WEEKEND CHALLENGE- Don't drink your calories

Post by Shannon

The other night Patrick and I went to dinner with people that Patrick works with. We went to a nice place, and everyone on our table ordered a drink except the lady who sat next to me. 

The lady next to me whispered, "I don't drink my calories."

When she said that I looked at my raspberry lemonade... She was right I shouldn't have waisted calories on lemonade. We had salads/soups, dinner rolls, a meal and dessert. I shouldn't have waisted calories on a drink too.

So the challenge for this weekend is going to be hard for some people, but we're challenging you not to drink you not to drink your calories.

You'll save money and calories! Let us know how it goes!

Have a great weekend! 

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The Truth About Calories

Post by Shannon

Most people think that to lose weight you need to eat less calories. It's true you shouldn't eat too many calories, but you also shouldn't eat too few. I got an email from someone the other day who said she was eating 400 calories a day and still not losing weight. 400 is way too few!

Well, the truth is your body needs calories. You need the RIGHT calories. If you are eating too few calories you won't lose weight. In fact,  you might even gain weight because when you are eating your body is storing the food as fat. Your body needs fruits, veggies, grains, dairy, and protein. Your body needs a balanced diet. 

I've been eating between 2000 to 2100 calories, and I've been losing 1-3 pounds per week. I'm 5' 4" and I'm breastfeeding. When you are breastfeeding, you need 500 extra calories a day.

Everyone's body is different, and something that might work for someone might not work for another. For me, I've notice that I have more energy when I am fueling my body with the right kinds of foods throughout the day.

Here is a link to a great site that will calculate your calories for you! It's awesome!

http://www.freedieting.com/tools/calorie_calculator.htm

Here is an equation from Beachbody's Insanity program that you can use too. It takes your weight, height, age and activity level into consideration to determine your calories. 

Step 1:  Use the Harris Benedict Equation to calculate your caloric needs. 

For Women:  655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

For Men:  66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x ages in years)

Step 2:  Take the number you got from above and multiply it by the level of exercise listed below. 

Exercise #  Category                Explanation

1.2               Sedentary                Little or no exercise
1.375           Lightly Active         Light Ex. (1-3 days a wk)
1.55             Moderately Active  Moderate Ex. (3-5 days a wk)
1.7               Very Active            Hard Ex. (6-7 days a wk)

1.9               Extremely Active    Hard daily ex. or physical job

Step 3:  The number that you now have will tell you your calorie needs for weight maintenance. In step 3, you'll adjust this number up or down, depending on your weight loss or gain goals. 

See below:

- For weight loss, subtract 500 caolories from your number in step 2.

- For weight maintenance, do nothing just use the number from step 2.

- For weight gain, add 250 to 300 calories per day to your number from step 2. 

It is also important to evaluate your calories weekly. Write down your calories daily at first to see how many you are getting. After a week, evaluate them. Are you hungry? Are you full? Do you have energy? Are you reaching  your goals (losing weight, etc.). Adjust your calorie intake if needed.

Questions? Email us at golladayfit@gmail.com