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Nutrition
Nutrition
1/8/13 12:30 PM
I just started the Insanity workout January 3rd. I am readidng over the calorie intake and it is way more than I take in now. I have been doing P90X for 2 years. I am much stronger and more fit but found myself throwing in extra cardio workouts to try to loose some more weight. I am 5'8' and weigh 142. I am 46 years old. I usually take in around 1400 calories a day. How can eating more help me loose weight? I drink one diet pepsi a day. I consider it my treat. Is that really bad?
Thanks for your help, Kathy
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RE: Nutrition
1/8/13 12:47 PM as a reply to KathyRenee1234.
Kathy , 1400 is too low, i will do some quick numbers to give you how much you should eat.

You body needs a minimum calorie intake to work properly, that's called the BMR , then you add your normal activities, plus the calories you burn, and you have the number you need to KEEP your current weight. Substract to that and you will lose weight, but not less that your BMR, or you will be on "storage" mode, that is you will lose fat, but muscle too and energy.

I would drop the pepsi, even if it's "diet" it doesn't do you any good for your health.

Coach Alberto
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RE: Nutrition
1/8/13 12:53 PM as a reply to KathyRenee1234.
Hello Kathy, your calorie target should be 1600 calories per days.

But you gotta also have macros of 50% Protein / 30% Carbs and 20% Fat from these 1600 calories.

If you aren't tracking your nutrition and aren't getting your macro right you wont get the results you want. You can create yourself a myfitnesspal account for free and start tracking your nutrition with that.

Diet Pepsi are filled with aspartame. Aspartame, an artificial sweetener approximately 180 to 200 times sweeter than sugar,is the primary sweetener found in Diet Pepsi,118 mg per 8-oz. serving. Numerous research studies have tested aspartame's effect on health and the risk for cancer.

While diet pepsi doesn't any fat, carbs or protein it is not a healthy choice. If you can trade that pepsi for water or reduce your liquor intake to 1-2 a week that would be better for you.

If you are not eating enough calories, your body might be in starvation mode and turning all those calories into fat. Adding more calories will get you out of that and give you more energy while helping you lose weight.
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RE: Nutrition
1/8/13 12:55 PM as a reply to KathyRenee1234.
Agreed with above. Also eating more will help your metabolism digest food faster. Hence the 4-5 meals per day. Eating less calories is not always the best solution to lose weight. Its more about what foods you are eating. Make sure its very clean. Definitely drop the pepsi. Sugar is your worst enemy and can hinder your results.

How are your energy levels? If they are low you definitely need to up your calories a bit. Not by much though. Make sure your getting the correct amount of macros in your calories!

Corrie
Team Engage
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RE: Nutrition
1/8/13 12:59 PM as a reply to KathyRenee1234.
KathyRenee1234:
I just started the Insanity workout January 3rd. I am readidng over the calorie intake and it is way more than I take in now. I have been doing P90X for 2 years. I am much stronger and more fit but found myself throwing in extra cardio workouts to try to loose some more weight. I am 5'8' and weigh 142. I am 46 years old. I usually take in around 1400 calories a day. How can eating more help me loose weight? I drink one diet pepsi a day. I consider it my treat. Is that really bad?
Thanks for your help, Kathy


Kathy,

Most woman that are working out should be between 1700-2000 cals per day. You'll burn 1200 cals lying in bed for 24 hours.....add exercise and daily activity and you will burning more. If you don't have enough calories to refuel, and help rebuild your muscles you'll feel fatigued most of the time. Also, you metabolism will slow, holding on to the food you at...this is very common for most woman. I can't tell you many clients I have trained over the years that thought like you do. Once they went on faith to eat more calories, their weight and body fat began to shred. Also, you want to eat clean calories....you can add a lot of things to your meals that will increase calorie but not portions. For example, coconut oil, flax seed, etc...

Diet Pepsi is one of the worst things you can put in your body. Full of cancer causing chemicals and does absolutely nothing for you.

