Tips to succeeding with food

Deits don't work, good habits do!!
 
1.  Know how many calories you should be eating!!  NEVER eat below your BMR.  Use this calculator to figure out what your BMR is, and then never eat below that number.  In fact, to find out how many calories you are currently eating to maintain your current weight, use the following formulas:

• If you're sedentary (little to no exercise):  BMR X 1.2 =
• If you're lightly active (light exercise 1-3 x/week):  BMR X 1.375 =
• If you're moderately active (3-5 days/week): BMR X 1.55 =
• If you're very active (hard exercise/sports 6-7 days/week): BMR X 1.725 =
• If you're extra active (very hard exercise/job/or 2x training/day):  BMR X 1.9 =

Example:  I weigh 170.  My BMR is 1559.  I'm gonna say I exercise very hard so I'll multiply 1559 X 1.725 and find out that I'm eating 2689 calories (on average) to maintain my 170 pounds.  So if I wanted to lose weight I could cut back to eating 2100 calories/day and I'll lose one pound/week.  That's because 1 lb = 3500 calories!

2.  Keep a journal.  And there's an app for that!!  I love to recommend Shaklee 180 app because, of course, it already has the Shaklee protein drinks and snack bars programmed into the app.  It also has a scanner to scan bar codes of other foods you're eating.  Another great app is My Fitness Pal.  

3.  Measure your food.  So if you did the calculation above and don't believe you're eating as many calories to maintain your weight as it says you are, think again!!  We so often under estimate our portions and therefore eat way many more calories than we realize.  Remember too you can use your eyes to help you with portions.  The size of your palm (not including fingers) is the size of the protein you should consume.  The size of complex carbs, like a sweet pot or brown rice, should be the size of your fist.  And veggies are free to fill half your plate with veggies!


4.  Plan ahead.  Never shop hungry.  Have pre-cup up veggies, maybe some frozen baggies of brown rice and lean meats on hand to cook on your George Foreman.  This would make throwing together a healthy dinner very easy.

5.  Pack a cooler.  This is a must for our on-the-go lifestyles.  You can pack nitrate/nitrite free deli meats, hard boiled eggs, cottage cheese and yogurts, raw veggies w/ hummus, fresh fruit and nuts.  You can also heat up in the microwave, at work, left overs like chili and dinners from home.

6.  Drink plenty of water.  Drink half your body weight in ounces/day

7.  Take a Shaklee Vitalea (multi) & Omega OR Vitalizer strip daily (contains the mulit, omega, B & C and probiotics) daily!

8.  Plan to cheat!  Yes!  About twice/week indulge a little on something you love.  But first make sure you eat a portion of healthy protein.  This will stabilize your blood sugar before indulging.  Never cheat when you're hungry!  Enjoying a cheat meal or snack is another exercise in discipline, but when allowed, will help you stay on your healthy eating plan as a lifestyle!

Here is seeing you succeed in all your goals!!  Please reach out with any question you have about fitness or nutrition!

Dedicated to your success,

Sara Oliver
Master Trainer, Owner
Adventure Boot Camp Trainer

Bay Area TX Adventure Boot Camp
www.GetToBootCamp.com
www.GoodHabits.MyShaklee180.com