Last time, I touched on the concept of “Eating Slowly” and that it is one of the most difficult but important habits in affecting fat loss. In our fast paced society, we have all of our responsibilities and activities CRAMMED together and we always still seem to say “there aren’t enough hours in a day” (For those of you that know me, I’m probably one of the worst!). Truth is if it was a priority, we would make time for it. Therefore, I encourage you to TAKE THE TIME!
Now, the question becomes: “How much do I need to eat?”
There are different methods that work for different people and different personalities, like calorie counting and measuring, visual and physical cues, preplanned menus, and much more. Sometimes, with all of the information out there, it can feel very overwhelming to understand what would work best for you. Google search results for “How much do I need to eat” results in 518,000,000 possible articles and websites that can help you research this information. That’s a lot!!
I am going to quickly touch on:
· Calorie counting-What I have found to be one of the most common approaches in the health and fitness world.
· Visual and Physical Cues-Also known as “Appetite Awareness” and something Precision Nutrition has opened my eyes to in more detail and that I am liking a lot!
Calorie Counting
What equation to use?! Harris-Benedict? Sterling-Pasmore? World Health Organization Equation? Mifflin-St. Joer? Tables and charts that give you a number to multiply by? An online calorie calculator? So many different options, which is the best to choose?
The most common equation in my experience has been the Harris-Benedict formula.
Male: 66.5 + 13.8 x (weight in kg) + 5 x (height in cm) – 6.8 x age
Females: 655.1 + 9.6 x (weight in kg) + 1.9 x (height in cm) – 4.7 x age
Once you have determined the above answer (your BMR-Basal Metabolic Rate), you then will multiply that number by an “activity coefficient”.
Little to no exercise x 1.2
Light exercise (1-3 days/wk) x 1.375
Moderate exercise (3-5 days/wk) x 1.55
Heavy exercise (6-7 days/wk) x 1.725
Very heave exercise (2x/day, extra heavy) x 1.9
At this point, you then have a “number” that will tell you approximately how many calories per day you need in order to maintain your current body weight.
“Wait! Maintain? I don’t want to maintain!”
I know, I know, I didn’t forget about the weight loss or weight gain part, I promise!
For example, in order to lose/gain weight:
3500 calories equals 1 pound therefore if you want to lose 1 pound per week, you must subtract 3500 calories from your week with nutrition and exercise.
For example, if you reduce your intake by 250 calories with nutrition and exercise off 250 calories, that gives you a total of 500 calories less than your maintenance. If you can do this 7 days a week, that would equal 3500 calories reduced from your maintenance calories. Therefore, you would lose 1 pound per week.
OR if you would like to gain weight, just add 500 calories to your nutrition 7 days a week in order to gain 1 pound per week.
Possible dilemmas with calorie counting…
· Counting calories can create a mindset of restriction and limitation
· Counting calories doesn’t take food choices into consideration
· Counting calories is not always accurate.
o Research suggests even meticulous calorie counting can be up to 25% off
· Counting calories can be very time consuming.
· Calorie counting doesn’t focus on building habits. Most people can make great progress just by changing and practicing some very basic principles, consistently, making them habits. Now, if you are looking for extreme and specific results, calorie counting with an added macronutrient split focus may be beneficial for you.
If this is a method you prefer and works best for you, please continue but just remember my encouragement: TAKE THE TIME!
Visual & Physical Cues .aka. “Appetite Awareness”
“If you are aware, you are in control.”
TAKE THE TIME! Appetite Awareness focuses on taking the time to really listen to your body and its hunger and satiety (fullness) cues. A lot of us eat so quickly and without really paying attention that we have learned overtime to bypass those cues and have difficulty even recognizing what they are anymore.
When you eat today:
· Ask yourself, “am I physically hungry?”
· Eat slowly. Remember 20 minutes to full!
· Stop after each bite.
· Check in with your body (tummy growling, aching stomach, full stomach, hunger pains gone?)
· Ask yourself, “am I still physically hungry?” If yes, continue eating MINDFULLY. If no, stop eating.
· When you stop, check in with yourself. Notice what that’s like, to stop. Take a moment. What thoughts come up? What sensations? Can you sit with those sensations and not fill them with distractions?
· Stop eating at 80% full. (Precision Nutrition’s 2nd “SUPER HABIT”-Important!)
o How do I know what 80% full is?
§ You can also think of it as a scale of 1-10. 1 being no hunger and 10 being the hungriest you have ever been (eat everything in sight sort of hunger).
§ Don’t get too attached to the number though. Listen to your body and let it tell you when you are finished. Now, keep in mind, this is a learning process and does not happen overnight. SO, just as you would TAKE THE TIME to count calories throughout the day, you must also TAKE THE TIME to learn your body! Either way, TIME is important and must be a priority in either method.
**Email me at hjones@mvhospital.net for Precision Nutrition’s “Hunger Scale Worksheets”**
**Stay tuned for next time when we begin discussing WHAT to eat**
Please feel free to email me with any questions regarding nutrition and/or exercise!
Hayley Jones, BS, CSCS, PN1
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