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How Many Calories Do I Burn In A Day? How To Calculate It And Increase It!



When you’re deciding on your weight loss battle plan, you usually start with the first question being, “How many calories do I burn in a day right now? If it’s a whole bunch, then I’m not going to work that hard. If it’s hardly anything to begin with, then I’m going to give up now while I still have some dignity.”

Ok, so that’s more of a joke, but I’ll honestly attest that probably most people that attempt to lose weight, give up just that easily. They see where they are, they see where they want to be, and then they say “Screw it.”

Well, you might be interested to learn that the number of calories that you’re burning each day right now may only require a very small adjustment to result in you losing as much weight as you choose.

And while there are quite a few equations, formulas, and online web applications that will help you to analytically discover your daily caloric burn, I’m going to show you a much simpler way to formulate this answer and how you can use this knowledge to improve your current fat loss efforts.

Calculating Your Daily Calories Burned Depends On Your BMR (Basal Metabolic Rate)

The beginning, middle, and end of this idea of burning calories throughout the day all has to do with your BMR (Basal Metabolic Rate). Your BMR is the rate that determines how many calories you need in order to continue working your basic functions.

These basic functions constitute most of your vital bodily operations like breathing, sleeping, breaking down food, pumping your heart and blood, and even adjusting your internal temperature. That means everyone’s BMR is always working regardless of how fast they claim it is.

Realistically, most people’s BMR runs at about the same pace. Of course their are special cases that’ll break the bell curve like individuals who burn calories abnormally fast and it’s difficult for them to put on weight. (I’m very jealous of those people)

The opposite effect can also occur with strangely slow metabolisms, but for the most part, everyone is in the middle, running at nearly the same pace when you don’t take into account physical activity lifestyle levels. Your physical activities for the day are the other part of this calorie-burning equation.

There Are Just Too Many Factors To Get A Perfectly Accurate Figure (For Your Daily Burn)

Determining how many calories someone burns in a day is insanely complicated because there are almost too many factors and variables to take into account. Ultimately, your daily calories burned is decided by a combination of your BMR (using your current weight) and your daily physical activity.

If you do a quick search, you can find a number of those calories burned calculator sites on the web that you can visit to type in all sorts of data about what you did during the day and they’ll spit out a number that may or may not be relatively close.

Most of those web apps are made with simple JavaScript that adds up values based on various fitness rules like:

1. How many calories in a pound? A pound of muscle burns about 6 calories each day.

2. A pound of fat burns about 2 calories each day.

3. Walking burns between 80 – 100 calories per mile.

4. If you’re male, your result should be between 2,000 – 2,400 calories a day.

5. If you’re female, your result should be between 1,800 – 2,100 calories a day.

The first 3 rules have enough research to probably be referred to as facts. I’m not so sure about 4 & 5.

But after you take the time to remember everything that you did, try to figure out how many jumping jacks you did, and how many steps you took around the office…it’s almost not worth it after I explain the simple way to get just as close of an estimate.

BMR Equations And Formulas – Complicated, But There’s A Simpler Way…

While I do have to give credit to those calorie burning apps for… well… existing…so people can use them, I only hope that they’re loosely based on one of the established BMR equations or formulas instead of just “adding up all the calories”.

The first three equations that really attempted to answer the question “How many calories do I burn in a day?” are the Harris-Benedict, Mifflin, and Katch-McArdle equations. All three took into account the person’s weight, height, and age, but it was the Katch-McArdle formula that was first to integrate lean body mass into the equation.

Now, for an imaginary woman who is 55 years old, 130 lbs (59kg), 5′ 6″ (168cm) tall, and 30% body fat, these three formulas would produce the following results:

Harris – Benedict Equation = 1272 calories

Mifflin Equation = 1204 calories

Katch-McArdle Formula = 1263 calories

So, for this imaginary woman to maintain her body weight, she needs to consume around 1246 calories each day. That’s what her body demands based on her current stats. (Her stats are also imaginary)

The Simple Formula To Answer “How Many Calories Do I Burn In A day?”

