The great thing about living a healthy lifestyle is the food. Yes, most people think that they have to sacrifice taste in order to eat healthy, and or they have to eat less food in general, but all of those are myths, and those who think this couldn’t be any more wrong. It’s more science that makes these accusations myths, and I’m going to explain in laymen’s terms because it can get very technical.
Let’s say for instance that you haven’t been on an exercise regimen for years and really need to lose weight and get toned up. As your trainer, I’d placed you on a strict diet where you may consume 1480 calories per day, working out 3-5 day per week at a moderate intensity for 2 weeks. Let’s say you've lost 7 lbs after 2 weeks, so I decided increased the intensity of your workout regimen and the amount of days per week at 5 days per week for another 2 weeks. You've lost 5 or 6 lbs so I now calculate your current weight with the new intensity and amount of day per week, along with other factors like age, height, and gender, and your new calories intake per day is 1615 calories per day.
You are probably like, “how in the world doesn't the calorie intake goes up as you lose weight?” Well, it’s all about calorie expenditure versus calorie intake. If you are the type of person who sits around all day or just sit at your desk at work all day, you are not expending any energy- mental maybe, but no physical energy is being expended. When you are not doing anything, but sitting around while eating, you are stacking calories on top of calories because you didn't do anything to burn them off. On the other hand, if you are on your feet most of the day, along with some type of physical activity, you are able to eat more than the person who sits at the desk all day, snacking not expending any energy because you are actually expending or burning calories.
Don’t think just because you are expending more means you can eat unhealthy foods as much as you want, whenever you want. But why not workout more so you can eat more? As your intensity increases (this is the amount of days and the intensity of your workouts on the amount of days), so does the increase in weight loss and your metabolism. I personally workout 5-6 days per week, and my caloric intake per day is 2480 calories per day. This is a mind blowing number to those who are getting their feet wet in their fitness journey, thinking they have to starve themselves in order to lose weight. It may seems that way at first after you are given a food log and a calorie intake per day to stick to, but after the first 2 to 4 weeks, that number increases as long as you are progressing at a good pace.
One of my clients just finished her program this week, and laughed when I told her her standing caloric intake per day from her final weigh-in because she have to add 300 more calories to her last 2140 calories per day that she’s been sticking to for the last 2 weeks. Just because she is eating more doesn’t means to eat whatever she wants, but more clean foods, when prepared right, can one of her favorite foods. This entire means is that she can eat more healthy foods of her liking (organic, non-GMO). There are so many recipes for healthier eating out there, so take the time to search for those recipes to help you out throughout your journey. My favorite website for finding the best healthy recipes is Yummly.com, and most, if not all of their recipes have nutritional facts so you can keep up with your recommended macronutrients intake (carbs, protein, fats(saturated versus unsaturated fats)), vitamins and calories.
Again, I have to ask, “why not workout more to eat more?” What you eat is more important that your workout routine. It’s not a surprise that you are what eat and just because your weight has dropped doesn’t mean that you can go out and eat doughnuts and everything is fine. You can’t get those chiseled abs eating doughnuts and French fries, but a bunch of healthy foods. This journey is 80% nutrition and 20% exercise, so you have to be more committed to your diet than your workout routine even though you cannot get to your results with just one without the other.
Let’s work out more to eat!
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