Tight Talk Tuesday: Improve Your Wellness

Today’s Tight Talk Tuesday is going to make you fess up! Be sure to weigh in & vote in our Facebook poll by clicking here!

Which aspect of your wellness could you improve on:

-Diet

-Exercise

-I do a great job with both

-I am lacking in both departments

We envy the friends who’ve got it all together – they have a consistent workout routine, they pack a healthy lunch, eat a healthy dinner and call it a night after only a glass or two of red wine. Cheers to them! But for some women, it’s one or the other. You kick your booty in the gym a few days a week, but when it comes to making dinner, you do what’s easy for you & your busy family, but isn’t always the best for your butt. Or you do eat a fairly balanced diet yet you can never find time to make yourself a priority and hit the gym. And we won’t make you call yourself out, but there are some women who have trouble committing to making healthy changes in their diet or routine and know they’re never going to get results until they make a difference in their lifestyle.

You may have heard us say it before, but diet is 80% of the equation. Here is the equation: W=CC-CB. Your weight (W) = calories consumed (CC) – calories burned (CB).

If you eat more calories than you burn then you gain weight or if you eat fewer calories than you burn then you lose weight. In order to lose one pound of fat per week, you need to eat about 500 calories less than your typical diet. Since 3,500 calories equals about 1 pound of fat, if you cut 500 calories from your typical diet each day, you’d lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). Remember, you need to burn 3,500 calories more than you take in to lose 1 pound.

This does not mean that you need to eat less food. Instead, you need to consume fewer calories. With smart choices this is very doable. The key is to choose “low density” foods, which means foods that allow you to eat a larger portion sizes but that is lower in calories. These foods, including many fruits and vegetables, tend to contain more water and fiber. Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.

By attending a high-calorie (~500) burning class like Bikini Bootcamp at KITF, you can stay on track with the CB portion of your equation. We also offer nutritional guidance to help you build meal plans and hold yourself accountable by tracking your daily intake and progress with a fit food journal. We’re here to help you meet your goals and become the best you that you can be. Let’s do this together and score an A+ for your fitness equation!

Need help getting started? Here’s a plan to get your gears going for both diet & exercise in just 2 days. The kicker: you gotta keep it up to reap the results! Click here.