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Calories needed each day
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Calories needed each day
1/10/13 8:20 AM
First off, I am no expert on this subject. That being said, I did a little research into how many calories you need to take in each day. The reason I was looking up this information is that I have had a couple potential customers ask how I have lost 40 lbs and how many calories did I take in to do that. The answer is not cut and dry. So I looked up what a person who is very active as opposed to sedentary person needs for caloric intake each day.

Here is the breakdown of calories when you add in exercise at the various levels.

Sedentary - 2116 calories
Lightly Active - 2425 calories
Moderately Active - 2734 calories
Very Active - 3042 calories
Extra or Extremely Active - 3351 calories

Let me explain what each of the categories are.
1. If you are sedentary (little or no exercise)
2. If you are lightly active (light exercise/sports 1-3 days/week) :
3. If you are moderately active (moderate exercise/sports 3-5 days/week) :
4. If you are very active (hard exercise/sports 6-7 days a week) :
5. If you are extremely active (very hard exercise/sports & physical job or 2x training):

So you would have to take a calorie deficit to lose weight. How much of a deficit would you take? 1 lb is equal to 3500 calories. Therefore if you take a calorie deficit of 500 calories per day you will lose 1 lb a week. There is the mathematical equation for that. (500 calories X 7 days = 3500 calories ) ie: 1 lb per week. Taking a calorie deficit of 1000 calories per day will give you cause your body to lose approximately 2 lbs per week.

So if you want to lose 1 lb per week, you minus 500 from the numbers listed in each of the categories. Depending on what category you place yourself in will determine your calories.

I hope this helps you in planning your dietary needs.

George
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RE: Calories needed each day
1/10/13 1:48 PM as a reply to ALLFitness1.
You can drop anything From 500 to 1000 calories. And there is a minimum you can't go under which is 1200 Calories for women and 1800 calories for men.
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RE: Calories needed each day
1/11/13 10:45 AM as a reply to ALLFitness1.
Thanks for the info. I will follow you over to the thread 40lbs
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RE: Calories needed each day
1/28/13 10:43 AM as a reply to ALLFitness1.
As some of you are aware, I work at the Department of Veterans Affairs as a Health Tech. One of the programs that I am involved in is the MOVE program. This is a weight loss/nutritional program for vets who are overweight or obese. It is a very intensive program that involves health Tech, Dietitians, Nutritionists, and pretty much the vets entire health care team. I have been doing the training for the MOVE program and I came across anoth chart reflecting caloric needs for the week/day. I though I would post it here. It's a pretty simple straight forward chart. For guys like me...

To lose weight, patients need to create a calorie deficit. A calorie deficit can be achieved through either:

decreased calorie intake, or
increased calorie expenditure through physical activity, or
both

An achievable and sustainable weight loss for most overweight and obese individuals is a rate between 0.5 lb – 2 lbs per week. For many Veterans/individuals, rates at the lower end of this range may be more achievable and sustainable since a smaller calorie deficit is required.

Calorie Deficit Table Rate of Weight Loss Approximate Weekly and Approximate Daily Calorie Deficit
0.5 lb 1750 250
1 lb 3500 500
1.5 lbs 5250 750
2 lbs 7000 1000

It is usually not necessary for Veterans/individuals enrolled in MOVE! to "count" calorie intake and expenditure religiously. Healthy food choices and increases in physical activity will create a calorie deficit for most.

A daily 250 Calories deficit translates to a weight loss of 26 lb per year. This calorie deficit can be achieved by moderate physical activity for 30 minutes daily, or by eliminating one 20–oz bottle of regular soda from daily diet, or by eliminating 2 regular sized cookies from daily diet.

What I liked about this descriptions is the examples given in the last paragraph. It makes it so do-able when it's broken down like that. So if you double that, eliminate two sugary drinks and four cookies daily you may well see an even greater loss at the end of the year. I truly hope this helps.
[Edited By Admin. George, please read BB Board Policy on Coach Self Promotion
Team Elite Home Fitness
Western Massachusetts
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RE: Calories needed each day
1/15/13 11:36 AM as a reply to ALLFitness1.
Heres a good example of physical activity durations and some examples of the type of physical activity you can do to reach these levels and attain your goal of proper and safe weight loss. Remember, to much weight loss per week also means the loss of lean muscle which we want to avoid.

