tips
Managing calories is like writing a budget. It takes a little time in the beginning, but as you begin to journal your food you quickly learn what you can and cannot afford to eat. Part of the initial discipline is just a learning process. In fact, the whole process begins with grocery shopping. If you don't shop well, you can't expect to eat well. Then you have to prepare the food and do all you can to make sure you healthy snacks and meals planned out or with you at all times so you avoid temptation...pay closer attention to calories and portion sizes.
Many people invest a lot of time in what they would call exercise, but is often just increased activity. Although any activity is good for your overall health, it's not effective for weight loss. Many people are just going through the motions and wasting a lot of time doing minimal effort. To really burn some calories, turn your walk into a purposeful power walk, exaggerate your arms and foot patterns in an exercise class or increase the intensity while lifting weights by choosing heavier or decreasing the amount of rest in between sets. You need to commit to one power hour 3-5 days / week...make every minute count.
You are what you eat.
Remember, Exercise does not make you gain weight, what you are consuming and putting in your mouth does. Even if you are eating healthy foods but too many calories from those foods and not burning them off, you will gain weight. If you eat too much junk food, too many processed foods with high trans fats/hydrogenated oils, foods high in sugar or too many starchy foods, and not getting all your macro nutrients, you body will most likely store those calories as fat.
You need to find ways to cut out at least 250 - 500 ( high end for some people) kcals from your diet and burn off through exercise at least 250-500 calories. Then, you create a negative caloric balance. You can also increase your activity throughout the day. Walk more: add two-a-days a 20 minute power walk in the am and then again in the pm...this is activity not your actual workout. Just by adding additional power walks or a 10 minute jog in the am or pm, you can burn off additional calories.
Stop and ask yourself if you really need that?
Do you really need additional snacks that may contain 100-300 calories. Are you really that hungry? Remember that your body will not shut down its metabolic processes if you eat lower than normal calories a few days a week. That doesn't mean you can make up for them on the other days. Why not try:
Breakfast 290 kcals
1 Whole Wheat English muffing w/ 2 pats of low fat butter
1 hard boiled egg
1/2 cup of fruit (blueberries and raspberries)
Lunch less than 300 kcals
Protein Shake
22-30 grams whey protein w/ 8 oz low fat or soy milk
5 whole wheat crackers
Dinner345kcals
4 oz chicken
1 cup green beans w/ low fat butter spray for flavor
1 small tossed salad
w/ 2 tbsp reduced fat oil & vinegar dressing
Don't forget your water throughout the day.
You get a good dose of antioxidants from the berries, fiber from the vegetables at dinner, lean protein from the shake, meat and egg sources, and a moderate healthy dose of fat for satiety. If you aren't hungry, don't eat soemthing. If you are full, put your fork down and be done.
Many people invest a lot of time in what they would call exercise, but is often just increased activity. Although any activity is good for your overall health, it's not effective for weight loss. Many people are just going through the motions and wasting a lot of time doing minimal effort. To really burn some calories, turn your walk into a purposeful power walk, exaggerate your arms and foot patterns in an exercise class or increase the intensity while lifting weights by choosing heavier or decreasing the amount of rest in between sets. You need to commit to one power hour 3-5 days / week...make every minute count.
You are what you eat.
Remember, Exercise does not make you gain weight, what you are consuming and putting in your mouth does. Even if you are eating healthy foods but too many calories from those foods and not burning them off, you will gain weight. If you eat too much junk food, too many processed foods with high trans fats/hydrogenated oils, foods high in sugar or too many starchy foods, and not getting all your macro nutrients, you body will most likely store those calories as fat.
You need to find ways to cut out at least 250 - 500 ( high end for some people) kcals from your diet and burn off through exercise at least 250-500 calories. Then, you create a negative caloric balance. You can also increase your activity throughout the day. Walk more: add two-a-days a 20 minute power walk in the am and then again in the pm...this is activity not your actual workout. Just by adding additional power walks or a 10 minute jog in the am or pm, you can burn off additional calories.
Stop and ask yourself if you really need that?
Do you really need additional snacks that may contain 100-300 calories. Are you really that hungry? Remember that your body will not shut down its metabolic processes if you eat lower than normal calories a few days a week. That doesn't mean you can make up for them on the other days. Why not try:
Breakfast 290 kcals
1 Whole Wheat English muffing w/ 2 pats of low fat butter
1 hard boiled egg
1/2 cup of fruit (blueberries and raspberries)
Lunch less than 300 kcals
Protein Shake
22-30 grams whey protein w/ 8 oz low fat or soy milk
5 whole wheat crackers
Dinner345kcals
4 oz chicken
1 cup green beans w/ low fat butter spray for flavor
1 small tossed salad
w/ 2 tbsp reduced fat oil & vinegar dressing
Don't forget your water throughout the day.
You get a good dose of antioxidants from the berries, fiber from the vegetables at dinner, lean protein from the shake, meat and egg sources, and a moderate healthy dose of fat for satiety. If you aren't hungry, don't eat soemthing. If you are full, put your fork down and be done.
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