After today (Happy Three Kings Day!) the Holidays are officially over! You have eaten enough sugar cookies, fruit cake, hot chocolate, etc., to last you an entire year so is time to buckle up and start this operation as soon as possible.
By now you should have your measurements written down, on the chart provided, your refrigerator and pantry cleaned and mainly stocked with foods high in nutrients and flavors. Our next step in our program is to learn about our calorie needs – a critical component of this operation. When you know what your body needs, based on your gender, activity level, height and weight, then you can begin to understand how much we are actually eating and be able to compare to the amount of food we actually need to lose weight. I have found a great tool that will quickly help you determine your calorie needs
https://www.supertracker.usda.gov/MyWeightManager.aspx
This great site will calculate your calories and a menu plan while tracking your progress. This free website is one of my favorites, but if you want to try another website to see which you will suit you best; you may want to try Myfitnesspal.com, which is another fantastic free website with a phone application. Their food data base is phenomenal!
As you learn about your calorie needs, I want you to read the following tips provided by the USDA SUper Tracker – My weight manager
- Calorie balance over time is the key to weight management. Calorie balance is the relationship between Calories consumed from foods and beverages and Calories expended in normal body processes (e.g. breathing and digestion) and through physical activity.
- Consuming the same amount of Calories as expended will result in maintaining a steady weight.
- Consuming more Calories than expended will result in weight gain.
- Consuming fewer Calories than expended will result in weight loss. This can be achieved over time by eating fewer Calories, being more physically active or best of all, a combination of the two.
- The best way for people to assess whether they are eating the appropriate number of Calories is to monitor body weight and adjust Calorie intake and participation in physical activity based on changes in weight over time.
- In studies that have held total Calorie intake constant, there is little evidence that any individual food groups or beverages have unique impact on body weight.
- Americans should move toward more healthful eating patterns. Overall, as long as foods and beverages consumed meet nutrient needs and Calorie intake is appropriate, individuals can select an eating pattern that they enjoy and can maintain over time.
- For specific tips on how to manage your weight, set a weight goal under My Top 5 Goals and sign up for My Coach.
Here is to another great week!
