WEEKEND CHALLENGE- Eat Slower!

The Weekend Challenge this week is to eat slower! It is pretty much guaranteed that if you eat slower, you will eat less food. 

By eating slower, your body will have more time to feel full and eat less calories.

So this weekend talk a little more while eating with friends and family and eat a little less by eating slower. 

Have a great weekend!

LOOKING FOR MOTIVATION? JOIN A CHALLENGE GROUP!

REGISTER TODAY!
1- Create your FREE Profile by clicking on this link:  TEAM BEACHBODY SIGN UP
(If you already have a profile, you can skip this step)

2- Next:  Email us at golladayfit@gmail.com or send us a Facebook message to tell us which Challenge Group you'd like to join.

3- Then:  We'll send you a goal sheet to complete and find a time to talk to you on the phone about your health and fitness goals.

4- Last:  We'll add you to the Challenge Group and our GolladayFit Community!

Eat More Food?!

Post by Shannon

When I first started Insanity, I read the meal plan and calculated my calories. I was so surprised that I would actually be eating more food than I normally did! I wasn't sure how I would lose weight doing this, but I decided to try it. I ate 2000 to 2100 calories a day, eating 5-6 times throughout the day, and completed one intense workout a day. It really worked. I had more energy and I lost weight. 
It goes along with this fitness tip-
Fitness Tip: Eat More Food - How many times have you starved yourself into either not losing weight or even gaining the weight back from your latest diet plan. Most diets and most people make a huge mistake and cut so many calories out of their meal plans that they put their bodies into what we call protection or starvation mode. Yes, your body is defending against you starving it. It is a natural occurrence in all people, and it can be the biggest nutrition mistake you can make. Remember to EAT, but make sure that you are doing the following healthy meal plan tips.
a. Reduce caloric intake no more than 500 calories from your maintenance levels.
b. Eat more early and less later - Breakfast should be the biggest meal of the day.
c. Eat 5-6 small meals daily
d. Eat every 3 hours
e. Do not eat at least 3 hours before bedtime
f. Balance is the key - Not too much protein, fat or carbs
g. Eat high quality lean proteins - Fish, lean Poultry and very lean Red Meats
h. Eat high quality Carbs - 100% Whole Grains, high in fiber
i. Drink plenty of Water - Green Tea and Low or No calorie fluids
j. Keep Sugar to a minimum - Use Splenda or Stevia as a sugar alternative
k. Keep sodium in check - No extra salt added to your meal plan
l. Eat foods from the most natural state possible - Processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.


Not sure how many calories you need? Visit this link to calculate your calories.

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