Podcast #5 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 5
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal
Short Story Featured: The Sitar
Link: http://www.pravsworld.com/the-seeker-of-truth/
Moral: You have everything you need right now
LESSON:
Throw away all your past diet “rules”
– No more “bad” and “good” foods in your vocabulary
– No more restricting certain foods
We can’t move forward when we are stuck looking behind us…
Common Sense moving forward, and a little science
Calories in vs Calories out
90% of our weight loss will be due to our nutritional habit changes
Figure out your “ideal weight” (your goal weight)
Follow this link to find your calorie budget: https://www.healthline.com/nutrition/how-many-calories-per-day
Directions:
– write in your female or male, age, and IDEAL weight (your goal weight)
and your height, For activity I normally write in sedentary or slightly active depending on how much activity you get.
Examples:
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 50 year old woman, 5’4″, 150 lb goal weight= 1542 calorie budget per day
A 30 year old woman, 5’4″, 150 lb goal weight= 1662 calorie budget per day
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 40 year old woman, 5’4″, 125 lb goal weight= 1466 calorie budget per day
Expectations:
about 2 pounds per week weight loss
possibly more at first, then will slow down as you get closer to your goal weight
Reasons to NOT cut more calories than your ideal weight calorie budget
1. you will feel hungry, deprived… which usually leads to quitting
2. if you lose weight too fast, you may run into undesirable health issues, and usually will not be able to keep it off
3. your skin will have a better chance of shrinking with your body to avoid extra skin (as much as possible)
4. we are creating a habit for how much you should be eating. This would defeat the entire purpose
Think of your ideal calorie amount as your budget
spend it the way you want
You have flexibility to eat what you want when you want it
Thankfully, healthier foods are naturally lower in calories
If you KNOW you are going to be consuming more at a certain meal, move around some calories to allow for it
If you go over for the day- do NOT beat yourself up. It’s part of life and will happen. Aim again tomorrow
Tips:
Myfitnesspal is great for finding out calorie contents
You CAN have alcohol- just track the calories…Miller 64, Bud Select 55- The calories are right in the name!
Water: drink 1/2 your body weight (in pounds) in ounces per day
example: 150 pound person would need to drink 75 ounces
Download a kickstart journal page to keep track of what your eating this week:
WLmotivation.com
Tweet: Eat for your ideal body and let your body catch up.
Shop, Chop and Roll Meal Plan:
Breakfast: 2 whole wheat waffles, butter spray, and 1/4 cup lite syrup
Snack: Fiber One chocolate bar
Lunch: baked potato with lite sour cream & salsa, tomato soup, grilled cheese
Snack: “cottage cheese salad”- recipe below