I have heard too many times from clients and customers that they eat healthy and work out all the time but cannot achieve results with their body. They are frustrated, hitting a plateau, and think they are “stuck” in neutral. WELL, there are 2 things that you need to take a look at when you’ve hit a plateau. The first is are you working out hard enough with varied exercises/workouts to achieve your goal?? The second is how is your nutrition?? 90% of the time nutrition is the problem!
Many clients tell me that they eat healthy, but when they give me a break down of what they are eating daily, their calorie intake is far too low to support their workouts. If your body requires MORE than 1,200 calories, eating this amount or less can lead to many health problems. Strict diets can lead to fatigue, a poor immune system, dizziness and gallstones. READ MORE…
In general, women should not go below 1200 calories daily, and men should not consume less than 1,500 calories. Following an extreme diet will not only deprive you of essential vitamins and minerals, but it may also cause your body to store what you eat as fat thus, causing a plateau in weight loss/body changes and frustration with the entire process.
Bottom line is this,calorie intake lower than 1200 calories is
healthy! You should be figuring out how many calories are needed to fuel your body based on your weight/height, type of exercise, goals (lose,bulk,tone,maintain). You may actually be shocked to learn that you need to consume far more calories than you thought! Use a program like My Fitness Pal
to calculate your daily calorie intake and track your workouts and food intake.
To find out how many calories you burn daily without doing any activity you would calculate them by finding your BMR(Basal Metabolic Rate). The BMR Calculator
will calculate your BMR; the number of calories you’d burn if you stayed in bed all day.Some might noticed that every year, it becomes harder to eat whatever you want and stay keep the weight off, this is because your BMR decreases with age. The same goes for, depriving yourself of food when trying to lose weight will also decrease your BMR, and ruin your results.Figure out your Calories Needs Here!
After finding out your calorie needs to maintain your current weight, you can adjust them according to your goal. If you want to lose weight decrease the calorie intake by ONLY 15%-20%. If you are looking to gain weight, you can increase your calories by 500 cals/day. This will help you gain 1lb/week!