All Planned Out…

Well I am all prepared to start my healthy journey on Wednesday! I know January 1st is is usually the start of most weight loss journeys, but I know tomorrow is going to he a hectic day, hanging out with family, so I will try to stick to a healthy regimen, (eat healthy and go to the gym), but I am not going to hold myself to starting my plan tomorrow.

I have made my healthy eating plan: I am a very simple person, so I usually eat the same things for breakfast, snacks and lunch every day, but I change up my dinner every day. Then, once a week, I change up my breakfast, lunch and snacks as per whatever I am feeling for that week. What is key to keeping on track with an eating plan, while tracking calories through an app like My Fitness Pal, is to measure EVERYTHING! The only way to make sure you are entering accurate information into the app, it to measure! Your kitchen scale will become your best friend!

I have also planned for Sunday to be my reflection day. On this day, I will take some time and reflect on my past week, what went well and what I want to change for the coming week. I believe this is important to keep me on track and remind myself why I am doing this. If I get off track as well, it is a point where I can reset myself for the better. During this time, I will plan out my meals for the next week and my overall schedule- when I will go to the gym, when I will got for walks, etc. I am a very planned person, so this really helps me keep on track.

Tomorrow, I will be doing my official start weight and measurements. This is important to declare your starting point. Stay tuned for more information on this!

Have a Great Happy New Year!

Jenn

Where do I Start? : Calculating your Calorie Intake

A large part of changing your life is preparing for the change. If you make a plan on what to do, you will follow it, as long as it is realistic. A large part of losing weight is diet and exercise, but I am also adding in a mental part of this as well.

Diet

When starting to make a plan for your diet, it is hard to know where to start. How many calories do I eat? How do I track them?  What do I eat? It is important to start with a reliable number for caloric intake per day. As a nutrition graduate, I always use the Harris-Benedict equation. This will calculate your basal metabolic rate (BMR). This is the number of calories you burn every day if you were to just lay in bed all day and do nothing.

Calculate your BMR (basal metabolic rate):

Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in yrs)

Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Here is a link to a site that will calculate it for you: http://www.bmi-calculator.net/bmr-calculator/

It is important to multiply the amount of calories, calculated above, by an activity factor. This will give you the energy for everyday life. Pick one that seems closest to you from below (you can also choose a number between two categories if you feel it is necessary)

  • 1.2 – Sitting most of the day, very little exercise
  • 1.375 – Lightly active lifestyle, exercise 1-3 days per week
  • 1.55 – Moderately Active lifestyle, exercise 6-7 days per week
  • 1.9 – Very active lifestyle, exercise vigorously every day.

So, for me, my BMR calculation is 1820 calories if I were to do nothing all day. Now, my activity factor currently is pretty sedentary, with exercising three times per week, so I am going to multiply by 1.3

1820 calories x 1.3 activity factor = 2366 calories

Now for weight loss, we subtract weight loss from this amount – so we will subtract 500 calories per day, for a total of 1 pound of weight loss per week. This is a healthy amount of weight loss and the recommended amount by most health professionals. It does not mean you cannot lose more if you exercise more. It is also important to re-evaluate this equation after every 5 to 10 pounds of weight loss.

2366 – 500 calories = 1866 calories per day

Now, the hard part, is how do I track these? The best App I have seen is My Fitness Pal: https://www.myfitnesspal.com/

I try to plan out my week of eating with my fitness pal, and then write it down on a sheet: I have a general format I use for now:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast
Snack
Lunch
Snack
Dinner
Snack

Now, we plan our meals away!

Good luck planning!

Jenn

Welcome!

Welcome everyone! My name is Jenn and I am a 27 year old Canadian in Southwestern Ontario. I have live here all my life, and am very proud to be Canadian! Recently, I have gone through some life changes, including taking some time off to focus on my mental health, and this has now sparked my attention to focus on my whole body health. I used to work as a manager in a busy food factory and put all my time and energy into my job. I literally spent every waking minute working. Unfortunately, this has caused me to lose a lot of friends, so the only thing I really had left in my life was work.

After deciding to take some time off, I have been doing a lot of reflecting and talking to people around me, and I have realized there are tons of people just like me. I have focused on my career so much that I no longer enjoy my work, I have ignored my health, and now am overweight. As I have studied nutrition in university, I know how to lose weight and improve my health, and I know how to help others to make these changes.

Now, I would like to invite you to follow me through my process of moving my life back to basics – improving my diet, exercise regime and changing my mental state.