Back to Basics

Sometimes the big picture is a little too big to handle.  

16 oz T-Bone, courtesy of Google pics

Like a 16 oz steak (God forbid you eat that big boy on the daily) it is important to break things down into smaller more digestible pieces.  Such as with any desired goal, it is important to consider the baby steps that will lead you towards accomplishing your dreams.  You can think and wish all you want, but nothing is going to happen until you take action.  Action -->  Results.

So you want to lose weight?  You want to get toned?  You want to fit your favorite dress or your favorite pair of jeans again?  Well, good for you!  But the question is how and when and where you want to start.

First thing's first.  Write down specific goals for yourself so that you know which direction you're going.

Now, what actions are you going to take towards enhancing your nutrition plan?  What actions are you going to take to make your lifestyle more active?

You need to understand that it's not about how much you weigh, it's about how much body fat you have.  It's not about how you look to other people but rather how you feel when you look in the mirror.  It's not just about how much you eat (although portion control is important) but moreso what you eat.

Google Image : 1 lb of fat

Dude. Gross.

1 pound of fat is equivalent to 3500 calories.  This means that if you want to lose 1 pound a week, you're going to have to cut down your daily caloric intake by 500 calories.  That doesn't mean you have to starve yourself, it just means you need to be smart about the types of foods you eat.  You can actually eat more if you choose wisely, and foods with higher nutritional value at that!

For example, compare the following foods ::

2 whole fried eggs = 150-200 calories

2 egg white scramble = 35-50 calories

Egg yolks are high in fat and cholesterol, whereas the white of an egg is low in calories and high in protein.

2 regular oreo cookies =  105-130 calories

1 medium sized gala apple = 100-120 calories

Fruits have lots of vitamins and the natural sugars can satisfy one's sweet tooth cravings.  Plus 2 oreo cookies wouldn't be enough for anyone.

1 string cheese = 70-80 calories

10 raw almonds = 70 calories

Cheese is good in moderation but if you're going to go for a healthier snack then I would suggest eating raw nuts.  They have a lot of good protein and they're quite filling.  A handful of almonds will hold your stomach for a good 30-60 minutes easily.

1 fried chicken drumstick = 350 calories

1 roasted chicken drumstick (without skin) = 180 calories

Well, this is pretty obvious.  Simply try to avoid fried foods in general.

1 can of Coca Cola = 140 calories

1 glass of water = 0 calories

Drink all water all day everyday and you'll be doing yourself a favor inside and out.  If you need bubbles then drink soda water and add some lemon for a citrus kick.

Although the calories I stated are a mere approximation, you get the idea of what is more filling and has more nutritional value for its proper serving size.  With each healthier choice you make you get that much closer to reaching your health goals.  Likewise, with each "cheat" you allow yourself, the further away those goals will seem.  If you can replace all of the above in one day then that would save you about 500 calories right there!  BAM!  Take these steps and you'll surely meet your goals in due time.

Be mindful of all that you eat and drink... imjustsayin!