Of course we all know nutrition is important, well more so when working out. What so many do not know and I raise my hand or both because I lack the knowledge as well. There are a various types of nutrition and not just unhealthy, healthy and healthier.
There is a nutrition for losing weight, reducing the caloric intake be mindful of the foods you eat. Losing weight also means to make certain you are taking in enough nutrition, if not there can a down side. Yes the scale will show a decrease at first which may be rapidly then the plateau comes along with other health problems. The health problems may come later but not the plateau. If the caloric intake is too low then the body begins to hold onto whatever it can to survive as well as your energy decreases.
To reduce caloric intake make certain you’ve consulted a dietitian, MD or for me Portion fix on BOD. Portion fix breaks down the protein, carbs, fruit and vegetables necessary for a healthy weight loss and it includes about 85% of food we already consume. Now there is another nutrition program I use 2B Mindset, teaches me how to arrange the food on my plate, depending on the time of day, what to eat first, how to enjoy every celebration known. In reducing our intake it is IMPORTANT to get the correct nutrition in for a healthy weight loss. Psst…. I’m still working on my nutrition some days are a bit difficult than others.
Now, If you want to lose weight and pack on the muscles don’t get shocked. Your intake will increase, you will lose the fat but that lean, healthy muscle may not reduce the number on the scale. What does this mean, well you need to decide if. You want tone lean body or if you want tone, lean body with muscles. Either way NUTRITION is key. You can workout for hours but without the right nutrition you just maybe sabotaging your workouts.
There is so much going on in the fitness world, workouts, diets, and fasting. Intermittent fasting is getting a lot of chatter and so far I’m hearing good results. I was approached by a colleague and asked if I’d ever tried it. My face went blank and I stared before I answered because I could tell by her excitement she had tried it and was doing it regularly.
Why did I stare, well I hadn’t shared my fasting days, which were really my anorexia days. I wasn’t sure if I was going to be judged. Not that it matters on this subject but the negative conversation that come up I just wasn’t feeling it. I did however share with her the details why I can’t intermittent fast purposely.
Purposely yes, some days life just keep me busy before I realize it has been 18 hours darn near 24 sometimes that I have eaten. My blood sugar is low, my attitude is not very pleasant and I’m hangry. When this happens I make certain my first bite will be either a protein, for me usually peanut butter or a protein bar or a plate of veggies. I then follow up with a glass of water, wait a few minutes and I’m okay.
Intermittent fasting is not for me due to my volleying anorexia, bulimia, and overeating I just try to do it all my way. Yep eating 85/15 sometimes 75/25 (not often) and working out and hanging onto my fitness journey in a healthy way. My eating fluctuates because I do use portion containers – Portion fix with Autumn Calabrese is good in making sure your nutrition is not lacking so you can eat almost anything. Now 2BMindset another nutrition intake on Beachbodyondemand.com with Ilana Muhlstein. Eating what you normally eat at specific times and portion make a HUGE difference. Which is my favorite, uh neither. No favorite when they both are batting 100.
To prevent myself from slipping back into unhealthy eating habits I will not test myself because I know my relationship with myself. I do applaud all doing the intermittent fasting and with great results. Keep up the greatness within you and what works for you.
Is it, I know all weight loss should be considered a great move, BUT all weight loss is not healthy. This sounds confusing but don’t read into it and don’t think I’m trying to confuse you. NOWAY.
I have a few friends 👬 on weight loss journey and feel they are doing good and they are. Their concerns is not their workouts but their nutrition because they are not sure if their current nutrition will be forever. First changing your mindset in nutrition is a plus x 20. This takes discipline and a lot of it. However if your change is a FAD hmmm, probably needs to be evaluated.
A change in nutrition should be a lifestyle change one you are getting adequate nutrition to sustain your body’s requirements and will be able to follow for the rest of your life. Temporary change does not assist in a healthy you, its like placing a board on a hole in the road. You want to be lose fat, build muscle be it lean or bulky, also know everyone lose and build at a different rate. I should know because there are months my change is slower than a snail or a turtle.
As mentioned in previous blogs find the change that works for and with you, because an unhealthy weight loss can be as damaging to the body as overeating.
To a journey of healthy weight loss- STRONG and HEALTHY is the new Skinny.
What?, what the heck am I talking about?, doing what correct?
