There are quite a few areas that often get overlooked when we start our fitness journey. We focus on calories consumed and hours spent working out when some of the most important factors are completely ignored. I want to outline all of the areas I focus on when creating a nutrition plan for myself or any of my clients.
The Basics:
If you've ever run track, think of your nutrition plan like the 200-meter race. It won’t be the easiest, you’re going to get tired, but you're not going to be as exhausted as the 800-meter.
First and foremost, body measurements and pictures are my favorite way of tracking progress. Then, you want to get your TDEE, your total daily energy expenditure. This is an estimation of how many calories you need to consume per day to reach your goal.
I like to use the MyFitnessPal app for this seen below.
The Planning:
Now, it’s time for you to define your goal. While this will look different for everyone, most of us fall into one of these three categories:
"I am trying to drop weight.”
"I am trying to gain weight.”
"I am trying to maintain a healthy weight.”
So if you're trying to drop weight, we're going to take your total daily expenditure and subtract it by 500 calories to get you losing anywhere from one to three pounds a week safely.
If you're trying to gain weight, we're going to do the exact opposite.
If you're trying to maintain a healthy weight you're going to keep your total daily energy expenditure the same and then substitute what you're eating for healthier options.
What Impacts Your Nutrition Plan:
I like to call these your “control knobs”.
Daily Routine:
Now is when you’re tracking what you need to reach your nutrition goals throughout the day. This includes your total calories consumed, your oxygen intake, the type of exercise you’re doing and the intensity/duration you’re performing at.
This is the stuff that you really want to know in the back of your head because it’s going to make a huge difference in how you're going about your day.
A great way to help you manage this lifestyle change is by focusing on your mindset through activities like meditation, journaling, movements and breath work.
If you need some guidance or ideas on your daily movements, I have some instructional videos that may be of service to you.
Nightly Routine:
Whatever you eat and drink before you go to sleep has an amplified effect on what happens with your body when you wake up in the morning. I always recommend you eat closer to the sun which means you want to stop eating by 7pm.
Nighttime is a big time to watch TV, go on your computer or sit on your phone but beware the blue screen because artificial lights at night can also affect your body by increasing stress and hunger hormones. This causes an inability to fall asleep making you more likely to consume a late-night snack that is usually not nutritious and not aligned with the sun.
How much sleep, the consistency of bedtime and the quality of sleep you get is key. When we don’t get enough sleep we not only tend to eat more, but we choose foods that are higher in calories with less nutritional benefits.
I also suggest stretching before you go to bed and as soon as you wake up. It’s a great way to start AND end the day.
What You Drink:
what type of liquid you drink matters and there is a very wide variety to choose from. Water options alone, there’s purified water, mineral water, Alkaline water, distilled water, coconut water… I could go on.
You also want to be aware of the nutrients you’re getting from your drink of choice. Look out for how many electrolytes, minerals and irons you're taking in to maintain a healthy lifestyle.
Personally, I am a huge supporter of Kangen Water. Not only does it taste delicious, but it is genuinely good for you and has improved my overall health.
If someone tries telling you that certain types of water don’t taste different, they’re lying to you... or they’ve just never experienced good water.
How You Eat:
Chewing is so important.
Saliva is meant to begin the digesting process, so how quickly you eat and how long you chew give your body time to properly digest.
When you chew your food properly, your body will release digestive enzymes into your stomach that will help break down your food. Your body then converts it into energy.
When food is not digested properly, you can suffer from digestive issues such as indigestion, acidity, bloating, heartburn, constipation, headache and low energy.
All of these are your control knobs. These are things that you fine tune and tweak here and there to get you to where you want to go.
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