Posts Tagged ‘Calorie’

ID-100142619The American diet as it relates to calories has actually changed very little over the past 80 years.  There has been a switch from a high carbohydrate and animal fat diet in the past, to a high vegetable fat based, higher protein diet in more recent years.  We also have the addition of increased fiber, understanding of healthy fats, as well as an increase in raw vegetable and fruit consumption.  This shift, specifically over the last 40 years, does not proportionally match the increase in the obesity problem. So what is the cause?

Due to the breakthroughs in technology, the average calorie expenditure of individuals has DRASTICALLY decreased, especially starting in the 80’s.  A reduction in jobs requiring manual labor, new modes of transportation, and a huge increase in the tech. industry has wiped out the need for the population to get their hands dirty, focusing more on computer skills and less on physical activity, as well as the use of things like the internet, TV, and video games.  (For the record, I love the internet, TV, and video games.) This basically means that the diets of the average person has remained relatively unchanged (with a slow and steady caloric increase,) while our way of life has drastically reduced general physical activity.  In the 60’s over half of the private jobs required some kind of manual labor, but now it is less than 16%.

Although red meat still reigns supreme in the US diet over the past years, chicken consumption increased drastically since the 1970’s as did the average fruit and vegetable daily intake.  Although the vegetable and salad oil use has increased a good amount over this same time period, most likely due to the availability of fried foods and snacks, the use of butter and margarine spreads at meal times has decreased along with a huge swing from whole milk to lower fat varieties.  There has been an obvious increase in carbohydrate consumption over the years due to things like HFCS as well, but as stated before, this does not proportionately reflect the skyrocketing obesity rates. Also, the diets of previous years had a larger portion of calories coming from carb. sources like breads, pasta, white rice and potatoes.

Americans have drastically increased in eating out as opposed to cooking at home, but the options available at restaurants have shifted to healthier options, even if a good portion of consumers still do not choose them.  The American consumer also forged the path to larger portion size.  They demanded greater value and their purchasing habits reflected this, however the actually content of the food has remain steady of the years, which supports the fact that the food industry should not be directly to blame for this obesity epidemic, but the US lifestyle should.  Just like any industry, it reacts to the purchasing habits of its consumers, and the food industry is no exception. That being said, the food industry could defiantly do a better job in promoting low calorie, fresher foods.

I just want to leave you with one more interesting fact…the average person is now 33 pounds heavier then they were in the 60’s and also burn almost 200 less calories a day, which can account for almost 60% of those extra pounds.  Add just a bit more of physical activity, we can start shedding the weight.

 

ID-10013075Don’t shoot the messenger.  Some people need to satisfy their craving for fast food, but if you must, there are some better for you options if you know where to look.  Although nothing would beat making your own meals, these would be decent options for people who are on a calorie restrictive diet, looking to eat small meals throughout the day, and need their fast food fix.  This also does not include the obvious salad choices, because lets face it, you are most likely not craving a fast food establishments salad…

  • Subway – 6 inch turkey on wheat with everything, no cheese, no sauce, add vinegar without any oil, plus salt and pepper (280 calories, 4 grams of fat, 46 grams of carbs, 5 grams of fiber, 18 grams of protein)
  • Taco Bell – 3 fresco chicken soft tacos (420 calories, 10.5 grams of fat, 48 grams of carbs, 6 grams of fiber, 30 grams of protein)
  • Sonic – Grilled chicken wrap w/o light ranch (360 calories, 8 grams of fat, 39 grams of carbs, 2 grams of fiber, 31 grams of protein)
  • BurgerKing – Tendergrill chicken sandwich w/o mayo (400 calories, 11 grams of fat, 43 grams of carbs, 2 grams of fiber, 31 grams of protein)
  • McDonalds – Premium grilled chicken classic sandwich w/o mayo (300 calories, 3.5 grams of fat, 41 grams of carbs, 3 grams of fiber, 27 grams of protein)
  • Arby’s – Roast beef classic (360 calories, 14 grams of fat, 35 grams of carbs, 1 gram of fiber, 23 grams of protein)
  • Chipotle – Barbacoa burrito bowl w/ brown rice, fajita veggies, tomato salsa and lettuce (375 calories, 11.5 grams of fat, 42 grams of carbs, 5 grams of fiber, 29 grams of protein)
  • Wendy’s – Ultimate chicken grill w/o sauce (330 calories, 3.5 grams of fat, 40 grams of carbs, 2 grams of fiber, 34 grams of protein)
  • Chick-fil-A – Grilled chicken cool wrap (330 calories, 12 grams of fat, 28 grams of carbs, 15 grams of fiber, 38 grams of protein)

