{"id":174,"date":"2023-09-18T17:48:13","date_gmt":"2023-09-18T17:48:13","guid":{"rendered":"https:\/\/stagingserver3.com\/nathan\/?p=174"},"modified":"2023-09-18T19:34:36","modified_gmt":"2023-09-18T19:34:36","slug":"the-calorie-quandary","status":"publish","type":"post","link":"https:\/\/stagingserver3.com\/nathan\/index.php\/2023\/09\/18\/the-calorie-quandary\/","title":{"rendered":"The Calorie Quandary"},"content":{"rendered":"[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text]\n
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The Calorie Quandary<\/span><\/h1>\n<\/div>\n<\/div>\n
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November 2, 2021<\/span>\u00a0|\u00a0<\/span>Nate’s Healthy Living<\/a><\/span>\u00a0|\u00a0<\/span>Nutrition<\/a><\/span><\/div>\n<\/div>\n
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What a pain this is going to be!<\/h2>\n

Yeah, that\u2019s one thought.\u00a0 The other is that it\u2019s a chance to get control of you!\u00a0 Learn about what you\u2019re currently doing and honestly consider any changes you might want (or need) to make.\u00a0 Come on, be realistic, life doesn\u2019t stay the same.<\/p>\n

Now that you know roughly how many calories you need to maintain your current weight, the next questions are:<\/p>\n

1. How many do I eat?<\/p>\n

2. Do I need to make a change?<\/p>\n

3.\u00a0 What\u2019s my reality?<\/p>\n

Count, count, count\u2026\u2026..then become aware!<\/h2>\n

There are multiple ways to count your calories.\u00a0 I\u2019m old school, so I like to physically write down what I eat and when I eat for 3 straight days.\u00a0 For me, this gives something I can look at and easily notice some common trends that I have.\u00a0 You can find food calorie counts on their packaging labels, on the internet or books you can easily find on Amazon or at your local book store.\u00a0 If you\u2019re a techie, use one of those handy dandy phone apps that\u2019ll probably give you more data than you\u2019ll ever want.<\/p>\n

The point of this effort is to become \u201caware\u201d of what you eat and how many ballpark calories you\u2019re eating.\u00a0 Pretty soon, you\u2019ll be able to estimate the calories of any meal very quickly.<\/p>\n

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So\u2026\u2026what\u2019s the information telling me?<\/h2>\n

Based on the number of calories you need (from the last newsletter) and the daily calories you ate on your log, are you in a caloric surplus or deficit?\u00a0 Over any period of time, a surplus of 3,500 calories will equate to a one-pound weight gain and a deficit of 3,500 calories will be a one-pound loss.\u00a0 That\u2019s purely science!<\/p>\n

Yes, there are variables involved like water retention, hormone cycles, prescription drugs, etc etc.\u00a0 But, that\u2019s why you shouldn\u2019t weigh yourself every day or the day after you had a buffet breakfast followed by a buffet dinner.<\/p>\n

Having said all that, now\u2019s the time to consider your goals.\u00a0 Do you want to lose weight, gain weight or just remain status quo?\u00a0 A livable goal for losing weight is an approximate 500 calorie deficit per day (on average) and an approximate 200 to 300 calorie excess for gaining lean weight.<\/p>\n

So\u2026..where does life fit in with all this?<\/h2>\n

Now is not the point where you start feeling overwhelmed!\u00a0 In fact, just the opposite.\u00a0 You\u2019re armed with information and can build a long-lasting plan to get to your goal.\u00a0 As you may have read before in my previous newsletters, we\u2019re here for the long haul.\u00a0 Live within your comfort zone.\u00a0 Things come up in life (whether they be out-of-town trips, vacations, holiday events) that you want to enjoy and not have to be \u201ctotally\u201d in control. \u00a0You\u2019re human, enjoy them\u2026..just get back on track when you\u2019re in your normal zone.\u00a0 Remember, you\u2019re in control.\u00a0 Take charge!<\/p>\n

Feel free to send me an e-mail at\u00a0nateshealthyliving58@gmail.com<\/a><\/p>\n

To your health and happiness,<\/p>\n

Nate<\/em><\/p>\n

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