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How Many Calories Should I Be Eating?
A recent poll found that nearly two-thirds of people can’t accurately estimate how many calories they need. It’s important to know how much you eat, whether you want to lose weight or maintain a healthy weight. A pound of stored body fat contains approximately 3500 calories. So, if you create a 3500-calorie deficit through a combination of diet and exercise, you will lose one pound of body weight. To lose 1 pound a week, you need 500 calories a day, and you can do it by eating less and exercising. To lose 2 pounds a week, you need 1,000 calories a day.
So the first thing to do – is to determine the number of calories you need per day, based on your goal to lose or maintain. Your specific caloric needs are determined by many factors, including your weight, height, age and activity level. If you’re a club member with Beachbody, you’ll have access to a Meal Plan to determine your calorie goals and set a weekly budget. But there are other free cartwheels out there by searching for cartwheels.
OK, so you know how many calories you need for your goal – now what?
* Eat every 3 hours to keep fuel on your cabin fire.
* Plan your meals and snacks in advance, and spread your calories throughout the day so you don’t go without a good meal.
* Purchase as a label reader. It won’t take long for you to know how many calories are in a heart.
* Updating a favorite recipe with lighter meals will have a small impact on taste but a big impact on calories, fat and grams of sugar.
* Eat your fruits and vegetables, easy to grab and go.
* Check your portion size; portion out snacks and meals ahead of time so you know how many calories you’re eating in that portion.
* Keep water with you at all times, drink half your weight in ounces of water every day.
* Do not skip meals; It’s a surefire way to get fired up, and you have to keep fueling it all day.
And a lot of people asked, so I’ll share an example of one of my daily menus. This is what works best for me, based on my caloric needs.
Wake Up Green Tea
8:00 am 1 meal of whole grains and 3 egg whites
10:30 a.m. Shakeology
1:00 pm Whole wheat pizza with PB
2:30 pm Coffee
3:30 pm Shakeology or Luna Bar
7:00 pm 4 oz. Chicken breast with broccoli
10:00 pm Green Tea or Coffee
Total Calories = 1400 – 1500
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