This topic of weight loss is one of those that people love to chat about over and over and over. The bottom line is that no matter what “diet” you are on, you need to burn more than you take in to lose weight. Sorry, I know what you want to hear is that there is some miracle pill or quick fix but the truth is that weight loss takes consistency and a little hard work + determination. That being said, this is a great article via Shape.com on how many calories you should consume to lose weight.

Q: How many calories should I eat per day to lose weight?

A: Calculating the number of calories you need to lose weight is a relatively simple, three-step process. The Harris-Benedict equation is the most widely used method of calculating your calorie needs (and thus your calorie needs for weight loss). Here is the Harris-Benedict equation for women:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

You just need to plug in your age, height, and weight. The number you get is the total number of calories you need each day to exist (also known as your basal metabolic rate, BMR). For example, a 50-year-woman who is 5′ 7″ and weighs 160 lbs has a basal metabolic rate of 1441 calories.

Since you don’t lie in bed all day, you’ll burn more calories than this. To estimate how many calories you burn during your daily activities, we’ll use the activity factors listed below.

• Sedentary: Minimal movement, lots of TV watching, reading, etc. Activity factor = 1.4
• Light activity: Office work, ~1 hour of moderate exercise/activity during the day. Activity factor = 1.5
• Moderate activity: Light physical/manual labor during the day, plus more active lifestyle. Activity factor = 1.6
• Very Active: Active military, full time athlete, hard physical/manual labor job. Activity factor = 1.9

Next, multiply your activity factor by your BMR. For the example we’re using, we’ll choose an activity factor of 1.5 (common for most people) and multiply that by 1441 calories, giving us 2161 calories.This number is your total caloric needs, or roughly the amount of calories that you need to eat each day to maintain your weight. To lose weight, you need to eat less than this. How much less? That’s the next step.

Determining how many calories to cut each day is where weight loss becomes more of an art than a science, as there are many variables that can impact the calories in < calories out equation, including:

1. The type of exercise you are doing. Resistance and interval training will burn more calories after you stop exercising compared to traditional aerobic training.

2. The type of diet you are eating. High-protein diets burn more calories, as protein takes more effort for your body to digest and metabolize.

3. How much weight you have to lose. For simplicity sake I had you use total body weight instead of your lean body mass (which is your total body weight minus your body fat). Because of this assumption, if you need to lose 25 pounds or more to reach your goal weight, then your total caloric needs, which we calculated above, is probably too high. This is because we treated the calorie needs of body fat the same as lean tissue (muscles, bones, and organs), but in reality your body fat has a much lower caloric need (close to zero). I explain how to adjust for this below.

4. Your individual metabolism. The Harris-Benedict equation or any equation that estimates your calorie needs is just that, an estimate. These equations are based on averages, and you are probably not average. Don’t take the numbers you generate after reading this article as gospel, but use them as a starting point, put them to the test, and adjust from there.

Traditionally, recommendations are made for individuals to subtract 500-1000 calories from their total calorie needs in order to lose 1-2 pounds per week. This is because a 500-calorie daily deficit yields a 3500-calorie weekly deficit—which is the number of calories you need to burn to lose one pound of fat. However, I find that these reductions are too aggressive initially and that cutting too many calories too soon sets you up for long-term weight-loss failure.

If you are weight training, doing interval cardio sessions during the week, and eating a carb-controlled/moderate-protein diet, then I recommend that you only subtract 250 calories from your total calorie needs (or 500 calories if you need to lose more than 25 pounds to reach your goal weight). You’ll see results that make you happy while being able to eat more. Using our example, the woman would need to eat 1900 calories per day to lose weight.

The final step: Put it to the test! At the end of two weeks, see how much weight you have lost. If you aren’t losing at a rate that makes you happy, opt to do more activity before you cut out more calories. If you need to cut out more calories, remove another 250 and put that new calorie level to the test for two weeks.

Visit us at the fitness spa to learn more about calories and sustainable weight loss.

Dr. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of Dr. Mike’s 7 Step Weight Loss Plan and the 6 Pillars of Nutrition.

Connect with Dr. Mike to get more simple diet and nutrition tips by following @mikeroussell on Twitter or becoming a fan of his Facebook page .

We’ve picked out some healthy recipes that might help you keep control over your waistline while enjoying tasty food. Our motto is moderation, not deprivation so we think it’s pretty important to be eating food that you truly like as well as food that is healthy for you.

Japanese Udon Soup with Shrimp - Go to Recipe 

Baked Pasta with Spinach, Lemon & Cheese - Go to Recipe

Healthy Bittersweet Brownies - Go to Recipe

Fitness Spa Tips - Tools for 2012

We’ve got some tools that might help make the transition into health and wellness a little easier. Check out our list below.

1. Bodybugg Calorie Tracker – Track what you burn more accurately with this gadget. Worn on your arm, the bodybugg will tell you exactly how many calories you’re burning throughout the day (even when you sleep!). www.bodybugg.com
2. Bistro MD – Are you time starved and need a healthy option for meals? Check out Bistro MD. Meals are delivered weekly based on the option you choose. Choose based on your activity level and likes/dislikes from food options. www.bistromd.com
3. Vita Home Coaching – Sign up with one of our trainers to help you get a hold on your nutrition, fitness and lifestyle behaviors. Packages range from 30 days to 90 days and beyond! www.bvretreat.com
4. My Fitness Pal – Download this APP from your iPhone or Android device. Log calories you consume as well as fitness to keep track of your daily calorie expenditures and more!

