How Many Calories Should I Eat To Lose Weight?

To work out the amount of calories you need in a day, calculate your BMR.

But what IS a calorie?

A calorie is a unit of energy. We eat calories in order to produce enough energy to go about our daily lives.

Soooo, what's BMR?

BMR stands for - Basal Metabolic Rate. It's basically, the amount of calories your body burns by simply surviving. If you were in a coma, your body would burn this amount of calories through organ function, digestion etc.

I tend to eat close to my BMR, but you can play around with your calories to see what works for you. Just don't dip below 1200, your metabolism can slow down, and fat loss slows down! PLUS, you could lose important Fat Burning muscle!!

1 lb of fat is equal to approximately 3500 calories. So to lose 1 lb a week, eat 500 calories less a day!

How do I calculate my BMR?

There are a few different formulas that you can use. They involve your height, age, sex, weight, and activity level. But the easiest way, is to visit websites such as -

www.myfitnesspal.com

www.caloriecount.com

www.bodybuilding.com

Or good old Google. You'll probably get slightly different numbers from each one, but go with the average amount to start with.

So now we have our BMR worked out, (Mine being roughly 1452) we can begin to look at our food. We need to spread our calories over breakfast, lunch, dinner, and snacks.

But wait! There's more!

To be sure that we're creating a 500 calorie deficit each day, in order to lose 1 lb a week, we need to calculate our TDEE!

Oh c'mon! You're messing with me right? What the heck is TDEE?

TDEE = Total Daily Energy Expenditure!

To work this out, do the exact same thing you did to determine your BMR, just with a TDEE calculator!

My TDEE is around 2248. So subtract 1452 from 2248 = 796 calorie deficit! So potentially, I could lose just over 1 lb a week, as my total calorie deficit for 7 days is 5572!

Bottom line, eat clean, and stay active. Lift heavy weights, ladies, trust me, we won't get bulky as we lack testosterone! Those female body builders? Yeah, they probably do steroids! Supplement strength training with cardio - 10 minutes of interval training to warm up, and cool down is a good start. 30 minutes at the same pace on a bike/cross trainer/treadmill isn't just boring, it's a waste of time! It's a bit like walking in circles, we never get anywhere!

But anyway, the amount of calories I eat is around 1400-1600 a day, eating closer to 1400 for the majority of the week, and including a cheat day with a few extra calories! It might not sound much, but by making healthy choices, it can be a lot of food!

I hope this helps :)

Why quitting my job was right for me!

It seems that a few things were assumed when I gave my notice at my old job! These things have come into light in the last week, and have annoyed me a little!

My reasons for quitting were -

I was miserable working for a chain restaurant.

The hours were unsociable, EVEN for a chef job!

The food was all bought in.

My days off consisted of doing laundry, and not much else.

I was exhausted. All. the. time!

Late nights, and early starts do not mix.

My health was suffering - I only got to eat one proper meal a day, during my split.

My metabolism was ruined, from under eating, and burning more calories than I consume by hundreds! Now making my journey 10 times tougher!

My strength was weakening. I had trained so hard for 6 months, then all a sudden, my gym life was over, and it was ALL about work!

I DID NOT quit because I couldn't handle the covers! B*tch, please! I've done more covers, with less chefs, and making everything from fresh ingredients, FROM SCRATCH! Nothing frozen, apart from peas, prawns, and fries!

Shouldn't your health come first? When I started my journey to become the healthy person I'm going to be, I didn't count on being set back by a job! I'm 6 months behind schedule. From mid June to the end of August, I lost around 18 lbs! This was purely through under eating, and working lots of hours! Not good!

At the end of August, I went to a food festival, and I ate so much food, it was awesome! I put on about 5 lbs that weekend haha!

Then from the start of September, I started eating the food at work, as the other guys quite rightly said, I'm entitled to it! Unfortunately it's mainly carbs - Pizza, pasta, potatoes.

So the weight I lost, slowly crept back on again, until the New Year, when I went back to the gym, and started to eat clean again - YAY!!!!!!!!!!!!

