Your Challenge Today:
Let’s look at the science and math of calories!
By Bernadette Kathryn, LMT, IHLC
Calories from protein affect your brain,
your appetite control center,
so you are more satiated and satisfied.
~ Mark E. Hyman
It’s true — 3500 Calories make a pound — 1 LB
When you eat more calories than you burn off — you will add fat and LBS to your body. And, while I am not an advocate of calorie counting, I do believe that we need to put all the facts into perspective. So, let’s think about that for a moment, can we?
- 10 LBS — 35,000 calories
- 20 LBS — 70,000 calories
- 30 LBS — 105,000 calories
- 40 LBS — 140,000 calories
- 50 LBS — 175,000 calories
You get the idea. When you want to lose the extra LBS you have to create a deficit through a combination of exercise and food plan. When you create a calorie deficit — you will ultimately lose LBS. It is about math & science. It is helpful to put some thought into the process and work out a reasonable plan of action to help you with your goal.
Having said all of that, it’s not really that simple. The quality of your calories plays a role in your successful weight management, as well as your body composition and the type of exercise that you choose. The more muscle mass you have, the more calories your body will burn at rest. Increasing your body’s muscle mass will ultimately add muscle weight and aid in the reduction of body fat percentage, which might look like you are not making the progress on the scale that you want. However, your body will be changing and I believe the truth for most people is — they want to look better naked and feel better in their body and clothes.
Dr. Hyman gives 4 simple tips to speed up your metabolism and get rid of belly fat:
- Skip the sugar – in all of its forms. Especially liquid calories from any source (soda, juice, alcohol) all of which store belly fat. Be on a mission to get high fructose corn syrup out of your diet, it is especially good at laying down belly fat.
- Ditch the flour – wheat flour, especially, is just like sugar. Did you know that 2 slices of whole wheat bread raise your blood sugar more than 2 tablespoons of table sugar?
- Start the day with protein not starch or sugar. Try whole omega-3 eggs, a protein shake, nut butters or even kippers! Skip the bagels, muffins and donuts.
- Have protein with every meal – try nuts like almonds, walnuts or pecans, seeds like pumpkin, chia or hemp or have beans, chicken or fish.
What about you, what’s your goal?
Let’s go back to review your SMARTER GOALS for this game. While this is a LIFESTYLE Game, there are many components that actually make up your lifestyle. What you eat and drink play an important role in how your body adapts to your SMARTER GOALS.
Take some time and do the math for yourself.
How many LBS do you want to lose?
How many calories do you need to cut back?
OR ~ are you right on track with your daily calorie intake?
Bonus Points for Sharing — Share with your teammates and share on Facebook, inspire others to get healthy!
I think I am doing most things right, except I’m not counting calories. I have no motivation for counting calories. The next thing I have to focus on is whole wheat products to see if that makes an impact. The great thing is with this plan I’m never hungry, so I don’t crave things that aren’t sanctioned. Sometimes, I simply make the choice to eat a non sanctioned food.
protein for breakfast is always a great idea. a protein shake? how do we make one that is sanctioned? i need to change my caloric intake as i am no longer exercising vigorously on a daily basis. every day is a new challenge to evaluate the balance. i am hungry all the time these days but i am not working off the calories as i have done so in the past.
I know I must be in a new place because I had a dream last night that I was walking outside with a new contestent on the Biggest Looser (I don’t even watch that show). But I was telling him that I had lost 30 pounds and kept it off for about 6 months. I was crying as I said it out loud to him as I enumerated how the weight had always been in the way of me and beiing fully present to who ever or what ever I wanted to address. Preceding the dream, I had been clothes shopping and surpiized to see the size that really fit me. (I do think manufacturers are sizing clothes up to psych us into feeling good about purchasing, but XSP; that’s crazy for me). Anyway, this week was a big see saw for me with food. And I need to get back on track, and I will. This dream helped me realize how much my fitness means to my overall wellbeing.
from Gillien – COOL CATS
I want to lose 10 lbs and some inches, but more important goal is to feel slimmer, fit into my clothes, and feel fitter and more energetic.
Truthfully I would love to lose 10-15 poumds depending on the day. My weight always teeters on the edge of overweight according to BMI (currently over the edge, but it was a good christmas!). I do want to be healthier, and that is the priority, but I would love to see those pounds disappear… I had begun tracking my diet through myfitnesspal as well as doing this program. What I tend to find is that I need to be closer to sanctioned even on my “off” times. It’s easy to regain the incremental losses of the week in just a day or two. 🙁
I like to start the morning with water , then exersize
Then my rest of my routine , thinking about
Positive completion with all
My current goal has less to do with pounds than continuing to make healthy choices consistently and getting my waist and tummy tighter. Not likely to have any 6 pac at 64… but flatter is always good 🙂
i would like to trade fat for muscle. gotta get going on the weight bearing exercises.