Now I know that I’ve been dangling a carrot in front of your face up to this point, but now I’ll reveal how you can formulate the answer to your calorie-burning question. A quick, yet somewhat accurate, estimate of your BMR can be done by taking your current weight in lbs and multiplying by 10.

Yea, it’s really as simple as that. You’re probably looking at the average of the three equation values (1246) and the value from this simpler version (1300) and thinking “Hey, that’s 54 calories off! This isn’t accurate at all!”

Calm down people. What you need to remember is that anything having to do with measuring the speed or power of one’s metabolism isn’t going to be anything better than an educated guess.

At least with this method, you’re within 50-100 calories and you don’t even need a calculator.

Your Next Question Is Probably “How Many Calories Should I Eat To Lose Weight?”

Well the simple answer is less than the number you generated. The number of calories that you burn each day is how many calories it takes to maintain your current weight. This is how much energy your body needs in order to continue sustaining at your current weight.

If you increase this amount, you’ll gain weight, and if you decrease this amount, you’ll lose weight. It’s actually that simple. The tricky part is coming up with a good plan to decrease your caloric intake without sending you spiraling into insanity or some sort of eating disorder. You might hear people ask the question like “How many carbs per day to lose weight?”, but it’s all about the calories. Don’t make things more complicated by picking apart the food groups when you really need to focus on frequency and portion size.

When you decrease your caloric intake, you’re actually creating a calorie deficit. You can, of course, do this with any combination of dieting and/or exercising. Personally, I like to do both for the fastest results. And I’ve found that the quickest and most sustainable way for me to reduce my calories is by fasting two or more times each week and using the tricking your metabolism approach.

My fasting strategies are based from Eat Stop Eat, and I think it’s great because it’s a technique that I don’t really have to think about. With normal dieting, you have to be concerned with portions of every meal, and eating only “healthy foods”, and I just get fed up with it. With fasting, I just cut out calories for a 24-hour span a few times each week, and I lose weight. (And I’m still losing it)

Knowing how many calories you burn each day is the first step to losing weight. You need to know where you start before you can even decide where you want to go.

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EML to PST Converter to Know How to Open Windows Live Mail Files into Outlook



eml convert 2 pst

Windows Live Mail is a default email client of Windows Vista operating system. However, Microsoft discontinued it and does not provide support. Due to this, various users forced to switch their data from Windows Live Mail to any other platform. What else is better than MS Outlook? It emerged as one of the most popular email client from the few decades. We will later dices about MS Outlook min details.

Most of the users find difficulty in exporting Windows Live Mail data in Outlook because both the email client support different file formats i.e. EML and PST respectively. Therefore, it is not possible to directly open Windows Live Mail file in Outlook unless you don’t know the right way. In this blog, we will tell you all possible ways to solve your query how to open Windows Live Mail files into Outlook and the efficient way to EML to PST conversion

Professional Solution to Open Windows Live Mail Files into Outlook

The professional solution is the best solution available to migrate all EML files to Outlook PST. It provides you direct solution with guaranteed success. You can move multiple EML files from Windows Live Mail to Outlook in just one go. It provides you solution of how to open Windows Live Mail files into Outlook with 100% accuracy and integrity. You can move EML files to Outlook all versions such as 2019, 2016, 2013, 2010, 2007 and 2003. Follow below mentioned steps to understand how the software works:

Step 1: Download CubexSoft EML to PST Converter in your system.

Step 2: Now load your file in the software by either clicking Select File or Select Folder option.

Step 3: Click Export button and choose Outlook PST in select saving option.

Step 4: Select location to save the PST file and then tap on the convert button.

Step 5: Finally a pop-up Windows open with a message “Saving Completed Successfully”. Click Ok to end the process.