I'm not going to dwell on the fact that I'm behind schedule, it was a big ole bump in the road. I'm back on track with my eating, and exercise, and life is good, now I have the time to invest in the most important thing, MY HEALTH WOOOOOOOOO!!!!!!

So, if you have made a resolution to lose weight, get fit, or be healthy, do it! Don't quit, and if obstacles get in your way, remove them, or take another route!

Here's to 2015 - This is the year I reach my goals, and smash them out of the park!! I hope you reach your goals too :)

Happy New Year - 2015 woop woop!

Well it's been a while since I've had a chance to write any new blogs! I started a new entry back in July, but never had the time, or energy, to continue! So this is what I had started writing before I quit in the winter -

Summer's here... New job = no life!

As predicted, I ended up getting a new job in June that has taken over my life! Damn!

I've been working crazy shifts at a restaurant, well, I say restaurant, this place is unlike anywhere else I've worked in all my years as a chef!

It's a chain, which means lots of really ridiculous rules and regulations set out for everyone, these people are worse than the Environmental Health Dept!! The food is middle of the road (Far from fine dining), by my standards, and experience, so I'm just seeing it as I get to work with some funny people, and save some cash!

When I was interviewed, I was asked the question, "What made you apply for this job?" I said that I love Italian food, and wished to gain more experience in the cooking side.

The truth of it is though, I really needed a job as my savings were dwindling! I do love Italian food though, and hope to visit Italy one day :)

A typical shift is a split, with a two hour break in the afternoon, and finishing at some time around Midnight, or later. An example would be 10am - 3pm 5pm - 11.30pm (According to the rota)!

It's bloody hard work, I've never had blisters between my toes before, urgh, I'm grateful for those special Compeed blister plasters! My poor feet are taking a battering!

In six weeks I've lost a total of 8.6 lbs, even though I've not had the time, or energy to hit the gym! I'm literally working my ass off! I'm also not eating the food, I take my own lunches of tuna, crispbreads, and salads, though I only get to eat a proper dinner on days off..

I miss my gym buddies though, and I'm starting to get weak again :( NOOOOOOOOOooooooooooooooooooooooooooooo! Let's hope 'Muscle Memory' is a real thing!

We've had some gorgeous weather here in Cornwall lately, so if lunchtimes are quiet, the numbers are made up by letting everyone through the door in the evenings. The past two nights have been crazy! The ticket machines never stop, and the tab grabbers fill up within minutes! An upside to this is, if all the tables are full, they can't take any more orders. So it's safe to say that service is an absolute beast! Yet not always organised properly, pumping tickets through like there's no tomorrow, and crashing the kitchen! There is only so much each chef can do at any one time, so it's safe to say, this place is a bit of a shambles at times!

Breakfast Recipes...

After weeks, and weeks, of eating porridge every day for breakfast, I've really needed a change lately!

Although oats are the ideal pre-workout fuel - good carbs, slow release energy, low GI (Glycemic Index), low fat, fill you up - they don't half get boring after a while!

One day I added chocolate whey protein powder as they were cooking, and it turned into a gelatinous mess that I couldn't eat :( So that was binned, and I stuck to my usual cinnamon and Truvia.

I had a quick scour online for some 'healthy' breakfasts. A lot involved drinking green smoothies made with kale, spinach, avocados, etc.

Then I found 'Two Ingredient Banana Pancakes', made with eggs, and banana, and that's it!

I had eggs, and bananas, so gave them a whirl!

I have to admit, they're unlike any pancake I've had, more like an omelette, but if you can get past that, rock on!

This recipe is all over Pinterest, so it's not mine, and I'm not taking any credit, but it is a nice brekkie!

PLUS, they're gluten free - I'm trying to limit the amount of gluten I eat - are less than 300 calories, and only contain the natural sugars in the banana!

Two Ingredient Banana Pancakes

Serves 1 person, for around 280 calories!

2 medium free range/organic eggs

A nice ripe medium sized banana - mine were about 6" long

1 teaspoon of oil - I personally use British Rapeseed oil (Omega 3 and 6). Olive, or coconut oil can also be used.

