Tip of the Week!

2LT David Ford

Tips to help you with you New Year’s Resolutions

The New Year is here!  With the New Year there are usually resolutions.  I am going to give a few tips for some of the most common resolutions.  I hope these tips keep you motivated and help you continue your resolutions for the year of 2019 and hopefully keep a variation of these resolutions for the rest of your life.

The first resolution I want to help with is weight loss.  For weight loss make it feasible.  If you want to lose 5-100lbs that’s great!  Just be sure that you have a realistic time frame for your goal.  You are looking to lose about 1lb a week.  Also for this resolution you need to know how much to eat or not to eat.  We will keep it pretty basic and just worry about calories in and calories out.  The Harris Benedict Equation will give you your Basel Metabolic Rate (BMR) this is how much energy you would use in a day just to survive. (digestion, respiration, etc.)  Here is the equation:

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Once you have your BMR you will need to multiply it with an appropriate activity factor (use link below) for you.  This number is what you base your calorie intake off of.  To lose weight eat less than that number. I suggest anywhere from 100-500 calories less.  Do what you can sustain. If weight loss is your goal you must know your BMR and also what your caloric intake is at.  If you do not know these two things you are literally walking blind.  For more information about the Harris Benedict Equation use this link.

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

The final resolution that I want to discuss is a quitting or giving it up resolution.  It does not matter the thing you are quitting be it cigarettes, energy drinks, dessert, fast food whatever it is.  Make it realistic and start small.  An example would be for cigarettes, if you can quit cold turkey and just stop, great.  But most people cannot do that.  So try this, if you smoke 15 a day try to smoke10.  Do that for a week.  Now try to go down to 8, and then 5 and so on.  This may be much easier to sustain and the likely hood of your success will be much greater.  Apply these same tips to all other give it up resolutions.  Ease off or lessen the amount each week and after a few months you have made the change and kept with your resolution.

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