Physical activity: Health Benefits vs. Weight Loss vs. Fitness--Veterans who have maintained a regular program of physical activity are to be sincerely applauded for their efforts. Counseling of Veterans in this phase is largely focused on continued encouragement and support, along with relapse prevention. The next to last lesson will discuss relapse prevention in greater detail. Some basic strategies for relapse prevention include:

Helping the Veteran define maintainable goals. Revise goals as individual situations arise.
Remember that social support often drops over time; provide on–going follow–up and encourage Veterans to seek out activity partners.
Help incorporate physical activity into daily routine so it becomes a habit.
Build in rewards.
Contingency Planning —

Help the Veteran create alternative plans for physical activity for the following high–risk scenarios that often lead to a lapse in habits:

Bad weather
Change of job or work schedule
Out–of–town travel or vacation
Increasing family or work demands on time
Loss of access to gym, track, pool
Injury or illness
In concrete terms, this relationship translates to the following recommendations* for various physical activity goals:

Physical Activity Recommendations Goal Duration and Intensity Frequency

Health benefits--- 150 minutes (per week) of moderate
75 minutes (per week) of vigorous In 10–min episodes
Spaced over the week

Significant weight loss 90 minutes (per day) of moderate
60 minutes (per day) of vigorous 5–7 days per week
Weight loss maintenance 60 minutes (per day) of moderate
30 minutes (per day) of vigorous 5–7 days per week
Cardiorespiratory fitness 45–60 minutes (per day) of vigorous 5–7 days per week

Many sedentary individuals may be intimidated by the frequency and duration associated with significant weight loss; thus, it may be helpful to initially emphasize physical activity goals for health benefits. Remember that energy expenditure is an important part of the energy balance equation and that even small daily expenditures in a previously sedentary individual can accumulate and result in small–modest amounts of weight loss over time. Because individuals’ metabolisms vary, some will lose weight at the lower end of the physical activity recommendations, whereas others may need levels at the higher end just to prevent weight gain. Advise Veterans to start slowly if they have been inactive. Stick to the initial plan, even if it seems too easy at first. With success, challenge Veterans to continue to increase the duration, frequency, and intensity of their activities.

The following are helpful questions to ask individuals when setting goals and choosing activities:

What are some of the opportunities you see in your everyday life to be more physically active?
What activities do you enjoy?
What equipment and/or facilities do you have access to?
What can you do over the next week to be more physically active?

The following are examples of physical activity goals:

I will take the stairs instead of the elevator at least 5 times in the next 2 weeks.
I will walk 10 minutes without stopping for a rest every morning for the next week.
I will replace 30 minutes of television with 30 minutes of stretching every day for the next 2 weeks.
I will include two sessions of strength training per week.
I will find out what kinds of physical activity offerings are happening in my community this week.
I will buy some walking shoes this week.

I hope this helps. If you'd like more information contact our team.

George LaPenta
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RE: Calories needed each day
1/28/13 10:44 AM as a reply to ALLFitness1.
SIX STRATEGIES FOR CURBING LATE NIGHT CRAVINGS:


You can almost hear the theme of JAWS playing in the background as the infamous craving approaches. You’ve eaten well all day, and then — BAM! — the craving strikes, and you head straight for the chips, ice cream and leftover spaghetti with meatballs.

Intellectually you know that gobbling down high-calorie food in the evening leaves you feeling frustrated, heavy and defeated. Yet, when those p.m. cravings hit, they’re often impossible to resist.

What are cravings and where do they come from?
A food craving is an intense desire to consume a particular food. For example, if you are craving chocolate, eating carrot sticks is most likely not going to satisfy the craving (no news there!). What’s more, research shows that women tend to crave sweets, like chocolate, cookies and ice cream, while men tend to crave heartier food like steak, mashed potatoes, burgers, pasta and pizza. Numerous studies have also shown that a craving does not indicate a nutritional need or deficiency. So sadly, we can throw that excuse out the window.