I have to share as I recently shared with someone in conversation about caloric intake. It is normal especially if you are only using caloric calculation for your weight loss. I am aware everyone is not into physical fitness and a workout is just not a desire, psss but take a walk 2-3 times a week. Okay back to calories, she stated she was decreasing her intake by 500-1000 calories a day and was very tired and felt like her energy had been drained. The numbers are correct to decrease caloric intake daily.
HOWEVER, if you are already in a deficit, this does not apply to you. She had begin with a deficit and then attempted for a few weeks (she did not say how many) decrease her intake. Now let’s take in account she had just added a workout routine. NOW be it said I am not a nutritionist, but it is so necessary to calculate your lifestyle into your intake. The glory will be great for a few weeks or months then the body goes into starvation mode this really applies if you have a very active life and even more so if you are in a fitness program.
What do I recommend?, well most workouts, trainers have a nutrition recommendation, no they have several as applies to you and if you are good as you are I applaud you so many are. There are as many like me that require assistance, again what I like about my choice of workout there are calculations to assist with intake as well the recommendation for proteins, fruits, vegetables, carbohydrates and there are several choices of free food.
So before you decrease caloric intake ASK or SEEK assistance to be sure you are not sabotaging yourself or your workout. To a fitness of results CONGRATS you’re on the right track.
This will be quick, because I for know how difficult it is to follow a “diet”. I am one to follow 80/50 or 85/15 rule in my intakes. Does this mean I don’t eat carbs? Uh yeah, honestly I cannot lift weights without carbs, but not over indulging. Yes I enjoy holidays, vacations, birthdays, anniversaries, graduations and NO do not tell me what I should avoid during these times. I will limit myself, which has taken me a minute to discipline myself.
I am honest I am short on following a diet of any kind, will I try YES. I am good for maybe 3 weeks then that’s it especially if it will hinder my workouts. I do like portion control and the amounts I am to consume, thank you @autumn calabrese
However if a diet works for you- YEAH. I want to apply what I can use long term and not fade away because I don’t like it when I get hangry. I like a nutrition that will become a part of my life and will help me on my journey to a “Healthier ME”. I choose NUTRITION.
I see it on social media and an associate of mine was thinking of doing it but was hesitant. Of course curiosity was there and had been lingering for a few months now so I decided to give it a try.
First I want to say these are my results after a week and a week is not adequate time to form a conclusion as I’ve noted others have raved on different results and if I continue maybe I will see greater results.
Okay to begin with I have a history or well a diagnosis by GI (gastroenterologist) MD as IBS (irritable bowel syndrome). My first day and my first few swallows I had several moments of belching, I know sounds gross. I also noticed specific foods only small quantities as they were high risk to cause a flare on the FODMAP were easily digestive, which means less bloating.
I am uncertain if it was the celery juice or my favorite “Shakeology” was kicking in strong but my off cravings decreased even more. My energy was also slightly elevated more than usual. Will I stop the celery juicing, ah no I am really curious to see if there are more benefits.
This is not at anyway saying, “Hey y’all, this is the treatment for IBS, energy or curved cravings”. This is JUST MY current experiences and evaluation after one week. Everyone is different and responses to specifics are different.
Well, now I am adding celery juice to my journey for now.
I If there is anyone who knows about “frustration and wanting to give up” on workouts, healthy eating and being on a fitness journey with a positive mindset, it would be ME.
It’s the way it is, looking for fast and immediate change on a fitness journey. Now the younger you are you will see faster results so in the words of so many trainers “trust the process”, “believe in yourself”, “stay focused” and the one I have to remember and say aloud so many times each week “STOP COMPARING”.
Isn’t it so easy to compare when you see others especially if you are doing a “Beachbodyondemand” workout. You see results that are eye-popping and I scream WOW. Truth is I’m comparing my results to others and should not because there may be factors, no let me just tell it like it is. There are reasons sometimes my results are slower or maybe it is just not physical.
Guilty as is. I don’t always follow the recommended caloric intake or and food portions.
I sometimes am stressed about somethings I can’t change, but I guess I enjoy the stress for a few days before I realize it’s life grow and go forth. Oh and its sleep sometimes I am sleep deprived because I think I have to accomplish so much in a day which I am better at prioritizing and improving daily, no maybe weekly most times. Oh yeah the age factor, hormones has bounced on the result play, yeah just pitched in without an invite.
