the day to keep your blood sugar elevated. Eating a big meal before a workout and leave you with an upset stomach. Eat within 3-4 hours of exercise and make sure it’s not something full of fat (you’re trying to get healthy, right?). After a workout, you’ll need to eat to refuel your muscles. Eat simple carbs like bread, crackers, pretzels, whole foods, milk or yogurt. Sports drinks and foods are too complex for before exercise and are best for after exercise.

Veggie Burger

Eating a veggie burger can be just as satisfying as a real one. Yes, some taste horrible alone. Personally I go for Boca Burgers which aren’t so bad. I even eat them alone. By going for the veggie burger you’re actually cutting the saturated fat and adding fiber. It’s a win-win situation. It can really taste just as good as beef, just don’t go crazy on the cheese or catsup because they contain a bunch of fat and sugar. You don’t want to undo the benefits.

Foods for Stress

Here are the top healthy snack foods recommended for stress eaters: almonds, pistachios, walnuts, avocados, skim milk, oatmeal, oranges, salmon and spinach.

10 Super Foods You Should Eat Everyday

• Low fat or fat-free plain yogurt
• Eggs
• Nuts
• Kiwis
• Quinoa
• Beans
• Salmon
• Broccoli
• Sweet Potatoes
• Berries

From WebMD