📝Calorie Budgeting isn't a new concept. We've all "saved calories" for a big meal by eating less throughout the day. But did we actually BUDGET calories or did we just starve ourselves? 🤢
Just like budgeting our 💵 money, we have to start by knowing how much we have in the first place. I've made a post that you can reference about determine your calorie maintenance but if you don't know your LBM or BMR you can use an online calorie calculator. There's tons of them online so I suggest using 3-4 of them and averaging your results.
Once your calorie goal for the day, the next step is determining how many you'll need for that big meal 🥘 . Many restaurants have nutrition info online. If you don't have access to that info, I'd set aside something around 1000 calories. This gives you a nice buffer for all the 🍞 bread baskets, 🍜 apps, 🍝big entrees and 🍨 desserts.
Once you subtract the calories you need for that big meal from your total calorie goal, you can divide up the rest of your calories however you please - by 🍽 meal, 🍿 snack, 🕓 time of day, etc. Once that's accomplished, all that's left is to figure out what food you'll eat to fill those calories. Make sure they're high in protein and fiber - you'll need both to satisfy hunger as much as possible since you won't be eating as much during the day as you normally would.
❓Any questions on this please ask! Any topic you want me to cover going forward? Let me know via comment or DM! I told you all in the last post To expect a post about setting calorie goals for muscle/strength gain - don't worry, that's on the way! Thanks for the love guys! ❤
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MACRO COUNTING TIP: CALORIE CYCLING
One way to make sticking to a calorie deficit easier is calorie cycling. Maintaining a calorie deficit is the KEY to losing weight, and I highly recommend calorie cycling to help you achieve your goal!
When you calculate what your calorie deficit should be in order to lose weight, you then reduce some days by 150-200 calories and increase others by 150-200 calories. You maintain the same calorie deficit but are able to eat more on some days and less on others. Sticking to your diet is mainly a mental challenge so by allowing yourself days where you can eat more, you feel like you are getting a "treat" but it is actually part of your diet!
I calorie cycle and 4 days a week I eat 1450 calories (Sun, Mon, Tues and Fri) and 3 days a week I eat 1650 calories (Wed, Thurs and Sat). I definitely picked Saturday since it was the day I normally had cheat meals but I also love having high calorie days mid-week! Today is a high calorie day and I'm already excited! 🙌🏻
Been gone a few days... 🤢🤕 Add me on Snapchat and send me your gym 📸 ! Sheapearson2 ✌🏻 •
Hey y'all!! So shame on me because this girl has not went to the gym in a while now. I've been sick, not feeling well, and just distracted not applying good time management. ⏱
So here I am, at the gym, early in the morning for a fresh start to a hard, long night. 😴
Like I've said before, it happens to the best of us, you just have to get past it and move on. 🤷🏻♀️ Getting back into the swing of things is the hardest part. Just try to stick with it and go a full two weeks. After those two weeks you are good to go trust me! 🙏🏻 You get into a habit and it's the strangest thing to just stop, your rest days even start to be harder to take because you just want to go, you don't want to stop. •
Get. To. That. Point. 💪🏻🙌🏻👌🏻 You will not be sorry. I have to get back to that point too so we can do it together! I have been going to the gym every day, but my eating has not been on point... 🥙🍕🍏🍔🥝🍿🍓🍺
"This one step- Choosing a goal and Sticking with it- changes EVERYTHING."
- Scott Reed
I hope you all have a great day! I hope you get everything you want to do today accomplished, and more! If you want to work out stop making excuses and go do it. The only one holding back is yourself. I know it's hard, but it's so worth it. You just have to find that 🔥 that will drive you! •
Add me on Snapchat and send me your gym 📸 ! Sheapearson2 ✌🏻 • • • #weightloss#weightlossjourney#inspiration#losefat#fit#goals#exercise#eathealthy#healthy#fitspiration#health
🌕When you execute a plan, there are essentially only four results. 1. A good plan well executed gets the results you wanted. 2. A poor plan turns out fortunately. 3. A good plan turns out unfortunately. 4. A poor plan turns out poorly. 🌞Not that blackjack is a great plan, but it’s a useful example. You’re dealt a queen and a 9. A good plan would be to stay. A poor plan would be to hit. 1. You can stay and win (Expected). 2. You can hit and win (Good Luck. Also: c’mon...really?). 3. You can stay and lose (Bad Luck). Or 4. you can hit and lose (You asked for it). 🎄Executing a good plan isn’t a sure predictor that you’ll get the outcome you want. But relying on luck to carry you through isn’t what you want. And sometimes your good plan just doesn’t turn out as you’d hoped. That’s life, just keep plugging away. ⛄️How does this tie into fitness? You want to control what you can control, which is the process, not the outcome. Work a good plan with proper nutrition, solid weight training a few days a week, and adequate rest and recovery. Don’t focus on the outcomes so much, they’re not under your direct control. ☔️Making sure you work the process will usually get you the outcome you’re after anyway. 🐉 Hope this helps! Any questions or comments, leave 'em below.
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I absolutely love this graphic by @soheefit Enjoy the process, create a calorie deficit (burn more than you consume) and lift weights. Cardio is also important but cardio alone won't give you a firm fit body. Posted @withrepost • @howtocountcalories The more extreme, the better - and the harder it feels, the more the program is working!" 😅 This is a common line of thinking amongst people trying to shed body fat. I can't tell you the number of times a client has sent me a panicked email because their diet and workout regimen didn't feel hard enough and they consequently equated that with not making any progress. •
The purpose of fat loss is NOT to suffer as much as possible. You don't get bonus points for experiencing greater cravings, having lower energy levels, and alienating yourself more than others. 🤷🏻♀️ In fact, the more deprived you feel and the harder the program, the less likely you are to adhere to it. •
For lasting fat loss results, you have to consistently keep up your eating and exercise behaviors. In order for that to happen, it would behoove you to adopt a program that you enjoy and look forward to. Minimizing feelings of deprivation and removing as many obstacles, then, is a good thing! 👍
There are a hundred different ways to create a calorie deficit and countless weightlifting plans you can implement. Find the strategy that works for YOU. 👊
Credit- @soheefit .
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