Here’s why we crave:

Learned behaviors and experiences
As a child, you may have been consistently rewarded with a sweet treat when you had a bad day. The learned behavior of having something sweet to lift your spirits became a habit that is very hard to break.
Hormonal fluctuations
Certain hormones in your body help control appetite. Ghrelin is the hormone you produce that drives you to eat, while leptin is the hormone that signals satiety. Normally, these hormones act as a checks and balances system to keep your appetite in check. However, under certain physiological conditions, such as sleep deprivation, this system is thrown off because the hormones are not produced in proper proportion to one another. Estrogen, cortisol and serotonin can also play a role in food craving frenzies, and whether due to stress, sleep deprivation, or the normal hormonal fluctuations of a woman’s menstrual cycle, these hormones can drive you to seek out nutrient- dense, fatty, sugary foods.
Environmental factors and sensory stimulation
Studies have found that the sight, smell, taste, or even just the thought of favorite foods can lead to intense cravings. Experiences like seeing food advertisements on TV or passing a bakery and smelling the aroma of fresh baked bread can also initiate food cravings. Certain social settings, like a party or environmental factors, such as dim lighting in a restaurant, can fuel our drive to indulge.
Why are cravings so irresistible at night?
Nighttime may be the first time you get to relax after a long, structured and stressful day. You’re through with work and the kids are asleep; it’s finally your time. Whether it is behavioral or hormonal, the urge to treat yourself with a decadent or savory food can be an overwhelming response from the body’s need for relaxation. In addition, you may be tired or emotional from the stress of the day, which makes it that much harder to fight the impulse to indulge. Plus, all those television food commercials don’t help!

Crush cravings with the following strategies:

Control late-night hunger
Eat breakfast within 90 minutes of waking and every five hours throughout day. This keeps blood sugar level, which in turn keeps you from overeating or binging at night.

Eat a fiber-rich dinner
The soluble fiber keeps your blood sugars stable, and the insoluble fiber keeps you full through those evening hours so you don’t have an intense urge to snack. Start your dinner with either a hearty non-starchy vegetable soup or large tossed vegetable salad, and drink plenty of water throughout the meal.

Push dinner back an hour
If you regularly overeat later in the evening, consider starting dinner at 7 instead of 6. This leaves you less awake time to snack.

Out of house, out of mouth
No matter how amazing your will power and determination may be, surrounding yourself with lots of tempting treats could lead to disaster. Keep problematic goodies out of your house. If it’s unavailable, you can’t eat it.

Pre-plan and stretch your p.m. snack
People often “crave” what they’ve planned for. Plan for something healthy and you’re likely to crave it.
And if you’re a volume eater, pre-plan snacks that last a while. For example, a lollipop, four cups air popped popcorn, one to two sliced cucumbers with spicy salsa, a handful of pistachio nuts in the shell, or a low-fat fudge bar.

Keep yourself busy, in and out of the house
Downtime tends to be “craving central.” Knitting, drawing, solving a puzzle and exercising are some things you can engage in that will squash your desire to munch. If you’re watching TV at night, find ways to distract yourself during commercials, particularly food commercials. Check your e-mail, do crunches or pushups, jump rope, plan your calendar for the rest of the week, make that call to your mother-in-law, etc. It’s also a great idea to get out of the house a few nights each week. Taking a nighttime yoga, dance or spin class will get you moving and allow you to be part of something. Find a local book club or card game to join. Being social can be a real mood elevator, replacing that need to munch.
[OUtside link cut by admin]
I absolutely loved this article. It will help me with this issue and I hope that it will help you as well.

George LaPenta
Team Elite Home Fitness.
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RE: Calories needed each day
1/23/13 8:07 AM as a reply to ALLFitness1.
Pushing for 200 views by this time next week!!!! WOOOHOOO...C'mon people..LOLemoticon
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RE: Calories needed each day
grocery shopping fresh veggies fruit and vegetables
1/24/13 6:51 AM as a reply to ALLFitness1.
Tips on How to Fit a Balanced Diet into Your Busy Schedule

These days, a mere 8-hour workday is becoming less and less common. A lot of us are working additional hours at home, on our laptops, and via our smartphones. With crazy hours like these, the best way to make sure you stay on track nutritionally is to prepare yourself a week's worth of healthy meals in advance. Here are a few tips for doing just that.

1. Master the grocery store. When you arrive at the grocery store after work, you're starving and in a hurry to get home. Without thinking, you find yourself drawn into the bright, shiny, end-of-aisle displays like a moth to a flame. Before you know it, you're about to fill your cart with 10 frozen pizzas for $10.
Stop! Change direction. Go straight to the produce section and select enough lettuce and fresh vegetables to make a salad that'll last you all week. It's best to avoid the center aisles, which contain all the processed foods you want to avoid, and keep to the perimeter of the store. This path will lead you to healthy choices like veggies, fruit, low-fat dairy, lean meat, and poultry.