Let me know If I can be further assistance.

in Health,

Coach Jeff
CPT,PES
Team motivFIT
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RE: Nutrition
1/8/13 5:04 PM as a reply to CoachJeffMorgan.
I'm not sure I understand clean calories??? I don't eat much meat but love fruits and vegetables. I'm not a great cook so any ideas for easy meals would be greatly appreciated. I have been drinking a shakeology every day. Not my favorite but easy. Also what are macros? Someone told me I need to get enought macros??? Thanks for your help.
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RE: Nutrition
1/8/13 5:17 PM as a reply to KathyRenee1234.
Fruits, veggies, lean proteins, oats, grains, and some nuts. Those are clean calories. Macros are protein, carbs and fats. Lean proteins include fish, chicken, turkey, egg whites etc.
Hope that helps!

Corrie
Team Engage
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RE: Nutrition
1/8/13 5:19 PM as a reply to KathyRenee1234.
Hi! I've been struggling with nutrition as well but I've learned a few things recently... first, the macros you're asking about are Protein, Carbs, and Fat. You want a balanced day and if you're looking to lose fat, the ratio you want is 50% Protein, 30% Carbs, 20% Fat. Tracking your daily intake is the only way to make sure you can get this ratio down. It takes time to get used to it and probably will mean you need a protein supplement if you don't eat much meat (egg whites are great as well for protein) but there are also other sources.

Congrats on using Shakeology every day! That's a great investment in your health and I'm proud to say I finally got on that bandwagon myself. Ok, so if you're not looking to lose much fat, you can go on a more balanced plan of 40% protein, 40% carbs, 20% fats. That's what I'm on now and it's great. I track my food every day in My Fitness Pal (online or there's a free app for smartphone/ipad as well. There you can set up your goals to one of these ratios and see how close you can get to the numbers by playing with a plan for your day. I usually sit down in the evening and plan out the next day. If I know what I'm having for dinner or lunch I plug that in. Then I plug in my supplements (I use Shakeology and Whey Protein post-workout). Then I figure out what else I need for the other meals/snacks and get as close as I can to my ratios.

I also eat 1700 cals per day, I'm 5'2" and 40 years old. I only need to lose about 8 more pounds (I put them back on over the holidays because I was stupid) so after that I may go up to 1800-2000 cals and keep working out every day.

The other piece of advice... give up the diet soda. It's really bad for you. I know one a day isn't as bad as the major addiction I used to have, but it's horrible stuff and you will feel amazing after a few weeks of giving it up! I drink water now all day and iced tea at lunch and sometimes at dinner (usually just water for dinner) and that's it. Once in a very great while I'll have a glass of wine or beer but that's usually about once every three/four months so I don't worry. Good luck to you!!!

Nikki
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RE: Nutrition
1/8/13 5:35 PM as a reply to KathyRenee1234.
KathyRenee1234:
I'm not sure I understand clean calories??? I don't eat much meat but love fruits and vegetables. I'm not a great cook so any ideas for easy meals would be greatly appreciated. I have been drinking a shakeology every day. Not my favorite but easy. Also what are macros? Someone told me I need to get enought macros??? Thanks for your help.


If you are drinking a shakeology every day, then you are getting plenty oe macro nutrients.
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RE: Nutrition
1/9/13 6:44 AM as a reply to KathyRenee1234.
Kathy : When we say clean calories that means dropping all sugar and fat loaded and processed food.

That means you would like to have complex carbs, lots of proteins and good fat. Not trans fat.

Good healthy foods : Nuts (almonds,etc..), tuna, chicken, quinoa, brown rice, salmon, etc...

Macro means macro-nutrients. Food is composed of three main nutrients : Fat, carbs ans protein. To have a good healthy diet to lose weight you wanna have a ratio of 50% Protein / 30% Carbs and 20% Fat. That means that 50% of your calories should come from protein and 30% from carbs and 20% from fat.

One way to track your nutrition is with the website myfitnesspal.com where you can input your calorie target and customize your macro-nutrients depending on your goals and then you enter all you eat in a day and it will tell how you how much calories you ate that day and how many protein/carbs/fat and then you gotta adjust your food to come within your marco like i told you.

If you need more help with your nutrition let me know and i would be happy to talk to you and help you get your nutrition right.
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