Calories and weight are today’s informational piece. Some of you have the goal to gain weight and some of you are focused on losing weight. But what the heck is the best way to go about doing it?
For years we have been told that if we want to lose weight we need to run more, do more cardio, workout more and more and more, eat less and less and less. The weight loss market has loved our dedication, they have made money off of us with their products. Companies promising weight loss through cleanses, pills, shakes, teas, 5/6/7 day a week workout programs. I hate to break it to you, but we have been doing it all wrong. There is no magic pill or drink or cleanse. When those things stop, what are you left with? Life. And in life, we eat. Excessive calorie restriction and high intensity cardio will result in muscle loss before any fat is burned off, it depletes energy, can worsen menopausal symptoms, cause fatigue, mood swings, sleep problems, and overall a negative sense of well-being.
Here is what we need to do instead, we need to focus on fueling our body with nutrient dense foods. We need to prioritize protein, healthy fats, vegetables, and berries. We need to strength train 2-4 times a week, walk more, and find more peace in our day. As we grow older, our hormones change and our metabolism slows down. Strength training fuels our metabolism, even after our workout is done (unlike high intensity cardio). That training is a stressor on our body, it is a good stressor, but too much of that stress can negatively impact our hormones. It’s all about the right balance.
I am not saying never track your calories. If you are a good month or two in and you have not noticed your clothes starting to fit better here is what you should do…
Track your calories for a week or two to find out where your current range is. Even if you are hitting your protein goal, you may be way over your caloric needs from snacks. Track.
No alcohol. The proof is in the research. Alcohol is a poison to all our hard work.
Use a tracking app to help calculate how many calories you should be eating in a day, currently I am using MacroFactor. FYI, none of us are very active or athlete level. At most, we are all moderately active and intermediate.
Once you have a good idea how many calories you are eating in a day, you will know where to go from there. Most apps tell you how many calories you should be eating.
If you want to gain weight, you will increase your calories the first week or two by 200 calories a day.
If you want to lose weight, you will decrease your calories the first week or two by 200 calories a day and see what happens. From there we can always decrease, but you do not want to decrease too much too fast. Remember, too much too fast and the first thing to go is your muscle.
Our goal is lifelong wellness living in an optimally healthy lifestyle. The answer is in your habits that will create the change you want to see.
Keep the protein high
Continue in your strength training program AT LEAST two days a week. Don’t skip any sessions.
Have patience and take it slow.
Eat clean, whole foods.
Do not skip meals!
Add in Creatine, Vitamin D, Aminos, magnesium, potassium, sodium
Eat to fuel your body, get your steps in, walk for at least 10 minutes after each meal to regulate your blood sugar, find peace in your day, and keep chasing lifelong wellness. Get your 100 Squats Daily.
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-Kori Smith
KBS Personal Training
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