OK, so now that I have you moving around...and perhaps aching a bit...it is time to think about what you eat. You may say, clearly I am trying to watch what I eat, Nicole--that's why I read your blog in the first place! Yes, I know. However, do you really know what you are eating? I would be willing to bet that most of you eat a lot more than you think.
Let's start with my nutrition basics. How many calories should you be taking in a day? A really easy way to figure that out is to take your goal weight (in pounds) and multiply it by 10. So, if your goal weight is 130 lbs--you need to eat 1300 calories a day. Here are 5 things you need to know.
1. Let's be realistic about goal weights. If you have a lot of weight to lose--please don't select a goal weight of 120 lbs from the start. Losing weight is a process--and for many a slow one. Aim for losing 10% of your weight at a time, and once you meet that goal, set a new one, alter your calorie intake and continue until you reach your goal weight.
2. Depending on your age, some goal weights may be unrealistic. I'm not trying to be the bad guy--it's just the natural process of aging! The weight you maintained in your 20's is more than likely not going to be maintainable as you get older. You should not have to work incredibly hard to maintain your goal weight. For example, if you want to weigh 120 lbs, but find it hard to make it past 130 lbs without eating very little and/or working out all the time--your body is telling you to stop. Remember--this is about being healthy. Your Body Mass Index (BMI) is a great way to determine if you are at a healthy weight. BMI assesses body fat using your height and weight. A healthy BMI is between 18.5-24.9. Check out the Center for Disease Control's website for information on healthy weights and a BMI calculator.
3. You should never eat less than 1200 calories a day--no matter how small you are. This will cause your body's metabolism (the various chemical reactions that occur in your body to maintain life) to come to a screeching halt because it will think you are starving. The key is to keep your metabolism running by providing enough energy a.k.a. calories. If your body thinks you are starving, your weight loss will become stagnant and eventually when you do begin to eat more, you will gain weight quickly. So please--eat for energy and for health--I encourage it!
4. One pound of weight loss is equal to cutting 3500 calories. So to do so in a healthful manner, 3500 calories/ 7 days = 500 calories less per day. Healthy weight loss is about 1-2 lbs. per week( 2 lbs/week would be 1000 calories less per day). You may find that in the beginning, you lose weight quickly and in greater numbers (have you ever watched the Biggest Loser during the first week? It's crazy!). Early weight loss is largely a combination of water weight, healthier eating habits and an increase in activity. Weight loss will slow down at some point--so don't get frustrated! Slowly but surely wins the race!
5. Last and most importantly--write it down! This is my biggest piece of advice to anyone trying to lose weight--especially those who are convinced they are doing everything right and still can't lose weight. Purchase a small notebook that you can fit in your purse or leave on your bed stand. For those of you who prefer computers, there are plenty of websites that allow you to keep track of your food intake online (for free!). Try Spark People, if that is the route you want to take.
Start today--let me know if you have questions and I'd love to know what you find out once you start keeping track of your food intake.
Email me at nicolesilva@weightthatsit.com
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