2. Cook on Sunday. Roast a bunch of chicken, make a big stew, and grill some veggies; you'll have a great meal on Sunday and enjoy the leftovers for the next few days.
Another thing to do on Sunday to prep for the week is to wash and chop all the veggies you bought while strolling the perimeter of the store and put it in a zip-top bag. With this combination, you'll have fresh, healthy food to put into meals all week (or you can freeze to make crock pot meals for a later date!)


3. Make over your leftovers. Reinvent last night's chicken (or other protein) for the next day's lunch. Throw it in a whole-wheat tortilla with some salsa for a yummy burrito. Heat it up with some curry seasoning and chickpeas. Put it in a whole-wheat pita pocket or between two slices of whole-grain bread with crisp lettuce and your favorite seasonings for a healthy sandwich. Toss it into that great salad you prepared, along with some fresh or grilled veggies. The possibilities for different, great-tasting meals are easy—and limited only by your imagination.
4. Pre-pack your snacks for work. You may not always have time for a full meal at work, and that's OK. The night before a busy day, measure out foods—nuts, dried fruit, baked chips, sliced veggies—you can graze on all day. Measuring the portions in advance helps assure that you won't accidentally snarf down an entire 1,000-calorie bag of trail mix.
Another great approach to snacking that'll help satisfy you until your lunch (or dinner) rolls around? Some of that protein you cooked up on Sunday, in convenient snack portions. Quick bites of chicken, beef, tempeh, or tofu with the seasonings of your choice make for a great snack option. And having fresh, lean protein rather than packaged, processed snack items will not only help curb cravings; it'll also give you sustained energy and help you fight hunger throughout the day.
5. Hydrate in fashion. Instead of going through tons of plastic bottles at your desk, buy yourself a fancy water bottle. (We love Lavish & Lime water bottles!) Busy people often forget to hydrate properly. In addition, the average American drinks 57 gallons of soft drinks each year! You can avoid the temptation to purchase soda by refilling a large bottle of water throughout your day. On a budget? Wash out a glass water, juice, or milk bottle and make that your go-to reusable water bottle.


6. Be smart about beverage calories. The average American consumes around 400 calories a day in liquid form! This includes soda, sport drinks, energy drinks, juice, and flavored ice teas. You can be smart by making sure any calories you drink are in the form of a meal replacement rather than a hydrator. (Water's still the best hydrator out there.) Shakeology is a great meal-replacement shake for busy people, because it's convenient, jam-packed with important nutrients and antioxidants, and low in calories.

7. Don't go fad-hopping. Will all the new diets, food crazes, and "miracle" supplements popping up, it's easy to feel confused or insecure about your current choices. If your plan is working, just stay on course. If you want to try something different, it's a free country, but don't hop on the latest trend just because your workmates are all talking about it at the water cooler. Do your homework. Read critiques. Talk to people who have tried it for longer than a weekend. Ask yourself, "Is it healthy? Does it involve whole, real foods? Is it realistic?" Finding and keeping a diet that supports your lifestyle will more likely result in long-term success.

George LaPenta
Team EHF
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RE: Calories needed each day
1/24/13 6:54 AM as a reply to ALLFitness1.
WOOOHOOO!!! 200 Views!! Thanks everyone for helping me reach this goal. Visit my other Message Board...40lbs Total!!...help me reach 1000 views.

THANKS

George
Team EHF
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RE: Calories needed each day
1/24/13 12:18 PM as a reply to ALLFitness1.
The 8-Week Transition Diet
By Steve Edwards

Transition diets are one of the easiest ways to become a healthier eater.

I've been doing them since the '80s and, in fact, one of the first articles I ever wrote for Beachbody, in January 2001, was a 6-week transition plan. They're not only great for first-time dieters but are also great for any time you feel like cleaning out your system after a period of slacking off. That's why I do a variation of this plan almost every year. Here's my latest creation.






It's often said that no one diet works for every individual. While this is true, you may have noticed that all Beachbody eating plans target a similar goal: Eat more natural, whole foods and less junk. That's because there are no secrets to healthy eating. There are strategies that can lead to various performance benefits, but 99% of the goal of eating healthy is to minimize junk and get your diet to consist of real food (you know, the stuff nature makes). With this in mind, our Beachbody nutrition guides use various strategies, all designed to lead you to the same place.