In a bowl, whip the eggs with a fork. In another bowl, mash the peeled banana roughly, keeping some lumps for texture.

Heat a large, non-stick, frying pan on medium. Add banana to the egg mix, and combine.

Add your oil of choice to the pan, and add tablespoons of batter - This mix makes 3 3" (ish) pancakes. Cook for a couple of minutes on each side until golden, flip with a spatula.

These are great served with some blueberries, Greek yogurt, and a drizzle of honey! Add some raw, bashed up nuts for crunch.

As these aren't terribly sweet, some fruit and honey helps.

A pinch of baking powder can be added to this mix if you want the pancakes to be a bit fluffier. I've tried both ways, and had little white lumps in my mix, this didn't effect the pancakes. Though to be honest, I'd rather just stick with a banana and eggs! :)

Something that I've started eating this week is Tofu Scramble! I first tried tofu years ago, and thought it was rank! It was soft, and so bland, and all a bit weird.

But lately, I've given it another chance, as it's a fantastic source of protein, and has very little fat and carbs per 340g block!

So this is my recipe for a dairy free version of scrambled eggs for just over 100 calories per portion!

Tofu Scramble

Serves 4

340g block of firm tofu

Large red onion, about 200g

1-2 garlic cloves

1 tablespoon rapeseed oil

1 teaspoon of ground turmeric - gives the tofu a golden yellow colour that's a bit more egg like

2 tablespoons low salt soy sauce

Freshly ground black pepper

Heat a non-stick frying pan on medium. Roughly dice the onion, and add to the pan with the oil. Fry on medium for 5-6 minutes, stirring every 30 seconds so they don't catch. Turn the heat down if necessary.

The onions want to be soft, and golden. Peel, and finely chop the garlic, and add to the onions. Season with plenty of black pepper, and the soy sauce.

Open the tofu, and mop up any excess liquid with some kitchen paper, then crumble into the pan. Toss everything together, add the turmeric, and cook for a few more minutes. If there is a lot of liquid, cook until the mix is a little drier.

Once you're happy with the consistency, check the seasoning. Some fresh or dried chilli can be added for heat, or cayenne, a little garam masala, or some soft herbs like parsley or coriander.

I let the mix cool in a glass bowl, on account of the turmeric which stains EVERYTHING it touches, before putting in the fridge for the next 4 days!

I add mushrooms, spinach, peppers, and tomatoes to my tofu scramble with some extra sea salt and black pepper, and it's a really good breakfast for less than 300 calories! :)

For meat lovers, some crispy, dry cured bacon crumbled over the top would be amazing!! :) I do love bacon!

The choices for breakfast are endless! Though finding the ultimate healthy ones are always going to stray far from proper big fluffy American pancakes, with maple syrup and butter! Or the Full English Breakfast! My Dad asked me one day why I don't eat cereals. It's simple, there's sugar in most of them, and the ones that don't, taste like cardboard!

Plus I don't drink milk any more. I do actually opt for oat milk, it mixes really well with my protein powder, making it incredibly creamy. Other options are - soy, hazelnut, almond milks, coconut water.

Eating clean is always going to be a little tougher than reaching for something processed, but it's a lifetime commitment to be healthy, and the best person we can be!

Stay strong people, our body fat can't control us forever! :) Tash

Reasons To Lose The Fat...

Hi guys! I hope you are all well...

It's a beautiful day here in Cornwall, after a some what damp weekend! My one day off from everything is Sunday, but rubbish weather isn't exactly motivational!

Anyway, it's been a couple of weeks since my last blog update, so let's get on with it...

So what makes people want to lose body fat? For me personally, it's for the good of my health, to raise my stamina and metabolism, and generally look, and feel better.

If we're willing to make some sacrifices, and sort ourselves out, we definitely deserve the body we so desire!

My turning point was Christmas. My boobs were getting out of control, and made me feel very uncomfortable, physically as well as mentally. I'd also gone up a couple of notches on my belt over the winter, all that comfort food was too much!

