So here are a few things we have learned about food along the way.
1. ACCOUNTABILITY: This goes back to our first tips to use some type of system to track what you eat. We aren't going to beat the horse on this one but find something that works for you and TRACK! Myfitnesspal is very user friendly but there are lots of different apps. Even using paper and pencil will work. Track anything you put in your mouth.
2. CALORIE COUNT: Eat all your calories each day but don't try to eat all your exercise calories you gain. But if you need to eat them then that's completely okay, we would just suggest not making a habit of it. The exercise calories help you lose weight so not eating those will help you in the long run.
3. PROTEIN/FIBER: Part of eating right is obviously hitting your daily calorie goal. This is something you need to be aware of each day. The average goal for Protein is 120 grams a day and for Fiber is 30 grams. Take a minute to look at the nutrition information on the food you buy to know what the grams are. If you use an app, it will normally tell you the goal you should try to reach for each of these each day and how close you are to the goal as you log your food. There are some great fiber gummy supplements to help with that part of it. Working out will raise the goal of fiber and protein you need to eat, again most apps will track that for you for ease.
4. WEIGHING IN: For many of you weight loss or maintaining your weight is important to you. It's important to us as well, but the numbers can drive you insane! Pick one day a week that will be your official weigh in date and time. Weigh in the exact same weekly, such as similar clothes or if you prefer naked freedom; whatever works for you, just always do the same! Right now you need to focus on healthy eating. Lots of studies are showing people who are overweight can still be healthy and those who are at a healthy weight or under weight can be very unhealthy. It's all about how you take care of yourself and your perspective. If it's not about weight for you but about living a healthy lifestyle, all of this pertains to you as well!
5. INDULGE: The one big thing that we have come to learn in this whole process is that depriving yourself from what you love is not going to be helpful. Tegan loves to eat chocolate and Andrea loves Doritos. We both indulge in these things but in moderation. We've also found useful foods that can be substituted at times. Andrea loves the salt and crunch, so she now loves to eat protein potato chips. These can be found online if interested. Tegan will eat three Oreos a day as her treat, it's allotted into her calories each night. Don't take away what you love, eat it in moderation. The more you deny yourself something the more your body will crave it. If you put off a craving for too long you will end up over indulging and may do more damage than good. We have know some people who will have a cheat meal or even a cheat day, these can be helpful in allowing you to indulge in what you are craving, but be carful and don't let it go too far. We also recommend not weighing in the next day, we've had some scary scale moments when we have done that!
6. FIND FOODS TO LOVE: We each have found foods we love now from certain protein drinks to chips to different yummy recipes. Share these with friends when you find them. We will be sharing some of these over our next few posts.
Remember this is a lifestyle change, not a diet. It's all about changing your mindset to commit to the change. It gets easier overtime. You got this!
The Fitster Sisters
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