Failing to journal leads to failure. When it comes to fat loss; being accountable is the best determining factor of success. If you're looking to lose fat you need to be honest about the types and amounts of foods you are consuming. Journaling has proven time and time again to be the best method for being held accountable. Journaling will provide documentation of the good and bad choices being made. A normal weight person underestimates their caloric intake by 20% and 40% for the overweight person*. The truth is we simply don't have a clue of how much we are actually consuming.
The underestimating of caloric intake is associated more with our perception of what is a serving size. To adjust our perception of serving sizes we need to first be accountable for the current amount of food we are consuming. The accountability process will come through journaling. Recording the foods eaten will give insight into eating behavior. Once familiar with eating behaviors it is time to learn about serving sizes. Comparing how much is consumed to proper serving sizes is the best place to start when it comes to making adjustments to the diet.
The alignment of serving sizes with actual food consumed will start the fat loss process. The next step will be to distinguish supportive foods from non supportive foods. Supportive foods are foods that support the desired outcome. Non supportive foods are foods that don't support the desired outcome. In this case the desired out come is fat loss you will need to reduce the amount of non supportive foods being consumed.
Supportive foods for fall into 3 basic categories: 1. Lean proteins, 2. Fibrous carbohydrates, and 3. Starchy carbohydrates.
Lean Proteins would include foods such as: chicken, egg whites, shrimp, turkey, tuna, and salmon just to name a few.
Fibrous Carbohydrates would include foods such as: asparagus, green beans, broccoli, cauliflower, celery, cucumbers, peppers, and spinach to name a few.
Starchy Carbohydrates would include foods such as: corn, carrots, rice, potatoes, tomatoes, and oatmeal for example.
Non supportive foods would include almost all processed and refined foods for example: any processed flours or sugars.
Start your food journal. Record what you ate, how much you ate, when you ate, and where you ate.
Once you have recorded 3-4 days in your journal take a moment and reflect on what was eaten. Look and compare the servings you consumed to known serving sizes. Compare how many supportive foods you consumed compared to how many non supportive foods. After you have made your comparisons it is time to set a couple of goals to clean up your eating behaviors. Pick one item at time. Recommended starting place(s):
Adjusting serving sizesIncrease intake of Fibrous CarbohydratesDecrease processed foods.
Start keeping a journal today. Here are 2 simple suggestions to start journaling food intake:
Use your smart phone to take a picture of everything you eat.After lunch and/or before bed write down what you ate. Reference the pictures to write down the what, how much, when and where you ate. This can be written in a small spiral note book or logged into any digital option.
In the next article I will discuss how often to eat and simple strategies to create supportive meals.
*http://www.news.cornell.edu/stories/Nov06/meal.size.calories.ssl.html
Specializing in fat loss and stiff joints due to lack of physical activity. By using specialized exercises I can strengthen weak muscle, loosen tight muscles and pairing this with simple nutritional strategies help you loose fat. I have a vast knowledge of hundreds of exercise that can be adapted to meet your specific needs. To start loosing fat and reduce joint pain all you need to do is schedule an appointment. Email DBJFitness@gmail.com
View the original article here
The underestimating of caloric intake is associated more with our perception of what is a serving size. To adjust our perception of serving sizes we need to first be accountable for the current amount of food we are consuming. The accountability process will come through journaling. Recording the foods eaten will give insight into eating behavior. Once familiar with eating behaviors it is time to learn about serving sizes. Comparing how much is consumed to proper serving sizes is the best place to start when it comes to making adjustments to the diet.
The alignment of serving sizes with actual food consumed will start the fat loss process. The next step will be to distinguish supportive foods from non supportive foods. Supportive foods are foods that support the desired outcome. Non supportive foods are foods that don't support the desired outcome. In this case the desired out come is fat loss you will need to reduce the amount of non supportive foods being consumed.
Supportive foods for fall into 3 basic categories: 1. Lean proteins, 2. Fibrous carbohydrates, and 3. Starchy carbohydrates.
Lean Proteins would include foods such as: chicken, egg whites, shrimp, turkey, tuna, and salmon just to name a few.
Fibrous Carbohydrates would include foods such as: asparagus, green beans, broccoli, cauliflower, celery, cucumbers, peppers, and spinach to name a few.
Starchy Carbohydrates would include foods such as: corn, carrots, rice, potatoes, tomatoes, and oatmeal for example.
Non supportive foods would include almost all processed and refined foods for example: any processed flours or sugars.
Start your food journal. Record what you ate, how much you ate, when you ate, and where you ate.
Once you have recorded 3-4 days in your journal take a moment and reflect on what was eaten. Look and compare the servings you consumed to known serving sizes. Compare how many supportive foods you consumed compared to how many non supportive foods. After you have made your comparisons it is time to set a couple of goals to clean up your eating behaviors. Pick one item at time. Recommended starting place(s):
Adjusting serving sizesIncrease intake of Fibrous CarbohydratesDecrease processed foods.
Start keeping a journal today. Here are 2 simple suggestions to start journaling food intake:
Use your smart phone to take a picture of everything you eat.After lunch and/or before bed write down what you ate. Reference the pictures to write down the what, how much, when and where you ate. This can be written in a small spiral note book or logged into any digital option.
In the next article I will discuss how often to eat and simple strategies to create supportive meals.
*http://www.news.cornell.edu/stories/Nov06/meal.size.calories.ssl.html
Specializing in fat loss and stiff joints due to lack of physical activity. By using specialized exercises I can strengthen weak muscle, loosen tight muscles and pairing this with simple nutritional strategies help you loose fat. I have a vast knowledge of hundreds of exercise that can be adapted to meet your specific needs. To start loosing fat and reduce joint pain all you need to do is schedule an appointment. Email DBJFitness@gmail.com
View the original article here
