We make the same New Year Resolutions and how many of us stick to them? Maybe for the first three months? I’ll even give it six, but after that, what happens? The New Year celebration has come and gone. Valentine’s Day has come and gone (and let’s not act like we’re not trying to stay wine fine for our hunny on that special date night). Spring Break has come and gone and then, we start to feel unmotivated when summer starts. But, you’d think that we’d WANT to stay in shape for the summer? Life simply gets in the way.
Our kids are out on summer vacation. Our husband/wives are working late at the office or out of the country for a week or two. Our parents or grandparents are retired and traveling the world (as they should!) so we can’t “make it to the gym”.
“I’ve been at work all day and want to grab Chick Fil A for my family and go home and relax.” Honestly, that’s no excuse. Weight loss AND weight gain is 70% nutrition and 30% gym. It’s takes one simple step of heading to the grocery store and buying food for the week. If you’re in need of a little nutrition guidance on things to think about, I’ve got three for you:
-download the app MyFitnessPal (iPhone and droid friendly) and simply log all of your food for the week. You can scan bar codes and all!
-The Paleo Diet
-Flexible dieting (counting carbs/fat/protein intake)
What’s this paleo diet you speak of? I’m here to inform you.
The Paleo diet is the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean, strong and energetic. Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fat and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. It’s OKAY to eat: fruits, veggies, lean meats, seafood, nuts and seeds and healthy fats. You want to AVOID: dairy, grains, processed food and sugars, legumes, starches and alcohol.
OR, you can count your macros and eat whatever the heck you want. AS LONG AS IT FITS YOUR MACROS FOR THAT DAY. Flexible dieting (#iifym) is simply the tracking of macronutrients (carbs/fat/protein, as I stated before) to achieve a body composition goal. Macronutrients (macros) make up the majority of our diets. There are three main macros (carbs/fat/protein). One gram of each macros has a calorie value.
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories
1 gram of protein = 4 calories
Rather than typical calorie counting (only eating 2000 cals a day), flexible dieters would track macronutrients (eating 170g of carbs/80g of fat/150g of protein = 2000 cals) which more effectively influences body composition rather than just weight loss or gain. Flexible dieting follows the belief that there are NO miracle weight loss foods. No good or bad foods, just macro ratios.
Have a donut a day, if you’d like! Oh, and you’ll need a food scale!
If you’d like to get started on either of these two lifestyle changes (and nutrition comes from trial and error) you can contact Mercedes at Mercedes@happybellystudios.com for more information. She’s been a guinea pig and has been on the flexible dieting train for about a year now. Although we’d love to see your smiling face right at Happy Belly Studios, you can still get fit by taking your nutrition serious and taking care of YOU.
Blog post by: Mercedes