So there are only six days to go now until the Bikini 21 is over. We will be doing a weigh-in and measure later, to see how things may have moved again since we lost 1kg and 8cm! We are now in to the phase of the plan where we get our bodies prepared to eat somewhat normally again, but with some careful understanding of our basal metabolic rate (BMR) and close management of the calories that we put in.

Depending on how the scales and tape measure look later, I will be calculating a purposeful calorie deficit based on my unique BMR. If I reduce the amount of calories I eat by 15-20% of my daily BMR, I should still meet my weight loss goals in a way that does not deny my body of sufficient energy to function effectively.

To calculate BMR:

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

I will continue to focus on protein-based meals with vegetables and top up with a range of the Tea Bird Teas that are still bursting out of the cupboards at home. I will kick off tomorrow morning with some Organic Liver Detox tea to help combat the sluggishness that I feel by living in a busy, and sometimes polluted city. I'll mix it up with some of the Organic Green Tea with Sencha to increase my metabolism! Check in again soon for the final weigh-in and sprint through to the home stretch.

Have you spent much time thinking about your BMR? In fact, have you spent much time calculating calories from food and matching them to what your body really needs? Why don't you spend a week tracking your food and drink intake - a food diary and a drink diary.

You will really take away some learnings that can help you manage your health way in to the future! Check out the Bikini 21 details here.