Calorie Counting: Quality vs. Quantity
Quantity: Losing or gaining weight at the core is really not that hard. Basically, the calories you consume you either burn off or they just sit there and turn into fat. So you first want to know, "hmm how many calories does my body burn on its own without exercise?" Lets say thats 1500. Then in order to lose weight, you need to shave off some of those calories everyday OR exercise to burn those suckers off.
Quality: So those are the basics, but then it gets confusing when we discuss the QUALITY of the calories. Using all of your calories for a huge dinner, eating 100 calorie packs of cookies and crackers everyday, carbs and cheese all day, etc. Sadly, these are not what you can spend your calories on and still expect to see those Abs poking through. They won't keep you full, they'll send your metabolism/hormones/sugars all out of whack so your workouts won't be strong and you'll feel like junk. Oh and then my favorite habit, you fall off the bandwagon because FORGET this healthy eating crap. Sound familiar?
The Remedy: First, calculate your BMR. Second, eat less then those calories per day by a few hundred.Not too much otherwise you risk feeling like junk and ruining your metabolism permanently (i.e. not losing weight anymore), for specifics you'd need to work with us directly for a customized plan. Third, eat a few times a day healthy, clean foods that are filling and well rounded. Whole grains, no processed foods, lean fresh meats, and fruits and veggies. Meal replacements are a great way to feel full, get health benefits, but still be low in calories.
Skip the diet pills and fads, just eat healthy whole foods within your calorie range frequently throughout the day. Track when you need help. Don't obsess!
Resources: We love the MyFitnessPal App when we need help staying on track, knowing how my calories are in something we don't eat often, while I am traveling, and making sure we are eating enough. Shakeology is an excellent natural meal replacement if you are looking to help stay on track and stay healthy too.
Stay Healthy My Friends!
