Friday, September 17, 2010

Keeping an Eye on Those Extra Calories

As I was eating a mid-morning snack (Cliff Bar) I realized how easy it is to consume a few hundred extra calories over the course of a day. This could, in turn, easily put you "over the top" in terms of the calories needed for that day. Even the Cliff Bar I ate tasted great, had 25 grams of protein and 4 grams of fiber BUT it had 270 calories. A few of those over a course of a day plus some extra liquid calories (soda or juices) and maybe some "empty" calories (alcohol) in the evening, could easily wipe out your gains made via exercise. Of course you still get the health benefits of loading your muscles and bones etc. but if your looking to lose body fat, you need to expend more calories than you take in on a weekly, monthly, yearly basis.

Remember, to lose weight it's about keeping an eye on calories in vs. calories out. If your not creating that negative deficit of about 250-500 calories each day - you won't see much change in the way you look and feel. It's not all about calories I know - but that has a position in the game. If your active most days of the week and keep an eye on things - with intake - you will be fine.

There are a lot of tips that I have used over the years with former private clients as well as with myself that will help keep daily calories down.

Since 1985 the average American consumes 1000 more calories a week.

Try the following:
  • Drink water whenever you can - have a glass first thing in the morning to jump start your metabolism and use it as a "filler" between drinks (alcohol).
  • Start reading food labels.
  • Eat 4-5 small meals and snack every 3 hrs throughout the day - keeps you full during the day
  • Aviod late night eating - stay away of calories after 8 PM when yor metabolism begins to slow.
  • If you can't do the 8 PM thing - at least do not eat 3 hrs prior to going to bed.
  • Eat nutrient dense foods that contain fiber.
  • Try wearing a pedometer and exercise most days of the week.
  • Eat protein with each meal - it takes more calories to breakdown protein and keeps u full longer.
  • Start eating more fruits and vegetables - at least 5 servings/day (preferably 9).
  • Cut down on alcohol or avoid during the week.
  • For more tips check out

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