Since I started at the gym on January 9 2014, and on myfitnesspal, I've lost 30lbs (Just over 2 stone!), as well as some inches, which is fantastic, and I couldn't be more pleased! Thankfully my boobs are at a more acceptable size, having lost a good 4/5 inches - Woohoo!! I know tonnes of women love big boobs, and have boob jobs, but c'mon, they hurt your back, and get in the way!!

I've only started measuring myself for the past month, but it's handy to know where you're at, even when the numbers on the scale aren't budging.

Other reasons for fat loss can be - Holidays, Weddings, Parties, Family Gatherings, Careers, as well as the more serious Health Concerns! From Diabetes, High Blood Pressure, Heart Problems, Joint Problems, Gall Stones... The list can be endless!

So the bottom line is, healthy is good, obese is bad! There is no sugar coating the subject, and it really is that black and white!

But of course, it's up to every individual to have that want, to live a better, healthier life. I know I do for sure, the thought of some day looking in the mirror and not being happy with what I see scares me!

So if there's anyone out there who is wanting to bust some fat, but unsure where to start, come join me on my journey, and we'll do it together! It's always best to have some support, especially if you're struggling!

Hopefully I will help some people through my blog, seeing as the internet is full of people constantly contradicting each other, I'm trying to keep it simple, and without a bunch of sciencey blurb! But if I do have to include any blurb, I will explain it best I can haha!

Cheers.....Tash :)

Recipe One - Turkey Con Carne.....!!

Good Morning guys, and Happy Monday!

Now I know a lot of people hate Mondays, it's back to work/school day after having a nice weekend off! Unless of course you work weekends, in that case, brothers and sisters, I feel your pain! I've done it for years until recently, and it sucks!

So, what are we kicking the week off with then?

How about a recipe for a lovely Turkey Chilli?

So why turkey, and not beef? Well, as much as I love beef, and red meat in general, it's a good idea to cut back on the amount we eat whilst we're on a fat loss journey! So here we go!

"Turkey Con Carne"

Serves Four Hungry People, or Six Not So Hungry People!

Equiptment -

Large High Sided Non-Stick Casserole Type Pan w/ Lid

Chopping Board

A Couple of Sharp Knives - A small prep knife, and a 6"/8" Chefs knife

Vegetable Peeler

Box Grater/Food Processor w/ Grater Attachment

Silicone Spatula/Non Metal Spoon

Ingredients -

500g Lean Turkey Mince (A mix of dark, and white meat for great flavour)

200g Carrots

300g Red Onion

100g Celery

3 Garlic Cloves

1 Fresh Red Chilli - Deseeded and finely chopped

4 Roasted Red Peppers - Roughly chopped. You can buy some fantastic ones at your local supermarket, for a fraction of the price of fresh peppers!

400g Can of Kidney Beans

400g Passata - Buy a nice flavoured one with chilli, herbs, garlic etc!

1 Tablespoon of Tomato Ketchup - I LOVE Sainsburys own brand, it came top in a taste test by Which? Magazine!

2 Tablespoons Rapeseed Oil - Border Fields is excellent!

Half a teaspoon Ground Cumin

Half a teaspoon Sweet Smoked Paprika

1 and a half teaspoons Regular Paprika

1 teaspoon Ground Cinnamon

1 teaspoon Dried Oregano

30g Fresh Coriander - Leaves picked and roughly chopped, and stalks finely chopped

1 teaspoon Chipotle Paste - ASDA do a very nice paste, if you've not tried it before, it's Jalapeño Peppers that have been smoked, then ground to a paste. Delicious!

A Lemon

1 Free Range Chicken Stock Cube - Kallo Stock Cubes are great!

*Hints, and Tips!*

Recipes are there as a guide, unless it's baking, ingredients and amounts aren't set in stone. If you don't like something, or you have allergies, such as celery, leave it out and add more onion, or maybe some pumpkin/squash! If you don't like a herb, or spice, again swap it for something you do like!

If you have a food processor, this can make life a million times easier if your knife skills are lacking, by using the grater and slicer attachments you can whiz through your veg prep in no time!!

Method -

1. Peel the carrots, onions, garlic cloves, and wash the celery stalks. Finely chop the onions, and celery, and grate the carrots. If you have a food processor, use the grater for all the veg!

