Nutrition Tuesdays: It’s Not Just “Calories In, Calories Out”!
Posted Jun 06 2012 3:59am
Being human means we have unique responsibilities, and we get very busy with LIFE. This is why shows like “The Biggest Loser” are unrealistic, because they take you out of the environment you have to spend the rest of your life in. So you spend 6 months isolated in a controlled environment, but when you go home, you have to go back to life and all it’s unpredictability. Temptations in every isle, fast food on every corner. Then what? You need to be prepared, find support, and educate yourself.
Weight loss is not just simply calories in, calories out. First of all, that old adage isn’t very accurate, and neither is your BMI calculation… because neither takes into account the actual type of mass you’re made up of.
Fat actually takes up almost TWICE as much space as muscle does, which explains why you might weigh exactly the same but need pants 3 sizes smaller after weight training a few months.
Not only does muscle take up less space (giving you that sexy lean look), but a person with a high content of muscle mass burns more calories AT REST and while working out. Read: build muscle to burn fat.
Skipping meals slows down your metabolism, and forces your body to store food as fat for insulation purposes. Your body thinks its “starving” when you skip meals, so it holds on to fat as a survival instinct. This is why you gain weight back right after ditching your fad diet. Your body doesn’t know what to do with the extra food, so it continues to store it as fat. You need to break the cycle by building lean muscle and eating more smallmeals throughout the day.
Your body is like a car, it needs fuel to go. Don’t put in gas, and you’ll be stuck. Put in too much gas, the tank overflows.
Think about it:how many fad diets , juice cleanses, and other latest crazes have you jumped head first into, only to jump back out a few months later, heavier and more unhappy than when you began?
Weight loss is about changing your metabolism by getting rid of excess fat and replacing it with lean muscle. You didn’t get overweight in the last few weeks, so don’t expect the weight to drop off that quickly either. You’re reversing months, years, and sometimes DECADES of unhealthy habits- so keep that in mind when you think the scale isn’t moving quickly enough.
We need to learn and implement realistic, sustainable changes that will lead to long-lasting weight loss. It’s not just about dieting, its also about exercise and education. We need to take responsibility and control of our life, health, physical state and eating habits.Take it One. Day. At. A. Time. Just keep thinking to yourself, “Today I am going to pack a healthy lunch, tomorrow I can be lazy”. Then, tomorrow, say the same thing. Soon you won’t remember when it stopped being a chore and started becoming a habit. The tools are here for you to use, but it’s up to you to take action!
-small handful of unsalted almonds -fresh fruit -organic or low sugar dried fruits -fresh vegetables-frozen vegetables (will thaw during the day) -Chobani 0% Greek yogurt w/fruit-string cheese-whole wheat tortillas + salsa-apples + peanut butter -Kashi go lean crunch cereal -100 calorie popcorn packs -Kind bars -natural applesauce-graham crackers-Ensure protein shake -EAS AdvantEdge Carb Control protein shake (low calorie)-Soup Selects low sodium broth based soups-peanut butter and whole grain crackers -hummus and whole wheat pita -edamame -hard boiled eggs-ants on a log -canned tuna + spicy mustard-Newman’s Own Organic Spelt pretzels -low sugar granola -quinoa -2% cottage cheese -pumpkin seeds -Jack Link’s beef jerky -Alexia Waffle Cut Sweet Potato Fries -Wholly Guacamole 100 calorie pack + whole wheat tortillas -Don’t forget to drink an 8oz glass of water before each meal and snack!