ID-10036523

This post will not involve lining your pockets with bricks or chugging water right before your initial weigh-in.  If you are planning on doing a weight-loss challenge at work, school, gym, or just for yourself, why not try and do it right.  I will also not be talking about tricks for your final weigh-in to nudge past your competition.  That being said, here are a few points to have a successful and healthy weight-loss competition:

  • Have fun and be a team – Even though you want to destroy Sally in HR or make Steve in Accounting cry, you will not be successful unless you and your fellow participants are working together to achieve the goal for the greater good.  Some appropriate, motivating smack talk and competitive strategy is great, but if there are people lagging behind in the contest, motivating them will be beneficial for them AND for you.  Leading a weight-loss charge makes a fun and exciting challenge right through the final weigh-in and beyond.
  • Plan ahead – Do you have a big lunch meeting scheduled and feel obligated to eat? Plan ahead by reviewing the menus online to find an appropriate meal that fits within your diet restrictions.  Will you not have time to run out for lunch tomorrow?  Make sure you have a supply of healthy and readily available foods at home to bring for lunch or if you are traveling.
  • Read your food label or menu – Nutritional callouts like ‘low-fat’, ‘low-carb’, or ‘cholesterol-free’ don’t necessarily mean LOW-CALORIE.  Make sure you are eating the appropriate type of foods for whatever your dietary goals might be.  Do a little research into the ingredients used to make your choices.  Understand what a real portion size is as it relates to the ‘per serving’ ingredient and nutritional labeling.  Some choices may be better than others in some circumstances, however it might not be appropriate for YOUR diet.   For instance, olive oil has more health benefits compared to butter, however both are fats which contain about 9cal/gram, meaning they both have the same amount of calories, and if you are on a calorie restrictive diet, supplementation is not as good as reduction.
  • Keep Eating – Metabolism is a tricky thing, however if you don’t eat enough calories, your body will shut down and you will not lose any weight.  Take a look at my previous post on metabolism to understand how  it works.
  • You have time to work out – Anyone who says they have no time to workout is lying.  In the morning before work, at lunch, right after work, while traveling, with your family or co-workers are all possible as long as you plan accordingly.  When you have limited time, a quick, high intensity workout is going to separate the losers from the real-losers.
  • Weight-loss diet is temporary, weight-maintain diet is permanent – There is nothing worse than losing a whole bunch of weight, only to put it back on after the competition.  You have to remember that once you reach your weight-loss goals, your diet needs to evolve into a weight-maintain diet.  Read my previous post about the weight-maintain diet and make sure you adjust accordingly so you don’t bounce back.
  • Write it down – Keeping track of your food and beverage consumption can really put into perspective what your calorie and nutrient intake is like.  Writing down meal plans, exercise schedule, or list of appropriate foods for your diet allows you to stay on track without losing focus on your goals.
What are some of your tips for a successful weigh-loss challenge???

ID-10038279

For those who are just starting out on their diet adventure, unlike what most personal trainers and nutritionist say , your restrictive diet and exercise plan is only temporary! Too often, people do not adjust their plans after achieving their goals.  After you have shed those unwanted pounds or even start to see the outlines of what almost could be a six-pack, you have to adjust your eating habits and exercise schedule for your next goal.

