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What should I eat? start off with this: Burn more calories than what you take, in to lose weight. As simple as that. Your metabolism slows down when you age. Your thyroid which controls your metabolism becomes less active. It is important to get iodine tested and supplement if necessary.. Get thyroid tested for T3 and T4 levels. Iodine helps to convert 4 to 3 and 3 is the one that does the job. If necessary you might have to get thyroid drugs and I think it is good to take extra iodine since our diets is depleted in iodine unless you eat plenty of fish and seaweed. I have hypothyrotism, which is under active. I take T4 drugs, Armour, made from pigs thyroid, but i willl get it tested to see if i need t3 and i am gonna start supplementing with iodine.
Women need need 9 and men 10 calories per pound of bodyweight to maintain basic functions such as sleeping, breathing etc For ex: To calculate for women: 150 pounds weight x 9 = 1350 calories.
Multiply this by 10 to 30% depending on your daily activities with the lower being sedative and the higher being very active such as a construction worker and/or doing very heavy workouts
So for ex: 1350 x 1.2 for being moderately active = 1620, Multiply by 0.9 for slow metabolism, 1.0 for regular and 1.1 for fast metabolisms. So for ex slow metabolism: 1620 x 0.9 = 1458 total calories needed
general advice would be:
For losing 1 pound per week cut this by 500 per day or 3500 per week… 1 pound of fat to lose is a deficit of 3500 cals per week, recommended .
never go for more than 2 pounds per week and never go below 1200 cals for men or 1000 for women. This will answer your question: What should I eat?, but more to come….
Much better and safer and to prevent you going into starvation mode, is to take your BMR plus activity factor and then cut by 15-20%, so take the 1620 above and cut by 20% max, that is 320 and subtract= 1300.
Be very careful not to let your body go into starvation mode.
Do a good fast and cleanse such as Beachbody’s 2 day fast that includes a gentle liver cleanse and protein powder so your metabolism don’t shut down. It will jump start your weight loss.
Exercise 6 days per week. Work out with intensity. Doing 3 weight/resistance band trainings circuit style – doing 3-4 exercises back to back and then rest for 30 seconds to one minute and do the next round.
Lifting as heavy as possible reaching failure at 12-15 reps for a month, failing at 6-8 reps for second month and failing at 8-10 reps for third month. After 3 months, mix up the rep ranges.
Women WILL NOT bulk up, you don’t have the testosterone to do that.
Do 2 cardio session using HITT, High Intensity Interval training for at least 20 minutes and building up to 40-60 minutes.
Determine your maximum target heart rate, generally 220-your age. Start at 60 -70 % of your max and work up to 80-90%
Do yoga and/or a good 30 min or longer stretch routine once a week.
Eat from the top two tiers of Michi’s ladder, occasionally from the 3rd tier and rarely or seldomly from the bottom two tiers. Available anywhere on internet.
Cut out high glycemic foods such as sugar and white carbs for ex white rice, potatoes, any white flour products, sugar or sugar containing foods, except for the hour right after a heavy workout. I prefer to do a scientifically formulated recovery drink after a workout. IF IT IS WHITE, DON’T EAT IT
Eat lean protein, fish, venison, white meat chicken and turkey, egg whites – lots of it and occasionally eggs, lean red meat but try to keep red meat intake limited, no more than 2 or 3 times per week.
Don’t eat anything deep fried and if pan frying use cooking spray, olive oil or coconut oil Eat healthy fats from avocados, olive oil, coconut oil, eggs – yes eggs are very good for you – nuts and natural very low sugar peanut butter.
Cut out unhealthy and saturated fats such as animal fats, margarine, butter and any food containing high fat content.
Eat 1-2 fruits per day, especially berries and apples Eat salads with low calorie low sugar dressing Vegetables such as broccoli, asparagus, dark leafy veggies such as spring mix, spinach etc
Starchy veggies is ok such as sweet potatoes, brown rice, whole wheat low sugar low fat bread, oatmeal, quinoa, pumpkin, squash etc and legumes such as lentils peas and beans as they contain good amount of protein as well Low fat or nonfat cheese, low or non fat milk
Get 20-30 % of you calories from fat 30-50% from protein 20-40% from healthy carbs Fat = 9 cals per gram Protein and fat = 4 cals per gram
For weight loss you can eat up to 50% of your calories in protein You should get a least 1 gram of protein per pound of bodyweight for weight loss and muscle growth. It is difficult to get that from food and still maintain your calorie intake, so supplement with a good protein powder containing whey protein. I do whey after my workout and as a mid morning and mid afternoon snack. I also have a casein protein shake right at bedtime so my muscles don’t break down when I sleep.
Eat at home as much as possible. when eating out, skip the sauces, dressing, bread, fries, ice cream – skip the starches and ask for grilled or steamed veggies
Eat your starchy carbs earlier in the day.
Limit alcohol intake, it is empty calories and stops the fat burning process until the alcohol calories is used up. If you want to have some, drink wine, especially red wine.
Use multivitamins, omega oil, CLA, extra cal-mag
This will answer your question: What should I eat?click here to make me your coach
Bill Cords The challenge has been an awesome experience. The challenge brought accountability, learning, and fun together to do something that was very difficult but together and with each other and the structure of the group it made it easier to accomplish this program than trying to go it alone. The first thirty days of the program were really tough and a challenge physically and emotionally. With the shakeology I noticed additional energy after a while of use, about 10-14 days into use.
Trish Thiel Isenbarger In the first 30 days of the challenge I definitely saw improvement in my core strength. I also was in a group with a great group of people who wanted the accountability and posted daily as I did. The core was workout was great.
JL Nash :**What has the challenge done for you that you don't think you could have accomplished on your own? It has kept me honest and to plan – no skipping of workouts without full accountability – this has been great for developing my own sense of discipline which wasn’t bad before but is much better now