Having a Plan — Nutrition
Just like having a plan for working out, you should also make sure you have a plan for your nutrition goals as well. In case you missed the post about having a plan for your workout, you can access it here: Having a Plan — Workouts.
So, when it comes to nutrition goals, what should you consider? Well, very similar to our goals for working out, you need to first decide what you’re trying to achieve. First of all, if you’re trying to gain weight you need to be sure that you’re eating more calories than you burn each day. Or, if your goal is to lose weight, then you need to do the opposite. Here’s a great tool for getting a pretty good idea of how many calories you are really consuming each day: www.fitday.com. This is a very easy to use tool so you can get a good idea of where your calorie intake really is. Then, you can also use the standard RMR calculation to see how many calories you’re currently burning on a basic level and see how many calories you should be consuming based on your goals.
So to recap, here’s the basics:
To gain weight, eat more than you burn each day.
To lose weight, eat less than you burn each day.
The purpose of this post is not to give you detailed recommendations on what you’re intake of calories should consist of. We’ll probably cover that more in detail in a later post. But, here are some standard recommendation to get you started: a standard recommendation is 40% Protein, 40% Carbs, and 20% Fat. You should also be eating around 1 gram of protein for every pound of body weight.
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Another thing that is talked about a lot in the vitaman/supplement world that doesn’t get mentioned too much in health is Omega 3’s. They’ve been shown to have some pretty good changes in people’s diets.
Nutrition goals should be about sensible eating as you pointed out and drinking lots of water. We’ll have to totally eliminate junk food from our diet.
Also with suppplements you need to think about all the health benifits. Vitamins, Omaega 3’s are helpfull but you need to think about the free radicals in your body. Mangosteen juice is full of Xanthones that are great antioxidants to help eliminate those and create better health.
Check it out at www.thatsgreatjuice.com There is lots of scientific research on the subject.
The purpose of this post is not to give you detailed recommendations on what you’re intake of calories should consist of.
It can get a little more complicated than just eat less. You still need to eat the right amount to keep up with your workouts but less enough so that you can continue to lose weight.
Figuring out your RMR and getting a general idea of how many calories you need daily is a good start.
Keep a food journal is a great way to really know how many calories you are eating, otherwise, it’s just a guess. Not good..
Have lots of healthy foods around your house like nuts, berries, and fruits. That way you don’t get tempted.
I always love to include fruits and vegetables on my diet however, I still see myself gaining much weight. Can you give me effective suggestions on how to shed pounds in a way that’s not much stressful? I’m a mother of two so I need to consider time. I’m planning to try the use of elliptical machine specifically Gazelle Edge to help me burn fat, would that be effective?