While those nutrition guides tend to be detailed, the 8-Week Transition Diet is for those of you who want simple. Outside of a small list of what you can't eat, you're free to chow down on anything. How hard can that be? You should also find that by making your transition gradually, the road to healthy eating is pretty easy.

Week 1
No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. Just stay out of the 7-Eleven®. For many of you, this step alone will reap huge benefits.

Cheat Days: 2. Since no one's perfect, you get two days to cheat. That's right, two days where you can eat anything you want! A trick on cheat days is to listen to your body. At first, it'll probably tell you it wants whatever you've been denying it. However, over time, it'll start to crave nutrients you're deficient in. Learn to read your body's subtle signs. If you're craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. By listening to your body and learning what it really needs in this way, you can make better food substitutions. It's a way of getting in tune with yourself that will benefit you for your entire lifetime.

Weekly focus: Water. Not swimming in it, though that's good, too, but staying hydrated with it. "They" say you should drink at least 6 to 8 glasses of water per day, but I say you should drink more. Shoot for a gallon (though don't worry if you fall short). Yeah, that probably seems crazy but almost all of us walk around dehydrated for most of our lives, which not only hurts the way we function but also makes us hungry when we're actually thirsty. A glass of water when you feel hunger pangs both staves them off and helps you fill up faster when you do eat. As for other drinks, juices and sugary sodas also (obviously) fall into the junk category. And alcohol should be kept to a minimum. We tend to forget (purposely or not) that alcohol has calories. A lot of them: 7 calories per gram. Mixers can be even worse—not only can they add calories, but these sugary calories influence the way alcohol reacts with your body. When you do drink, try and follow these guidelines.

Week 2
Each week's rules are cumulative, so the "no junk" rule from Week 1 will apply until the end, as will each subsequent week's rule. Remember that this is a process. Treat it as though you're in school and the subject is your own body.

Eat small, eat often. Eat every couple of hours while you're awake and try not to eat anything for about three hours before you go to sleep. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each snack or meal balanced. Something like a 30% protein, 40% carbohydrate, and 30% fat ratio, though you don't need to worry too much about it. Just realize that you need a bit from each macronutrient group. Eat based on what you'll be doing for the next few hours (if you're working out, eat a little more; sitting at a desk, eat a little less). The three-hours-before-bed rule is important, especially for fats and carbohydrates. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat).

Cheat Days: 2
Weekly focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are exceptionally healthy. While you don't want a diet based on nothing but carbs, making the right carb choices will maximize your body's potential. Try to avoid white rice and flours. Read labels, and try to avoid ones that use the word "enriched," because this means these products have been stripped of their natural nutrients, overprocessed, and then fortified with a few random nutrients.

Week 3
Eat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories. By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don't fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple-yet-random-feeling act will help ensure that you're covering all your nutrient bases.

Cheat Days: 1
Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy, legumes, nuts, or seeds each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue. Since your body can only utilize a certain amount of protein at once, do your best to eat small amounts often (starting to see a theme?) Reading labels is a simple way to learn how to estimate your protein intake. You'll notice natural foods don't have labels but once your diet is comprised mostly of these you'll no longer need them. More on this later.

Week 4
Cook at home. One of the best ways to control your eating is to prepare all your meals yourself. Eliminate all fast food (which hopefully happened in Week 1) and most other restaurant food. You may still eat food from certain restaurants where you can be sure of the ingredients (most will be savvy enough to make a point of how healthy their food is). As you may have seen in the news, restaurants tend to use alarming quantities of salt, among other things. This single step will often bring your body closer to homeostasis (its desired state of balance). This can be hard for many of us because we now have to plan our meals and prepare ahead of time, but try to treat it like vocational school—you don't learn a new "job" without a little retraining.

Cheat Days: 1
Weekly focus: Fat is essential. Remember that fat is a vital part of your diet, not just something that makes you fat. What is not vital is junk fat in processed foods. Healthy fats come from fish, nuts, seeds, avocados, olives, etc.—natural sources. You need to be careful about that amount of fat you eat because it's very dense. At 9 calories per gram, it contains more than double the calories of carbs and protein.