Manual Method to Open Windows Live Mail EML File in PST

Warning: It is recommended to take backup of Windows Live Mail data before performing the steps. A single mistake may result in data loss.

Follow below mentioned steps to open EML files in Outlook PST:

Step 1: Open Windows Live Mail and MS Outlook in the machine.

Step 2: In Windows Live Mail, go to File tab and choose Export option.

Step 3: Now select messages from Open list.

Step 4: Next choose Microsoft Exchange and click Next to proceed further.

Step 5: A pop-up Windows opens with a message “All Email Will Be Exported to Microsoft Outlook or Microsoft Exchange”. Hit Ok button.

Step 6: Choose the folder which you want to export and then hit Ok button.

Step 7: Finally click on Finish button to end the process.

The manual method to move EML files from Windows Live Mail to Outlook does not provide guaranteed solution. The solution differ with each Outlook version. It is also mandatory to install both MS Outlook and Windows Live Mail in same machine.

Final Words

In this blog, we have discussed about two different ways to solve your query how to open Windows Live Mail files into Outlook. You can use both the method to open Windows Live Mail data in Outlook PST. However we recommend you to use professional solution instead of manual method for risk-free conversion. Download demo edition of EML Converter to know how the software works.

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What Does It Mean When A Husband Says He Had An Affair Because He Felt Empty?




If I’m being honest, I’m not sure that any of my husband’s excuses for an affair were going to ring true for me, especially at first. When you are dealing with the shock of an affair, you are defensive. You are angry. So when your husband starts will the defenses which indicate that something was missing in his life, it’s very easy to reject these outright.

Some of us will debate that anything was wrong. And some of us will accept that something was wrong, but will stop short of believing that the flaw was any sort of excuse. Sometimes, it is very hard to understand what he means when he gives you vague terms as excuses. One such excuse is the description of feeling “empty.”

Someone might say: “I honestly could not believe it when I caught my husband having an affair. I never thought that he was the type and I thought that our marriage was good. My husband has always been disappointed in friends who have cheated on their wives. So I never could have anticipated this. At first, he refused to talk about any aspect of the affair. He would get angry and quiet. His face would turn red. I honestly think he’s a little bit embarrassed. In the past week, I’ve been very clear about telling him that I expect answers. And that if I don’t get them, our marriage might be over. So finally be blurted out that he just felt ’empty’ and this his eyes got all teary. I guess he thought I would feel pity for him, but honestly, all this confession did was to make me feel anger and a loss of respect. What a cry baby. What a whiner. My life isn’t always great but you don’t see me going out and ruining my life and cheating on people. What the heck does this even mean anyway – ’empty?’ How does one feel empty? It’s just ridiculous to me.”

We all know the literal definition of empty. The dictionary definition is “containing nothing. Not filled or occupied.” But the emotional definition of empty is a little more difficult to grasp. When someone says they feel empty, it means that they feel flat. They don’t feel fulfilled. They feel as though their life lacks purpose.

Frankly, I’ve heard a lot of depressed people say that they feel empty. Because when you are down emotionally, it is easy to focus on a feeling of lack.

Even if your husband is being completely honest with you (and I don’t know why he would lie about this, since it’s not exactly flattering,) it doesn’t excuse his cheating. But it does indicate that he’s willing to open up. And it does give you a starting point.

Unfortunately feeling empty isn’t a very specific complaint and addressing it isn’t going to be a quick fix. You can’t just suddenly fill your husband’s emotional cup. His lack is his own. And no one else can fill him except for himself. It must come from within him.

Common Reasons For Feeling ‘Empty:’ There are many reasons people feel empty. Some are disappointed with how their life has turned out so far. Others feel that they are lacking purpose so they don’t feel that they make a difference in this world. Others feel like they are just treading water in their life without any real meaningful direction. Identifying the feelings is something that your husband is going to need to do for himself because you can’t possibly know how he feels and what he is thinking.

