So, "eating right." Something you've heard so many times, but what does it really mean? I have three words for you. Protein, Carbohydrates and Fats. In its simplest form, this is eating right.
first step to getting back into losing weight and/or getting into shape
is making sure that your macronutrients (protein, carbs and fat)
are in BALANCE. Our society is too carb heavy. We have become carb
burning machines when really, we were made to be protein burning
machines. And in regard to fats, it's not that we aren't eating fats.
We are eating a lot of fats. But not the RIGHT fats. And protein, we
are so protein deficient. And the proteins that are coming in are in
foods laden with bad fats or empty carbs. In summary, the key word here
is QUALITY. Quality carbs (dark, green, leafy veggies!). Quality fats
in moderation (raw almonds, avocados, olive oil). Quality protein
(lean meats, fish). Eat in balance and focus on quality. THINK WHOLE
This is a complex topic, and I am only
scratching the surface. So, I want to inspire you to do some research
and some journaling. Check out: Calorie King or My Fitness Pal or my favorite, Fit Day, because it shows a really easy to use pie chart. These websites will help you to journal what you're eating.
second step is to figure your calories. This doesn't have to be
complicated. You need a certain amount of calories just to LIVE. Then
if you are exercising, you need more to sustain that. Think of an
automobile. (You've all probably heard this analogy before.) You
cannot get anywhere if you have NO gas. The more you drive, the more gas you
need. The more activity you engage in, the more food (fuel) you need.
You can create a bit of a deficit if you are trying to lose weight, but be careful. Don't mess with your metabolism too much
or it will falter. Also, keep in mind that if you have your
macronutrients in balance, your calories should be in pretty good
balance, too. Here's a helpful website to figure out what
macronutrients you should be taking in (for your height, weight, age)
and also how to calculate your calories: How to Calculate Macronutrients and Calories
third step is journal. Journal, journal, journal. Journal the foods
you eat. Journal your macronutrients, study and learn what you are
taking in. Journal your exercise. Discipline yourself to do this.
Without even knowing it or realizing it, over time you will LEARN SO
MUCH. It will build upon itself, it will be exponential. You will
learn portion control, what you can tolerate and what you are missing
(carb sickness, fat overload, protein deficiency). You will keep
yourself accountable. Very important stuff. Journaling is so important.
So, in summary:
1. Get your macronutrients in balance.
2. Figure your needed calories to live and exercise.
3. JOURNAL!! Sometimes accountability to yourself is all you really need!
I know you can do this!!!