Week 5
Reduce starchy carbohydrates. Starches include rice, bread, potatoes, corn, beans, and other legumes. While many of these are in no way bad foods, most of us eat too much of them. The goal here is to cut way down on them, if not totally out, and then add them back in when your body feels like it needs energy. This will teach you the relationship you have with carbs. They are vital for energy but eating too many of them leaves us lethargic (and eventually fat). Once you figure this out, your entire relationship with food will change.

Cheat Days: 1
Weekly focus: Sugar is only beneficial after a hard workout or during a long one. Your body doesn't need processed sugar. But if you really enjoy it and can't avoid letting some sneak into your daily diet, the one-hour period after you exercise is the best time to indulge. During this window, your blood sugar is low, because you've used it up to finish your workout (assuming you pushed yourself), and eating sugar during this time will help you recover faster because it speeds into your system and initiates the recovery process. Adding a little protein, but not too much, will enhance your recovery even further.

Week 6
If man makes it, don't eat it. This is likely to be the hardest week of your diet. You want to eat only whole foods and eliminate all processed foods, even good ones, for the week. This includes breads, most salad dressings, all cereal, luncheon meats, cheese, dried fruits, anything with preservatives, and alcoholic beverages. What you can eat are whole foods such as fruit, raw or steamed vegetables, meat (sans any type of sauce), natural whole-grain rice, poached eggs, etc. Since your eating habits have been slowly changing, this shouldn't be that big a shock to your system, but it will still likely be hard. Try and get creative. There are now many raw and whole food "cook" books that can help keep you entertained.

Cheat Days: 1
The "cheat day" mentality is a good one. Decadent desserts, a night at the buffet, drinking with friends, etc., can be good for you as long as they are rewards and not habits. Studies proving this have been steadily appearing for about as long as we've been studying things. All work and no play does, indeed, make Jack a dull boy.

Weekly focus: Nuts and seeds make great snacks. A handful of raw almonds or cashews is a quick and easy snack that goes a long way. Don't be put off by the high fat count of nuts, because this means it takes fewer of them to satiate you. Nuts and seeds are loaded with important phytonutrients, as well as good fats, proteins, and fiber.

Week 7
Be yourself. No rules—just try and eat as healthily as you can and do it by feel. Trusting yourself might seem like a lot of responsibility, but by now you'll be up to it. Learning to eat by feeling what your body needs is an important step in your transformation. Consider the way you've been eating over the last six weeks, but don't worry about what you should and shouldn't do. Just fuel yourself. The point is to take a mental break. Relax and allow yourself to eat in a way that feels normal. You may be surprised to find yourself craving something healthy instead of a candy bar or soda. You'll be better at listening to your body because it'll tell you what it needs to eat, as opposed to what you're used to eating. Your body should feel somewhat transformed.

"Reward for a Life Well Lived" Days: 1

Weekly focus: If you're so hungry at night that you can't sleep, try a protein shake. A recent study confirmed what's been a focus of this diet for two decades; that protein before bed can raise amino acid activity for a full night of rest.

Week 8
Eat a perfect diet. Let's get after it. No one is better able to tell you what you should eat than you. Our bodies are all different, and the key to your own perfect diet is learning about how your body reacts to different foods under different circumstances. Your journey over the last seven weeks should have brought you to a new understanding of how food affects your body, both for good and for bad. The time has come to test it. See how well you can eat for a week. In fact, see how well you can eat for the rest of your life. Live and enjoy.

Reward Days: 1, of course!

Weekly Focus: Don't bonk. Bonking is a state when your body runs out of blood sugar and glycogen for energy. If you feel like your workouts are going backward instead of forward, this is a likely culprit. Use your energy level as your gauge. As soon as it starts to drop, start adding carbs back into your diet until you feel energized all day long. When you feel energized during your workouts and the rest of the day, you'll know you've found the right balance between carbs and other nutrients. Also, remember that as your body puts on more muscle, you will need to eat more. Muscle weighs much more than fat, so as you gain muscle and lose fat, your body shrinks without losing weight. You will also require more calories in order to maintain your muscle. So, when you're working out hard, don't be afraid to eat more carbs than you do otherwise.

How is your diet going so far this year? Tell us at mailbag@teambeachbody.com.

Related Articles
"10 Popular Diet Tips to Ignore"
"8 Tips on How to Fit a Balanced Diet into Your Busy Schedule"
"7 Substitutes for Diet-Killing Picnic Foods"


Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@TeamBeachbody.com.