Good counseling can help your husband identify what is lacking and help him formulate a plan to feel better. Many people do not have the self knowledge or the ability to objectively look at themselves to see what is really happening.

The good news is that often, once the person finds their way again, they no longer have the need to seek out risky or dangerous behaviors in order to feel whole (or to feel anything for that matter.)

Feeling empty isn’t an excuse for cheating, but it is a route that many people will take. Nothing in their life makes them feel alive or brings a flush to their face. They get desperate to feel anything at all. So the affair is an attempt to get them to feel, to get them engaged again.

Of course, the better option would have been for him to have sought that feeling at home. Once more, I am not excusing his cheating. I am just speculating as to what he might be trying to express. And I want to stress that although it may be tempting to try and fix this for him, this isn’t something that anyone but him can and should address.

Certainly, you can support him. You can encourage him to seek counseling or self help. This is true even if you aren’t sure about your marriage. Whether you are angry with him or not, he is an important person in your life, and I’m sure you want him to get help for this. But you can not fill him or take away his emptiness. Only he can do that. And it’s important that he does. Because you can not give someone something that you do not have.

You can not give another person love and stability when you yourself are not feeling that internally. I hope that this article may have give you some insight on what your husband may have meant by feeling empty. By no means is an excuse, but it may be an attempt to express why he acted.

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Six Figure Mentors Review – What Does It Take To Succeed?




I joined the SFM back in 2014. At the time it had only been running for four years. I didn’t know what to expect but I had been burned a few times online with a number of business type courses promising to help me earn money. My lack of experience back then and my desperation was partly responsible for some of my failures. But also, many courses taught tactics which were already becoming out of date.

Some of the courses I bought taught how to get your website up in the Google rankings. If you’ve ever tried this, you’ll know it isn’t easy. It was far easier 20 years ago admittedly. But now, getting ranked for your website is becoming much more difficult.

So back to The SFM. When I joined I decided I needed to start afresh and although I had learned a number of skills, I still hadn’t really made any money on the internet. With the exception of buying and selling on eBay, the other strategies I had tried just didn’t get any traction.

After joining, I was immediately impressed with the information I was getting. The “over-deliver” strategy clearly worked on me! I also benefitted by joining under someone who helped me make my first couple of high ticket sales. This happened within a few months. However, I didn’t fully understand the business system or what was involved. Although I’d made a couple of quick sales, for not much work, I hadn’t entirely been responsible for those sales. The affiliate who referred me had set up a Facebook advertising “co-op” and helped a number of people get some traction.

After my first sales, I stopped advertising and simply took the money! This seemed like a lot of money to me back then. It was a couple of thousand pounds. I now realise that I should have re-invested it back into the advertising, which is what I am doing now, now I understand the business better.

Having made an ‘early win’ gave me confidence in the business system which is one of the main selling points of what The SFM offers. It also offers top-notch training too – more so now than back in 2014 when I joined. Now, I am a member of a number of Facebook private groups which I can sit in on, and watch ‘over the shoulder’ of those who are succeeding in this business.

Don’t get me wrong, this isn’t an easy business to learn. Some of my main problems have been my ‘grab it and run’ mindset and scarcity mindset which has stopped me from taking some important action steps. The SFM training program caters very well for this. In fact, one of their main strengths is undoubtably their ability to install an ideology of personal growth. Without this, you really will be fighting some internal battles as I have definitely done. This will hold you back if you don’t overcome your mental barriers to success.

It’s not for everyone either, admittedly. The business system itself is expensive and for some prohibitively so. But for anyone wanting to make full time living from the internet, I’d say The SFM is a good place to go. You’ll need to work hard and invest though, and it’s no easy ride. But it does offer something which many want – a digital business system which can be run from anywhere. The possibility of financial freedom, however far away you believe it to be.

If you only want the training, I’d say that was worth the money at the lower levels too. I had a failing kung fu school running when I joined and now it’s doing really well. I attribute that to much of the learning and understanding I have picked up from the SFM training and education platform.

