Introduction: So you are a little older and after a holiday or a joyful vacation it is not uncommon to find that you have gained some unwanted weight such as stomach fat. Well that should not be too surprising due to your calorie intake over the period. You can control this by doing a little calorie counting and calculating.

This happens because the body's metabolism slows down 2% for each decade of life after 20 years if age. This means that your body burns calories more slowly with each passing year that you live.

As a result you should also be more careful with your calories as you get older because your body does not burn fat like it did when you were younger. But the question is how much more careful do you have to be. You can determine this with the simple calculation below that will give you your basic metabolic rate, or BMR. Burning body fat is not all that difficult; you simply have to burn more calories than you take in. Here’s how to burn body fat:

Take your desired weight in pounds.
Multiply this number by 11 if you are a woman and 12 if you are a man.
Subtract 2 percent of this total for every 10 years after age 20.
Add 10 percent. This represents the normal amount of calories you need to maintain your daily life functions.
The number you end up with is your minimum daily calorie intake.
For example it you are a 50 year old man who would like to keep your weight at a trim 150 pounds, here's how you would calculate your BMR:
- Desired weight = 150
- 150 × 12 = 1,800
- 1,800 - 3(1,800 × .02) = 1,692
- 1,692 + 169 = 1,861 calories per day
- Keep in mind that some people are more active than others. Therefore you should add 180 calories per hour of housework, 650 calories per hour of cycling, 800 calories for every hour of running, and 1,200 calories per hour for cross-country skiing.

You can get back in shape after a little calorie splurging by calculating what your body really needs to maintain your desired weight level. You will find that once you get at your desired weight level you will feel better and look better too.

Self Defense Awareness Tips

Self Defense Training for Women

Vitamins and Minerals