Sunday, June 19, 2011

How to Keep Your Nutrition on Track

It is no secret that I have gained weight since I started my new job. It is obvious from the way my clothes fit to how I feel about myself. I feel like it is time to take control and have been talking to a friend of mine who is very knowledgable about healthy living and eating. His tips educated me a great deal and gave me a new way of looking at my calorie intake. Because of Tom, I am more cognizant of what I eat. Let me introduce you to my friend Tom who kindly agreed to do a guest post for Hiya Luv readers.


{Tom}
Getting on track:
One of the first questions I get asked by friends and co-workers is what kind of diet I’m on. The truth is, I don’t follow any particular diet. I tell people that I follow very simple rules that help me keep my nutrition on track. These tips aren’t revolutionary by any means, in fact you’ve probably read/heard them reading an article on diet and fitness. 


First, I eat lean meat, complex carbohydrates, and good fats 90% of time. Second, I allow for cheat snacks (not days!) . Third, I‘m consistent about the numbers of calories I consume each day. 

It’s that third rule that I want to address today  and I want to start with a little confession. I’m a calorie counter. I have been for years. I look at the nutrition label on just about everything and in some cases have most items in my house memorized. Now the reason I do this is so I can keep my daily caloric intake consistent. For me, I look at my caloric intake like a budget. With that theme in mind, I’d like to talk about how you can find out what you can spend and how to do it wisely. 

What’s your daily allowance: 
There are a lot of ways to figure out your daily caloric needs and what you may need to eat to lose weight. The easiest method would be to look at a calorie calculator. There are a lot of them online and what I recommend is looking at two or three of them to get a general idea of what your budget may be.  Now each calculator may take different factors into consideration. For example the Mayo Clinic will give a range of calories based on your activity level.  Another great one is located on WebMD. Now this one requires you to join if you want the full plan, but before that it will give you an estimated daily calorie count and an idea how many calories you need to burn via daily activities and exercise. With tools like these you’ll be able to get a general idea of what you’re budget would be. 

No credit cards: 
One of the biggest mistakes someone can make with their diet is saying “I’ll work it off tomorrow” or  “I won’t eat as much tomorrow”. Yes, you can potentially do both those things but there are better ways to prepare for those extra expenditures that don‘t require your future self to make sacrifices. One way would be to count that dessert, slice of pizza, mozzarella sticks into your budget for the day/week. If you count it into your week as opposed to your day, you don’t have to make as big as a cut in every day. For example, Friday night is pizza night. You know you’re going to have two slices. Well the average slice of a large cheese pizza is 240 calories. So you’re looking at a total of 480 calories. So instead of cutting that amount of your diet on that specific day…you may cut 80 calories out of your diet for 6 days. It’s more manageable and keeps your budget in line. 

Spend wisely: 
You’re on a budget, so it’s important to get the most out of it. Just like when you are on a financial budget, it’s all about shopping smart and picking foods that will help you get the most bang for your buck. 
One way to do this is substitute food you currently may include in your diet with healthier (and potentially tastier) alternatives. One simple guide to follow would be Michi’s ladder. This is a nutritional guide that beach body (the company responsible for p90x, insanity, Turbofire) recommends for it clients to look too when trying to follow the nutrition plans that comes with each specific program. 

Now that you’ve figured out your caloric budget and have an idea of what to spend it on you have the frame work for your daily nutrition plan. Next step if figuring out where exercise can fit in to this plan and help you achieve your health and fitness goals. If there is interest, I’d be happy to address that in another blog. 
Keep getting stronger every day. 
Tom Johnson


Isn't Tom great? 
To connect with Tom, visit him on twitter or facebook
He not only gives great tips but also encouragement to keep up the great work. 


Thanks Tom for guest posting and sharing your knowledge with us! 

4 thoughts:

Watkins35 said...

great post gina & Tom - helpful advice, thanks :) xox

Cassie said...

Thanks, Gina & Tom! I know it's important to count calories, but when you compare it to a budget, it makes better sense for me :)

la petite coquine said...

This is fascinating, and honestly something I've never thought about! I have to be careful not to go overboard with calorie counting, but this is really great advice for finding balance!

Melissa {TheScarletCardinal} said...

Great great tips! This is the summer of getting back on track physically for me so I'm loving this post!

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