Of course calories matter! I wanted to briefly touch on calories. In a broad sense I describe why an individual should know at some given points in their training cycles roughly how many calories they are taking in, vs the ones they are expending through daily activities and exercise.

  1. Even though knowing how many calories you eat and drink each day vs the ones you expend through your daily lifestyle and exercise activities isn’t the end all be all in moderating weight loss or weight gain, BUT it’s one of the best measures we to do so currently
  2. First thing is 1st, now that you know that calories do hold some importance in the realm of all things health and fitness, get started tracking!
    1. If your tech savvy, then looking in apps like:
      1. My Fitness Pal
      2. Lose It!
    2. If apps aren’t you’re thing, then start keeping small journal, noting and tracking items like:
      1. Date, Time of feedings
      2. Quantity & quality (calories and macros)
  • Water and other fluids consumed at each meal and throughout the day
  1. Can also log and track mood at each meal as well
  2. Now that you’ve started logging and have a few days of data under belt, it’s time to make sense of all these numbers you have in front of you
    1. Let us focus on the TOTAL calories consumed each day
      1. Add up all the calories consumed each day
      2. Calculateyour metabolic rate to figure out what your DAILY CALORIC NEEDS ARE.  (this will also factor in your activity levels ) Use this website:
        1. http://www.bmi-calculator.net/bmr-calculator/
  • Now, if you’re looking to lose weight, then a safe amount to aim for is 1lb of fat a week. So there’s approx. 3,500 calories in a LB of fat. So take your DAILY CALORIC NEED and subtract 500 from it. This is the amount of calories you need to “aim” for each day, for weight loss
  1. If you’re looking to gain, then it’s the other way around, you need to add about 500 calories to your daily maintaince level to help support lean muscle gain. Even though you’re adding bulk to your diet, don’t take this as the ticket to load up on empty calories from fast food or junk foods. Stick with lean mats, good fats, whole grains, and plenty of servings of fruits and vegetables each day
  2. Now the hard part. You must decide on what needs to be changed about your current food choices and eating habits.
    1. I recommend circling or highlighting what you would like to change in your food logs, and then choose ONE habit at a time to focus on and master.
    2. Once you can complete that habit each day for TWO WEEK, then shoot for another habit.
    3. If you mess up its okay, try again the next day; but don’t take on too many habits at once. I know you want to do all the right things, right now, but you’re setting yourself up to be overwhelmed and to do “drop all the balls” instead of making consistent small progress
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