George
Team Elite Home Fitness
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RE: Calories needed each day
1/27/13 5:07 AM as a reply to ALLFitness1.
Good morning. So, ive been doing P90X and Power90 for six months now. Ive been a coach for two. I see the.value of the message boards and of Being a Product of the Product. What i cant.figure out is how.some.coaches can get customers so.easily and others struggle. So i thought this would be a good venue to share thoughts and stratigies. What does everyone.else think?
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RE: Calories needed each day
1/28/13 3:50 AM as a reply to ALLFitness1.
Another freezing day here in Western Mass. I hope everyone is staying warm. Keep in touch with each other and check on one another.

Have a great day today.
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RE: Calories needed each day
1/28/13 10:46 AM as a reply to ALLFitness1.
George, thanks for the thoughtful posts on weight loss. Please read this LINK to the Board Policy on Coach Self-promotion. Short version is this isn't a place for coaches to recruit customers or promote their personal sites and businesses. And please don't post outside links. Thanks again.
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RE: Calories needed each day
1/28/13 11:34 AM as a reply to ALLFitness1.
Am I posting under Information and Education? If so, I apologize and didnt realize where I was...emoticon Feel free to delete anything you want.
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RE: Calories needed each day
1/29/13 5:36 AM as a reply to ALLFitness1.
Misbehaving again honey?? LOL..I figured out how to get to the boards. TY.....<3
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RE: Calories needed each day
1/29/13 9:53 AM as a reply to ALLFitness1.
ALLFitness1:
Am I posting under Information and Education? If so, I apologize and didnt realize where I was...emoticon Feel free to delete anything you want.


Larry, I welcome your participation in Information & Education. Stick around. The guidelines aren't hard to comply with and you'll probably both learn a lot AND share a lot of valuable knowledge of your own.
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RE: Calories needed each day
1/29/13 11:04 AM as a reply to AdStaffAndrew.
Thanks AdStaffAdmin. I actually plan on reading them again this afternoon. Old knuckledragger that I am it may take twice for it to sonk in...LOLemoticon Have a great day and thanks for your patience.

George
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RE: Calories needed each day
1/30/13 8:13 AM as a reply to ALLFitness1.
I have a great article on Green Tea and Green Tea extract if anyone is interested. As soon as I edit it a bit I'll post it.

George
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RE: Calories needed each day
2/3/13 10:23 AM as a reply to ALLFitness1.
Has anyone tried any of these low calorie snacks? It may be just what you need to get you over that mid day bump.

19 High-Protein Breakfasts (and Snacks!) Under 350 Calories
By Rebecca Swanner

Everyone loves a little instant gratification. And when you're starting out on a new workout regimen, seeing results quickly can help you stick to your new healthy habits.






One of the easiest ways to quick results is to increase the percentage of protein in your diet. That's one of the reasons some of our programs—including P90X® and ChaLEAN Extreme®—begin with a high-protein phase. The extra protein in your diet will also help you feel more satiated even if you're cutting back on your calories. And ideally, we've left you with enough carbs to fuel your workouts. Plus, it will help you understand your body's relationship to carbs—how many you really need and how they affect your energy level. This will help you eat healthier in the long run.

However, this high-protein phase should be just that: a phase. You will reach a point at which you'll need to introduce more carbs back into your diet. That's because your workouts are fueled primarily by blood sugar and glycogen (stored carbs), and eventually you'll reach a point where you're just not replenishing those stores adequately. This may be after a few days or it may be after as long as 8 weeks. Let your body tell you.

Here are some signs you need to start eating more carbs:

•Your overall progress starts to plateau
•You notice that your performance is suffering
•You're often (or always) tired
•You feel like you physically hit a wall during your workout (also known as "bonking")
•You throw up
Here are 19 breakfasts and snacks—including some vegetarian-friendly ones—to get you started. Most can be made in 15 minutes or less. Let us know how your journey is going at mailbag@teambeachbody.com.

Breakfasts:
Goat Cheese, Tomato, and Parsley Scramble (Body Beast®)
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.

(Makes 1 serving)

Ingredients:
•2 large eggs
•1 dash sea salt
•1 dash ground black pepper
•1-1/2 tsp. extra-virgin olive oil
•1 medium tomato, chopped
•1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
•1/4 cup crumbled soft goat cheese (1 oz.)
Preparation:
1.Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
2.Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
3.Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.
Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
303 23 g 8 g 385 mg 521 mg 6 g 2 g 4 g 19 g



Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a simple green salad.

