Do you REALLY know what you are eating? Have you tried writing everything down for a few days to see where you are at, or are you convinced that yes, you eat healthy, you have appropriate calorie consumption, you are good to go. I bet you would be amazed!
I watch what I eat, I eat LOTS of veggies (at least 6 cups a day), and I STILL consume over 2000 calories a day...I am 6' tall though with a great metabolism so that is OK for me! It is definitely not OK for everyone one though. You can calculate your caloric needs on many sites based on your height, weight, and activity level! Team Beachbody has some great resources to help you with this if you choose the paid membership option.
After you learn how many calories you SHOULD be consuming...you will be amazed at how quickly you can meet these caloric needs.
An average day of eating out for someone who thinks they are eating healthily...3 meals with 2 snacks so their metabolism keeps chugging along.
Breakfast-Power Size Strawberries Wild Jamba juice...510 calories
Snack-apple and a handful of almonds...250 calories
Lunch-Chicken Caesar Sandwich + iced green tea from Panera Bread...810 calories
Snack-low fat mozzarella cheese stick & 16 low fat wheat thins...200 calories
Dinner-Chicken Florentine Salad at Macaroni Grill + glass of red wine...1120 calories
That is a day of eating out for meals, pretty healthy looking choices, no bread no dessert...2890 calories.
How about an "in a hurry" day-still trying to keep it healthy!!!
Breakfast- behind schedule so I stop at Starbucks for a grande non fat latte and a reduced fat banana choc chip coffee cake...510 calories
Snack- no time
Lunch-shopping at Costco so I grab a hotdog and diet coke plus a churro as I am hungry from missing my morning snack...980 calories + toppings, BUT it only cost $2.50 ;)
Snack-feel guilty from the hot dog so I don't eat an afternoon snack...too busy anyway
Dinner-head to Baja Fresh for some quick mexican food. Eat some chips and salsa while we wait, chicken tostada with salsa for dressing...1540 calories (if you only have 1 serving of chips)
a bowl of Dreyer's Slow Churned ice cream when you get home because you are tired from your long day...200 calories
A grand total of 3,230, assuming you didn't snack more along the way and had diet soda for lunch.
How about a healthier day? Some planning, at home cooking, a little prep work and it is amazing what changes you will see.
Breakfast-Chocolate Shakeology blended with ice and a few strawberries...165 calories
Snack-apple and a handful of almonds...250 calories
Lunch-Black bean soup & classic cafe Salad (dressing on the side, use less than 1/2) w a whole grain baguette (no butter) @ Panera...425 calories
Snack-Low fat cheese stick w 16 reduced fat wheat thins...200 calories
Dinner-4 oz boneless skinless grilled chicken and zucchini on the BBQ, 1/2 cup brown rice flavored w chicken stock while it cooks, romaine salad with chopped cucumber and tomato tossed in 1 tbsp of balsamic vinaigrette. Glass of red wine. 1 cup of strawberries for dessert...552 calories
A grand total of 1592 calories...including eating out one meal!
Adding vegetables in to help fill you up, adding Shakeology to help fill you up and increase your energy, drink lots of water to help keep you full, and plan ahead. Get a carry along book like The Calorie King to allow for quick checks when you end up eating out. I just bought a great book at Costco called "Cook this, not that"! So if I am craving a restaurant item but don't want the calories, I can make myself a healthier alternative at home!
Some key tools to help you eat healthier anywhere...stay away from white. Whether it is pasta, rice or bread, always choose whole grain or preferably 100% whole wheat!
Choose Grilled over fried or baked! Learn the lingo of what will work best for...and if all else fails, just ask how many calories it has, how it was cooked...you are the only one that can watch out for you!
Take on the challenge!
If you would like some help getting started in your eating right journey, I would love to help you! Don't forget that nutrition can be over 70% of the solution to weight loss...there is still the trick of increasing the activity level that is important...I can help you with that too!
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