Tuesday, March 1, 2011
Here in Minnesota, it's come in like a lamb and I am happy with that. Plus it's my birthday month (3/3) so it's always a favorite! What better time to really tackle nutrition--the official start of spring is 20 days away, the first 2 months of the year behind us, new beginnings in front of us!
Nutrition is 60-70% of our success in weight loss and maintenance! But are we paying enough attention to it and the right kind of attention? With all we do as: athletes, moms, runners, volunteers etc., we need to be fueled AND hit our goals at the same time.
It's not just eating fruits and veggies five times a day, it's not just about small meals. It's not just about counting points and even calories. Recently I had a few people mention to me that I maybe wasn't eating enough calories a day. I thought they were right, I have been doing ok with my nutrition. I am drinking my green monsters, eating salads (not daily, but at least 4 days a week!) and not hitting the junk or fast food.
Unless. Having oats quickly before or after class or by itself for lunch counts as fast food. I know I can always can do better, but having not thought in terms of calories since counting points I never looked into how much I was eating.
The first thing I did was check my BMR and calculate how many calories I should be eating per day to maintain my weight. I did that here. BMR is how many calories your body needs JUST to survive, not including any kind of caloric burn. From there, you can take your activity level and get estimated calorie intake for loss, gain or maintenance.
I couldn't believe how many calories I should be taking in, and I know I am falling short. LA at The Curvy Life and I were talking about it the other day and she posted a great blog on whether or not we are eating enough.
I know I am not eating enough, because my I know because a venti americano knocks my appetite down for most of the morning and I drink two a day, I slack on carrying healthy snacks, eat oatmeal when I haven't planned ahead and I am not eating enough protein for my lifestyle.
Putting it all together:
Sometimes yeah, I feel like I have all these independent pieces
and don't take the time to put them together. Some days I do feel a little like this...
But I am taking this month, National Nutrition Month to focusing on putting all these great pieces in place!
I am getting those workouts in! I promised myself three workouts of my own a week aside from Teaching! That includes my strength training and running and it is going well. Not only do I feel better, but I am having ME time at the gym and it's priceless.
Watching my water intake more, by using the hair bands on my arm and moving them to my bottle with every one I drink. Always something I struggle with, but day by day, I can do it!
Watching my calories to make sure I hit the right amount. By going below the calories needed per day, I am doing damage, especially with an active lifestyle. Not only will my body hold excess weight, but I won't be gaining muscle and strength the same and will be affecting my metabolism.
I am going to use My Fitness Pal, the site that LA uses, to see JUST how many calories I am eating, how many I am burning and if I am getting the right amount of protein etc, I haven't paid this close of attention to my food intake for a while, so it should be eye opening!
Do you use an online calorie counter?
Do you think in calories or in points or just in portions?