2. Heat a pan on medium, and add the rapeseed oil, followed by the veggies and a good pinch of sea salt. Stir well, put the lid on, and let the veg cook until softened, stirring every few minutes for 10-15 minutes. Some golden colour is a bonus here to bring out the natural sweetness in the veg!

3. Once the veggies are nicely cooked, add the garlic and red chilli, and cook for a few minutes. Push the veg to one side of the pan, and break in the turkey mince. Brown off the meat by stirring it, and breaking up clumps with your spatula/spoon. Increasing the heat if necessary.

4. Season the meat and veg mix with freshly ground black pepper, and add the dried spices. Allow the spices to cook for a minute or so, then add the chipotle paste, coriander stalks, stock cube, and dried oregano. The stock cube will melt in seconds with a little stirring action!

5. Next, add the passata, ketchup, the peppers, and the drained, rinsed kidney beans. Add a little water at this point if it seems a little dry, or thick, 200ml should suffice (If using a 400g jar of passata, just rinse the jar out!). Add in half of the chopped coriander leaves.

6. Once everything is in the pan, allow to cook on a low heat for an hour or so, or until the sauce has thickened to your liking, and the turkey is delicious and tender! Finish with the rest of the coriander, and the juice of half a lemon, or to taste, and check the seasoning!

I love this chilli served with some bulgar wheat, steamed broccoli, and a spoonful of fat free Greek yogurt!

I really hope you'll give this a try guys, and let me know what you think! Cooked, shredded turkey can be used in place of mince. Remember, if you don't like an ingredient, leave it out, or swap it for something else!

Cheers......Tash :)

Happy Days..

Hi guys! Well it's a beautiful Sunday afternoon here in Cornwall, and I've been to the gym! Usually Sunday is my rest day, but I had a midweek break..

I'm glad to say that the weather has improved greatly this week, after a horrendous winter, I think we're all ready for some flip flop weather, am I right?!

As promised, I'm going to start adding some recipes that I've come up with. They're basically lighter versions of things I love, though I'm still working on a Mac n Cheese recipe, so bare with me!

The foods I eat are all about making clever little food swaps that can help cut fat content, carbs, and high calories.

Ideally we would all be eating lean proteins, whole grains, healthy carbs, and fats, fresh fruits and veggies..

Something that a lot of people do when trying to lose fat, is restrict their diet! They cut out all the naughty stuff they love. This is fair enough, but you need to have a treat now and then, otherwise you might end up binging!

So, what have I cut out of my diet?

1. White Rice, White Bread, Pasta.

2. Carbonated Drinks - Pepsi/Coca Cola/Sprite etc.

3. Coffee, and Tea.

4. Fast Food/Junk Food.

5. Alcohol - I've cut DOWN on alcohol, I still have the occasional beer now, and then. Plus I really love good Bourbon :)

6. White Potatoes - I rarely eat these even though I love a good crispy roasted spud!

So, what do I have instead of these things?

1. Brown Rice, Bulgar Wheat, Quinoa, Wholegrain Crispbreads, Gluten Free Pasta.

2. Water all the way! 3 litres per day.

3. See above!

4. Healthy stuff - More on that later!

5. Like I said, I have a drink now and then, when the mood strikes.

6. Sweet Potatoes - High in fibre, virtually fat free, and delicious!

It's not that I don't like white bread, or normal potatoes, but for now I'm all about making healthy choices. But I do find now that plain boiled white rice smells like socks haha!

I also, most definitely, eat dairy products! Eggs, Greek yogurt, and cheese are brilliant things, and I couldn't imagine never eating them again! When I buy cheese, I choose strong extra mature cheddar so I have to use less - cheeky hey! Low fat cottage cheese, feta, parmesan are all great choices too. My choice of yogurt at the moment is ASDA Extra Special Fat Free Greek Yogurt, it's delicious, and brilliant for sweet, and savoury dishes! Just avoid the 'Greek Style' ones! I want authentic foods, not a style of something!

So there you have it, if you want to lose fat, and get lean, make some sensible swaps, and you'll be who you want to be in no time!

Tash :)