You can’t really expect to earn a living though if you only join at basic level. Only by at least getting to Elite level will you be able to access the higher ticket product commissions. But if you want to learn some digital marketing and mindset skills, it’s worth the training and community even if you don’t want to make a full time career out of it. The community on its own is a hugely powerful resource and has benefitted me both personally and professionally.

After my first couple of high ticket sales, I decided to focus on blogging and the cheaper strategies of generating traffic. I simply didn’t have a budget to risk on advertising. I decided that if I got free traffic, the sales would be worth more in profit, which is true. The problem is, the strategy I used (blogging) isn’t the best one, particularly in a very competitive niche like affiliate marketing and “money-making online”. I know there are people doing well with social media marketing and other free strategies, but I didn’t go down this route.

The people who are making the real money with The SFM are those who go all in. They position themselves at the very top tier of the business system and promote the SFM themselves as partner level affiliates. This means they can earn the highest possible commissions from the business. Some products are sold at $35,000. Those at the top level can earn 40% of this in commissions, but they need to purchase the product themselves in order to have it in their ‘online store’.

There’s a lot of learning to be done too. I thought I’d make it work very quickly and be sitting on a beach counting my money. But as I persevered through the difficulties, I have changed and understood that it’s a business like anything else. It’s no magic bullet to instant riches. Just a business model with products within it that anyone can sell.

In order to put the most expensive items in your own personal online ‘shop’, you need to purchase them yourself. Reading the reviews today that I’ve found about the SFM I see a lot of scepticism. Many say it’s a scam. Well, it’s not a scam, it’s real. But it’s easier to say it’s a scam and not have to do all the work involved in making it happen. There’s plenty of people who are making it work for them, and creating amazing lifestyle businesses of their choosing.

The SFM started in 2010 and have recently partnered with Microsoft Lynda (Under the LInkedIn umbrella of companies). Microsoft Lynda now offer their own 6,500 training courses as part of the SFM curriculum.

DigitalMarketer (The world’s longest standing and most highly respected B2B and B2C marketing training company) also partnered with SFM and now offer their own training as part of the SFM curriculum.

I don’t think these companies would partner with any organisation that wasn’t providing huge value, was well established, and wasn’t 100% above board.

Since joining The SFM in 2014, I’ve seen some huge changes in myself. I’ve had to face myself and see my own limitations as stopping me move forwards within the business. Your thinking and mindset have a huge amount to do with whether you can make a success out of entrepreneurship. It’s much, much easier to discount something as a scam, than it is to look within and grow yourself alongside a business.

If I had quit on my journey, I would have missed out on a greater opportunity than I could fathom at the time. I struggled and struggled, but much of my struggle was with my lack of understanding of the business model and of my own limitations. I was programmed with a poverty mindset which viciously fought against spending money. To get into the space of knowing that I need to spend in order to earn was a huge shift in my mindset.

I’m far from the best performer in The SFM, at this time, but what I’ve learned about myself and about my inner limitations is invaluable for the rest of my life. I will continue to learn and never quit, so watch this space, you doubting sceptics out there!

For those who are thinking about joining The SFM and to do so would mean severe poverty, I’d suggest to get in a better financial position first. I scraped by and took some chances, but it’s not easy. If you are determined in this business though, there’s no reason you can’t make it happen. But if you can’t afford it, I’d suggest another program if it’s going to put you in debt.

The SFM program is more than just a sales funnel with digital products in it. It’s an “all-in-one digital business system and training platform. The goal is to make long term digital entrepreneurs who can sustain an income and thrive from the sale of products over the internet. That means there’s a whole lot of work to be done, if you’re going to make this a full time living.

It’s definitely not for the timid. Expect to be pushed, and expect some discomfort if you’re going to do what you need to make it work. Remember too that affiliate marketing is performance related. No one owes you a living! You need to take charge of yourself and your business in order to make it work! Good luck!

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