It’s Thursday again.
I’m getting to the end of the Acronym BE SLIM.
B is for a nutritionally balanced breakfast. Avoid sugars. Make sure you have some protein.
E is for Exercise. A jog, or going to the gym is great, but don’t discount activity though out the day. Take the stairs. Park at the back of the parking lot.
S is for Support. If you are on your own, you are much likelier to fail and revert to the eating habits that got you where you didn’t want to be. A partner, someone to help you be strong when you are weak will make a huge difference. That’s what we health coaches are for.
I is for Individualized meal plans.
Generally speaking, men usually need more calories than women. Teenagers need more than seniors. Pregnant and breast-feeding women are different than the rest of women. People with thyroid problems, people with gluten, lactose, and other intolerances are all different.
Here’s a really general rule of thumb. If you are able to take a good stab at your Basal Metabolic Rate X an appropriate activity factor, then shoot for eating 75% of that number. That’s your total daily caloric intake.
But wait, Weight Watchers will let you have that in French Silk Pie. That’s not what I’m going to recommend. I suggest you divide your total calories, by 6 meals, and then make sure that your macronutrients are divided 55% carbs (slow, high quality ones. green beans are much preferred over Wonder Bread), 35% protein (lean quality poultry, fish, and meats are my preference), and 15% fats (Butter not margarine, coconut oil, olive oil, less processing, more better).
Let’s assume a modestly active woman. BMR*activity factor = 2000 calories.
*.75 = 1500 calories a day. Since there is 3500 calories in a pound fat, this calculates to a loss of a pound of fat a week, or 52 pounds in a year.
1500 / 6 = 250 calories / meal. Yep, 6 times a day.
137 calories of carbohydrates, 87 calories of protein, and 38 calories of fat. At 9 calories/gram, that’s 4 grams of fat.
I can imagine that if you’ve read this far you are thinking no one does this. This is nuts. I agree its extreme. That’s why there are so many “simple” diets. Above is the kind of thing that competitive body builders and fitness models do to lose fat while retaining muscle.
Back to the “I” in BE SLIM. I is for individualized plan. You can cut corners on the above plan. You don’t have to get quite this specific, but consult with your doctor if you have issues. Then come up with a calorie negative plan, that incorporates this acronym, and see what happens.
Health Coaches are always around to lend you a hand.