A majority of us don’t know exactly how many calories we eat in one day. Before you eat a muffin it will assist your fitness goals to know what you are consuming so it doesn’t lead to a “muffin top.” One blueberry muffin can have 380 calories, 19g of fat, and 28g of sugar!! Go for the scone and you consume 460 calories!! A great way to keep track of these calories is with a food journal. This great tool is going to become your new best friend!
Writing down everything that passes your lips keeps you accountable and keeps weight off your hips! Do you reach for that pint of Ben and Jerry’s when you are stressed or depressed? Knowing you have to write that pint down on your food journal along with the calories it contains may have you re-thinking the way you handle your eating urges. Exercise is a great way to reduce stress and cheer you up instead of reaching for high carb comfort food.
Your food journal can be a small spiral notebook, keep it simple. Be sure to write down the time of day, the food you eat, how many calories are in the food. Calorieking.com is one of several websites that calculates calories in a variety of foods. Also note what emotions you may be feeling at that moment which will help you notice emotional eating habits you may have. When food journaling you want to be sure you are Eating Healthy, Eating Light, and Eating Often.
Eating Healthy - here are 10 Healthy eating Guidelines…
- Eat 3 meals and 2-3 snacks per day
- Drink lots of water
- Eat clean lean protein: fish, chicken, beans, veg protein
- Eat WHOLE grains: oatmeal, brown rice, whole wheat bread, whole wheat pasta
- Eat fresh vegetables: Think colors of the Rainbow!
- Eat fresh fruit: Once again think of that beautiful Rainbow!
- Eat calcium rich foods: remember low in fat or fat free
- Eat healthy fats but limit yourself: Avocados, olive oil, flaxseeds
- Limit salt intake, kick the salt shaker habit
- Limit sweets and alcohol intake (lots of empty calories here)
Eat Light - Living in a “super size” America it’s hard with portion sizes out of control. Did you know that a healthy portion size of meat (3oz) is the size of a deck of cards? Or that one medium fruit is equivalent to a baseball not a softball! Eating light will not only reduce your calorie intake but also keep you from feeling sluggish after a meal and not feel as though you have to unbutton your pants or loosen your belt.
Eat Often - I can never stress how important it is to eat healthy snacks throughout the day while watching meal portions so that the body should be a little hungry for a mid morning snack as well as afternoon snack. Some healthy snack ideas could consist of, Greek yogurt with a banana; handful of almonds; or string cheese and an apple. Eating throughout the day will help to boost your metabolism. Breakfast is the most important meal of the day so you want to take in good calories early to kick start your engine. Think about it this way, you put gas in your car to drive right? Well your body is your highest dollar vehicle and it needs food to fuel your hot engine. Starting your day right with protein whole grains and complex carbs will rev up your metabolism.
Use your food journal and the tips in this article to speed up the success of you reaching your fitness goal. If you need help with determining how many calories you should take in daily, or have more questions please feel free to contact me at Fitness Together 619-794-0014 or visit us at ftmissionhills.com Stay healthy my friends with this new tool to sculpt a beautiful you!