(Makes 1 serving)

Ingredients:
•1 large egg
•1 large egg white
•Nonstick cooking spray
•3 cups fresh spinach
•1 slice whole wheat bread, toasted
•1/2 oz. Canadian bacon, warm
•2 Tbsp. grated Parmesan cheese
Preparation:
1.Combine egg and egg white in a small bowl; whisk to blend. Set aside.
2.Heat medium nonstick skillet lightly coated with spray over medium heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted. Remove from skillet. Set aside.
3.Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until eggs are set.
4.Top toast with Canadian bacon, spinach, eggs, and cheese.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
246 10 g 4 g 206 mg 545 mg 16 g 4 g 2 g 24 g




Proatmeal (INSANITY®)
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.

(Makes 1 serving)

Ingredients:
•1/2 cup water
•1/4 cup old-fashioned rolled oats
•1/3 cup fresh or frozen berries
•1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
•1 Tbsp. chopped walnuts
•1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)
Preparation:
1.Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
2.Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
3.Top with milk.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
299 8 g 2 g 37 mg 107 mg 33 g 6 g 14 g 26 g




Chicken Scramble (P90X®)
This high-protein breakfast will stay with you and keep you satiated throughout the morning.

(Makes 1 serving)

Ingredients:
•Nonstick cooking spray
•6 large egg whites
•3 oz. cooked chicken breast, boneless, skinless, diced
•3 Tbsp. grated Parmesan cheese (3/4 oz.)
•Fresh basil leaves, chopped (for garnish; optional)
Preparation:
1.Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add egg whites; cook, stirring occasionally, for 4 to 6 minutes or until eggs are almost set.
2.Add chicken and cheese; cook until set.
3.Garnish with basil if desired.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
324 9 g 4 g 89 mg 678 mg 2 g 0 g 2 g 55 g




Breakfast Caprese with Pesto (LES MILLS COMBAT)
This Italian-style breakfast will keep you satisfied with its savory flavors until your first snack of the day.

(Makes 1 serving)

Ingredients:
•4 large egg whites
•Nonstick cooking spray
•1 slice medium tomato
•1 oz. fresh mozzarella cheese (sliced)
•1/2 tsp. prepared pesto sauce
Preparation:
1.Place egg whites in a medium bowl; whisk to blend.
2.Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add eggs; cook for 1 minute. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.
3.Top with tomato, cheese, and pesto. Gently fold in half.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
170 7 g 3 g 15 mg 285 mg 2 g 0 g 2 g 21 g

5 Super-Quick Breakfasts:
Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

9 High-Protein Snacks to Keep You Satisfied:
Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked salmon (lox)
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6 g, Carbs: 1 g

Cottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries, sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g, Carbs: 6 g

Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay® Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g, Carbs: 0 g

White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210, Protein: 23 g, Fat: 13 g, Carbs: 0 g

Mocha Chiller
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1 g, Carbs: 17 g

Chocolate Spice
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1 g, Carbs: 30 g

Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8 g, Carbs: 9 g

Jerky
Though high in sodium, jerky does pack a lot of protein. For example, one bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of protein per oz. Make sure you check the nutritionals before enjoying!

Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g, Carbs: 9 g

George
Team EHF
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RE: Calories needed each day
2/4/13 6:48 AM as a reply to ALLFitness1.
So last weekend I decided I needed to do something to get over this weight plateau. I had done both the two day cleanse and the three day shako cleanse before. Both worked as advertised for me. I lost three pounds in two days, and with the three day cleanse I lost six pounds. This brought me to 216 pounds. (Yes I had gained weight!) LOLemoticon I gained a total of eight pounds prior to these two activities.

So at 216 pounds and STUCK after an additional three weeks or so of increasing my workouts, I decided to try the three day shakeology cleanse again. I followed the cleanse to the letter, well almost, I did have black coffee on day two instead of green tea, and much to my satisfaction, when I got on the scale on the day after the cleanse I weighed in at 213 pounds. Another three pound loss. Today, I got on the scale at work and had lost an additional two pounds over the last week. So at 210 pounds it appears that the three day Shakeology cleanse broke the plateau I was stuck on! WAY TO GO SHAKEO!! emoticon

I am highly recommending this to anyone who seems to be stuck, or anyone who wants to start a new program fresh.

Thanks for reading.....George..emoticon
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