I recommend that starting out (assuming you are in the weight/fat loss stage,) you consume a low fat/lower calorie volumetric diet as well as an exercise plan based around using your fat stores as energy.  You will want to eat a lot of low calorie but nutritionally dense foods to keep you full and energized (chicken, lean fish, vegetables, whole grains…) along with more frequent, smaller meals.  You will want an exercise regiment consisting of 30 to 45 minute activities followed by a small intake of calories.  If you like to spend a lot of time at the gym, make sure you are still consuming calories every 30 to 45 minutes which will keep your body using some of your stored fat along with the protein/carbs you are consuming (see my previous metabolism post.)

The wonderful part about this plan is when you do finally hit your target goal…lets say you lose the 30 pounds of fat you didn’t want, you can now switch your diet to more of a weight maintain version of your previous plan.  Along with adding back some of the fat you removed, you can now be a bit more lenient overall and increase some of your portion sizes.  At this point you will also be increasing the difficultly of your workout (same routine but faster paced or increased weight and reps).  This ALSO means that you will have more muscle mass, and will be burning more calories, which ALSO means you can eat more calories throughout the day and still maintain your current weight!

This applies to both men and women.  Women do not have to be bulky to increase there muscle mass and benefit from this type of diet plan.  I feel that this system overall help with those fluctuating dieters who try to stick to a super intensive plan only to fall off the wagon and have to start over again.  This plan rewards you by allowing you to eat more food as time goes on.  It also stresses more of the exercise portion to be the buffer when you feel like a sunday afternoon BBQ feast.

Do you have any tips or trick for anyone looking to follow this type of diet/exercise plan?

Here is a quick explanation on how metabolism works in regards to your diet.  Yes, many factors affect your overall metabolism (age, sex, muscle, physical activity), but this analogy will discuss why smaller meals more frequent is the way to go for successful weight loss.

  • YOU ARE A MACHINE – You are a car.  You run on fuel, and get a certain amount of miles per gallon (this is your metabolism).  Some gas is better than others, however for this explanation,  we are converting gas into general calories.  So to sum it up, the amount of miles you travel compared to how much gas you have in the car will represent how well your metabolism is working.
  • RAN OUT OF GAS – Let say you have no gas in your car.  Your car will, of course, not move.  It is a fact that when you consume little to no calories, your metabolism is inactive.  Your body will stop utilizing gas (calories) as its energy, and start breaking down the internal car parts to move.  I don’t think I have to tell you that this is bad.  Many people who are on a very calorie restrictive diet who also work out a lot will find it hard to lose weight because your body is trying to hold on to as much as it can to function normally, while using what it does’t think is important as energy. YOUR CAR WON’T MOVE WITHOUT GAS.
  • TO MUCH GAS – Your car has a gas tank that can expand and can hold WAY more gas than it needs.  You can fill it up as much as you want, and your car will work VERY hard, but your car will move SLOWLY.  All of that gas is weighing your car down and decreasing your miles per gallon.  You are producing excess exhaust and making your engine parts dirty.  Overfilling your gas tank will cause some gas to spill out and unfortunately, your car absorbs this excess weight as ‘hard to use gas’ aka…fatty fat fat.  YOU DON’T NEED ALL THAT GAS.
  • JUST RIGHT – When you fill up your gas tank just enough to get to your next destination, you win.  You have found that happy medium of the right amount of gas for the right amount of miles. When you are traveling, and you are running out of gas in this mode, you will coast to the next gas station to refuel (coasting is my way of saying fat/weight loss).  You are getting the best miles per gallon because you are not being weighed down, and you have gas to move.  Your parts are running very efficiently and your system know how to handle the waste.  For longer road trips, you can add more gas to the tank, but just enough to handle the extended distance. JUST ENOUGH GAS IS GOOD.

As stated earlier, this is in regards to your diet.  If you have a high tech car with super premium gas, you will have better performance.  Certain model cars just work better than other.  Upgrading your car parts will increase its ability to run.  Now how hard is that to understand???

Eat smaller meals more often Speed-Racer!

ID-100167845