Nonetheless if you like me stay focus and trust the process you will see results, in inches, mindset and weight. Believe in it and believe in you. We are both stronger than we exhibit and you probably like me should relinquish this . To a week of “TRUSTING THE PROCESS”
This was last week, to begin I am usually a bit more organized and 90% on top of my meal planning. However when it is slow at work and I am stretching out my time I get a bit hyper. Not bad well, yes, if you complete task ahead of time and there is time left.
I had my breakfast, lunch and snack. Breakfast consumed AM snack gone and I was hyper, beyond and I decided to try just one or what should have been none. I had one Reese’s miniature cup. Yum so good but then I remembered I had put out more than one type not just the normal chocolate peanut butter cup, but there was dark chocolate and white chocolate. Honestly the flavor is almost the same but me being bored tried another and another and yes you get the pic. Before I knew it I had not one but eight wrappers on my desk.
I had allowed myself to be tempted by myself, no one else to blame, just me. Shamefully I wrapped the wrappers in paper towel, tossed it in the garbage, and did what I should have prior to overdosing on a chocolate peanut butter rush. I swallowed WATER. Yes water and lots of it. Was I craving Reese’s, no I was hyper and bored.
I was unable to rewrite my sugar consumption however I became knowledgeable on craving and bored. Usually my cravings are satisfied with a few bites, but my overindulgence when I am bored is limitless. I MUST get better. I was extremely happy when my next infusion patient came, work.
I know avoid the snacks, maybe but I order them for the patients I infuse and Reese’s is not the only chocolate or snack available. I purchase snacks according to the patients. The worse thing is to order a lot of healthy and good snacks you have to toss because no one, well maybe a few will eat.
I know my behavior when I am bored and should not allowed myself to be tempted. I am vowing to remind myself of this. How about you? Really do you eat for nutrition or is your intake affected sometimes by LIFE? You are normal just evaluate and place a system to avoid the extreme intake.
What?, you are giving up? I am with misunderstanding. I have a few friends and acquaintances wanting to know what I’ve done recently as they have noticed some change in my attitude and physical change.
First I should clear the attitude, I would previous verbalize my dissatisfaction or comment on negative behavior but I have stopped, well not stopped but I begin looking at the positive and keeping my mouth zipped. You’d be surprise how many people do not like to positive words in some situations. Physical change is nutrition and workouts.
Back to the beginning in friends and acquaintances, I share my journey highlighting what I feel is applicable to that individual. Are they receptive, of course but only for a few days maybe a week and then share with me I must have done something different because they are not seeing the results as me. To begin everyone’s body respond different to workouts and nutritional change, some fast, some slow but for certain NOT OVERNIGHT. It’s a journey not overnight oats or quick shake up result.
You have to follow the process, believe in your self and most of all really want the change. Without the desire and commitment, yeah well uh huh its a lost. I am correcting all those believing change happens overnight, well somethings but mindset and physical change DOES NOT, WILL NOT, CANNOT – Happen Overnight.
I am so good , thus far into 2019 in controlling my carb intake which for me is primarily just sweet snacking. Yes I am a relative to Cookie Monster and I love cakes also pies. No I really don’t like pies just the crust.
I do have two cookbooks with receipts for a healthier alternative to my sweet tooth. FIXATE by Autumn Calabrese, also have a Paleo desert cookbook. Both are awesome, but sometimes you want a little more. When this occurs I am good for following the rule of 2BMindset, this is a great nutritional tool to follow on a daily basis if you need assist with over consumption daily. All good, yes but on my weak days, which are not often, well compared to a year ago or six months ago, I am unable to savor the flavor and stop.
I am not talking about just stopping because I want more, NO I am satisfied but I continue to eat. Before you develop an opinion it is not because I have withheld too long. Nope it’s because I have either purchased, baked too much and no one wants it and I don’t want to toss it. I have begun to put up the fight, yes either purchase smaller size if not available then it’s a skip, decrease recipes. Also I am evaluating my craving is it a craving or an alternative to my angry and frustration of a situation, boredom or a self guilty pleasure I know I will regret.
Craving I can handle I know when to stop but all the others I need a muzzle well I’ve tossed out the muzzle and just put up the fight and thus far I may have won a few rounds.
Just sharing and asking if you have positive recommendations I am opened. Have a great nutritional day.