Come visit us at our fitness spa retreat to learn more about how to keep your mind in health and fitness! Our motto is moderation, not deprivation when it comes to all things health and fitness. Do what you can and don’t beat yourself up over the small stuff.

Weight Loss Tips for 2012

It’s time to take it off! We’ve listed our 10 Weight Loss Tips for 2012. We think these 10 Tips are Key pieces to your weight loss success.

1) Know How Many Calories You Need to Be Taking In – Stop with the fad diets and the meal plans that are one size fits all! Not every person is the same which means we all have a different caloric intake requirement based on our own body and activity level. In order to calculate the number of calories for you to take in, it is necessary for you to calculate your Basal Metabolic Rate. Google BMR and find the Harris Benedict Formula to find out how many calories you need. You can use this website: http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php

2) Lose Weight Safely – In order to lose weight, you need to burn more calories than you are taking in. This should be done by creating a calorie deficit of 500-1000 calories per day or a combination of a calorie deficit and deficit through exercise, such as a 500 calorie deficit and burning 500 calories through exercise. A weight loss of 1-2 pounds per week is the safest way to lose weight and maintain it.  Anymore than 2 pounds per week creates an unrealistic caloric deficit that cannot be sustained.  This deficit sends the body into starvation mode because you are not taking in an adequate amount of calories to fuel the body properly. Starvation mode does not allow you to lose weight, the body holds on to everything you consume because it is trying to store it since there is not enough calories coming in.

4) Fuel Your Body Properly – It is essential to take in enough calories to fuel your workouts to get the most out of them.  This means eating 1-2 hours before you workout and replenishing your body within a half an hour after you workout.

5) Portion Your Food Out – Taking in too many calories, consuming more than you are burning off, causes the body to store the excess calories as fat instead of being used for energy.  This is why eating appropriate portion sizes can help you. A good idea is to make your food in bulk and separate it out in plastic or glass containers. Your portions will already be divided out and you can grab and go!

6) Give It 100% – When working out it is critical to put in all of your effort and push yourself as hard as you can.  This will ensure that you will get the most out of your workouts and the highest calorie burn.  Working out at 50% will only burn 50% of the calories you want to burn.

7) Don’t Drink Your Calories – Drinking your calories is another way to increase your calorie intake without realizing it.  Water, flavored water, and tea are great choices that are free of calories. Soda, juice, sports drinks, and alcohol all contain calories, and depending on the amount you drink, the drink can have as many calories as snack or more.

Keep Track – A food log is a critical weight loss aid that will allow you to keep track of everything you eat and drink; a sheet of accountability for you to stick to your calculated calorie count. This will allow you to look back on what you ate on certain days to see what meals you like and are work for you.  Also, you can keep track of your energy level and mood. We also like the App, My Fitness Pal for calorie and workout tracking. Download it from your iPhone or Android Device.

9) Be Careful With the Condiments – Sauces, dressings, and condiments can significantly increase calories.  Choose low fat, or lite salad dressings, if full fat dressings are necessary stick to using one tablespoon. Choose sauces that are not cream or butter based.  Choose condiments that are low fat or lite, and use a light spread of them.  Ask for sauces, dressings, and condiments on the side so you can put on an appropriate amount.

10) Drink Your H₂0 – Staying properly hydrated is also key while losing weight. You should drink water throughout the day, especially before and after a workout. The body only absorbs about 6-8oz of water every 10 minutes, thus it is important not to drink all of your water at once, do not “chug” as you will have to go the bathroom very soon afterwards. When you are only 2% dehydrated and working out, if you are putting in 100% of your effort, your trainer and those around you will only see 80% effort.  At 2% dehydration, you lose 20% of your output.

Green Smoothie - Photo Linda Wagner

It’s the new year which means many people are on a health kick. Well, guess what? So are the staff and instructors at Vita Vie Retreat! While green smoothies are something I generally like to incorporate all year long, I’m getting pretty creative with my recipes and perfecting this yummy healthy treat. Here is my latest recipe. Hope you enjoy!

• 2 Cups Raw Organic Kale
• 1 Cup Raw Organic Spinach
• 1 Small Avocado
• 1/2 Cup Blueberries
• 1 Small Orange
• 1 Tablespoon Ground Flax Seed
• 1 – 2 Cups Water (desired consistency)

Puree ingredients until smooth. Serve and enjoy!

Best in Health & Wellness,

Vita Vie Retreat

Fitness Spa Special! Spa Time!

Who doesn’t love the spa? When you workout hard, it’s important to get rewarded! Visit our fitness spa anytime between February 16 and April 30, 2012 and get one additional 50 minute spa treatment when you book 5 nights or more! If you’re booking 3 or 4 nights, you’ll receive a $50 spa gift card for nSpa to use how you choose!