Ways To Control Calorie Intake

A few months back I decided to seek out the help of a personal trainer. I talked about that in my last post.

Things have been going great and I’m down an extra 20 pounds

That it because he’s also a nutrionalist. Most personal trainers just work with you in the gym. But by know you should know it’s 80% proper nutrition and 20% exercise and weight training.

If you don’t know, well, now you know!

Seriously, I am living proof of that ratio. I use to slug away at the gym, then eat a very calorie heavy diet full of carbs and processed foods. Just because Subway has veggies, doesn’t mean it’s not loaded with calories and processed meats.

After eating lots of what I thought were healthy foods and not losing any weight, I started getting into eat fresh cooked meals that I made for myself.

But as I am about to explain in a minute, this never equated to lose pounds.

Here’s why.

What Is Healthy Eating?

During my initial consult with my trainer he asked me what I ate.

I replied with “Well, I eat pretty healthy. I eat a lot of chicken and veggies along with protein shakes.”

He then asked me what I put in my shakes and how I prepared my chicken and veggies. I said I made salads with a couple of slices of bacon, an avocado, yellow peppers, tomatoes, spinach salad cucumbers and a whole chick breast.

My shakes had two scoops of protein, a banana, a handful of blueberries, a few strawberries.

This is where he really nailed me and my epiphany occurred!

He asked me if I had an idea how many calories those examples had? I had no idea. I mean, I was eating healthy right!

I was eating healthy alight but both meals were loaded with calories. He guessed that the salad probably had 800-1000 calories while the shake was around 600.

Based on my calorie intake to output ratio, I was already hitting my 1600 calorie limit daily with those two meals.

Measure Everything

And this is where he showed me that I really needed to dial in my calorie intake by measuring everything.

He bough me a scale so I can weigh the chicken breast. He also introduced me to this site which lists all the nutrition from just about every food in North America.

These two things really helped me dial in a nutrition plan and get my calorie intake balanced.

Once you know what your food has in terms of calories, you can then create a balanced plan to keep you fueled all day.

And that is important. Calories should be looked at as energy and not a bad thing.

Anyways, I’ll be back next week with a post on watching out for power foods and why you shouldn’t worry about fat in foods.


Weight Loss Is All About Calorie Counting

I’ve been working on losing weight for years. Not until recently I finally decided that I could no longer do it on my own. Many times in life we need the help of an expert.

We use Accountants come tax season. We seek our Lawyers when we’ve been in an accident. Sure you could do your taxes or represent yourself in a trial. But you could mightily mess things up and it could cost you money down the road.

Professionals are getting paid for a reason. In the case of personal trainers, it’s best to seek them out for help with trainer but also nutrition. We all know working out is a waste if our diet sucks.

But the one thing my personal trainer has done is he has opened by eyes to calorie intake. He has me dialed in a plan to lose 3 pounds per week.

My Calorie Output

Based on my size and some other calculations, my personal trainer has determined that I will burn about 2500 calories a day. This is without any physical activity. So If I play squash, basketball or golf, I will most likely burn somewhere between 3000 and 3500 calories. Click here to find out how many calories you burn during a day.

Now the only way anyone case lose weight in healthy manner is to intake less calories than you burned. Not ground breaking stuff by any means. But counting your calorie intake is so important to losing weight.


My Calorie Intake

So for each day he suggests I only eat 1600 calories of food. At first glance that’s not a lot. After all that is the equivalent to three Big Macs.

You simply need to be more aware of the calories you are intaking daily. It’s the only way you are going to lose weight.

In the next blog post I am going to talk about some ways to control your calorie intake and why you may be eating healthy but not losing any weight.