A person’s basal metabolic rate, or BMR, is the amount of calories a person consumes a day without being physically active. The rate only includes basic metabolic functions like sustaining internal body temperature, cell repair, pumping blood, breathing, etc. In other words, the energy your body needs if you would do nothing else, but relax on the couch all day.

BMR is important in determining your overall metabolic rate and the amount of calories you need to maintain, lose, or gain weight. BMR results are different for everyone and are influenced by factors such as:

When you’re trying to lose weight, it’s not just the calorie content that’s important. A year-long clinical trial by Penn State researchers has shown that paying attention to the caloric density is the key to healthy weight loss and controlling hunger.

Caloric density is a measurement of the average calories per gram or ounce of food. Foods that are high in water and low in fat (vegetables, fruits, soups, low-fat dairy products, lean meats, legumes, whole grains etc) are low in caloric density, and therefore provide fewer calories per bite.

So by replacing some heavier foods with low caloric density options, you can lower the overall caloric density of your meal, keeping you feeling fuller for longer- while still staying within your calorie limit. 

 

By choosing low-fat versions of your favourite foods and using healthier cooking methods, you can shave up to hundreds of calories from your meal without even noticing.

You don’t have to spend money on gym memberships and special equipment to get a good workout. There are plenty of bodyweight exercises that can give your body a real challenge, building up your strength and fitness in the comfort of your lounge room. Here’s how you can use your bodyweight to develop your own fitness plan that can be done any time, anywhere…

When you’re trying to lose weight, you know that cardio is the key. But what level of intensity is really most effective for burning fat?

The myth of the fat-burning zone

The theory we’re often told is that by doing lower intensity exercise, and staying within a particular heart-rate zone (60 to 70 percent of your maximum heart rate), your body will start to burn a higher percentage of fat calories. This is often called the ‘fat-burning zone’- and it certainly sounds attractive!

With just 100 calories each, these delicious carrot ginger muffins are the perfect way to satisfy that cake craving, without doing too much damage to your diet.