I thought this was well-covered in the fitblr community, but since I keep seeing posts about this, and I’ve seen people give advice that makes that seem okay, I’m going to try to explain why it’s not. I’ve made this mistake before. I wish people would do a bit more research…
Hey there love! Sorry it’s taken me so long to get to your question. I get this one a lot and I wanted to spend some extra time on it :) HERE is an article further explaining what I’m about to say in this answer. Which I will also reblog any way.
Ok here goes. You may burn 500 calories in the gym, but that doesn’t mean your body only burned 500 calories today. If you stayed in bed all day, your body still burns x amount of calories - from blinking to breathing, from pumping your heart to thinking. This x amount of calories your body burns if you did absolutely NOTHING is your BMR (Basal Metabolic Rate). Since I don’t know any of your statistics, I’m going to use mine for examples here. I’m 5’4, 149lbs and 22yrs old. With these statistics known, my body would burn 1500.55 calories a day just to keep me alive. Want to find yours? HERE is the link I trust. There are a few that give you incorrect calculations. You should eat at least this number. This is the number of calories your body needs to run efficiently. This is “what happens to the rest”.
That being said, 1lb = 3,500 calories. To burn 1lb per week (1-1.5lbs per week is a healthy weight loss unless you have quite a bit to lose) you need to burn 3500 calories per week. 3500/7=500 per day or you can divvy it up anyway you choose. So with (for me) 1500 being the least amount of calories I should eat, 1500 should be my net. If I wanted to burn 500 calories for my day, I should eat 2000 calories and burn 500 at the gym. That’s my 500 for the day. This will help you lose weight.
Now, if you eat too little, your body will backfire on you. Your body will go into what has been coined as “starvation mode”. It doesn’t get enough calories to run correctly (BMR = 1500 for me) so it decides to hold onto everything you eat because in it’s mind, it’s not getting enough fuel so it saves. When you body saves fuel, it stores it into fat. Usually, if you ate enough, a fraction goes to immediate use (digestion), another fraction goes into your liver and muscles for future use. However, if you think of your liver and muscles as boxes that you’re putting little calories into, those boxes only have so much room and if you eat too much these boxes can overflow and that overflow get’s stored into fat. However if you eat too little, the storage into your liver and muscles get bypassed and your eaten calories get stored straight into fat for later use. When calories are burnt (if you’re eating too little), your body will take from the muscles because it wants to keep those fat cells for emergency use. So in short, if you’re not eating enough, your body stores your food straight into fat but burns your muscles. Your body is eating up your muscles and frantically saving fat cells. This causes your metabolism to plummet! So this is why you need to eat enough to keep your body running efficiently.
Nutrition for Health, Exercise and Sports Studies Third Edition by Frank I. Katch and Victor L. Katch
Understanding Nutrition 12th International Edition by Ellie Whitney and Sharon Rady Rolfes
Yes I do!!! I absolutely love it!!
- Saves major time. I no longer spend wasteful time making every meal. It’s already done. Grab it, heat it up (if need be) and go!! It only takes one day a week to do and the rest of the week you don’t need to think about or worry about anything! So yeah that one day a week may seem like it’s too time consuming, but in reality, it’s not. C’mon you have 1-2 hours you can carve out of your entire week to prepare all your meals.
- Saves brain power. You don’t have to worry about what you’re going to make for breakfast/lunch/dinner, whether it’s going to be healthy, how much you need to make, etc. This also saves even more time!
- Saves those cravings. If your meal is already made, you are way less likely to grab something you know you really shouldn’t be eating. If I know I have dinner already made at home, I wont stop for taco bell on the way home simply because I’m craving it. You’re also less likely to snack because you already have those planned as well and when you’re looking at all your healthy meals/snacks, you’re like yeah, I already made it, that’s the snack and/or meal I should be eating. Not this Mac N Cheese.
- Saves money. Again, less likely to stop for taco bell on the way home. You’re way less likely to eat out, which means those veggies wont go bad, you’ll be eating them! Double save!!! Also, do oyu every go to the store and grab an item thinking, oh yeah, I’ll eat that later, and guess what? You don’t? Meal planning promotes buying exactly what you need so you don’t waste money or food.
- Saves gas. Forgot something at the store? Gotta go back. Ran out of something just a few days after doing the shopping? Gotta go back. I know before meal planning, I would go to the store every other day! You know exactly what goes into each meal and you buy exactly what you need. No more emergency grocery runs, less gas.
- Saves sanity. Saves stress. Saves.
- Time it takes. 1-2 hours per week. So maybe skip that re-run you were planning on watching this Sunday night or record that first run episode and watch it later.
- Don’t know what to make or what would be healthy. There are many free meals plans online if you get stuck. Google is a wonderful companion.
And the PROS have it!! :) Meal planning saved my health, my waistline and my life. If I don’t, I go off the wagon. I swear by meal planning!
Eat more (healthy foods) and strength train to gain muscle.
Good news, you only have a couple pounds before you’re considered “healthy” by the chart’s standards. Just being a couple pounds into the “underweight” doesn’t necessarily mean you’re unhealthy because it’s a guideline, but it would be beneficial to gain some weight.
Good luck love!!
Just start where you can and move up from there. I didn’t experience that in London (coming from California), but I don’t know where you’re coming from to be able to compare your environment to theirs. A change in environment can definitely effect your workouts and/or runs. Just do what you can and work up, that’s pretty much it. You’ll progress the more you do it and the longer you’re there. You’ll get used to it eventually. :)
What you skin wants you to eat - Zest magazine Healthy You manual
I don’t usually post picture like this, but I really like this photo in general, not just for the girl it. <3
** it’s a bit blurry on my end, but I believe it’s made by “arthlete”
Yeah!! Really easy!!
Ok so. Brussels Sprouts
Baking pan: check. Aluminum foil: check. Olive oil: check. Brussels Sprouts: check. Aaaaaand seasoning: check. Ooh and pre-heat oven to 400.
Put aluminum foil on baking pan. Spread some olive oil on it. Knife the brussels sprouts in half. Put on aluminum foil that’s on the baking pan. Start getting your hands into it and swoosh it all around. Getting the olive oil all over the brussels sprouts as well. Wash hands. It’ll be difficult to handle anything else if you don’t. >.< Now if desired, season the brussels sprouts however you choose. I personally put garlic salt and pepper on them. I’m generous with the garlic salt, per my doctor :) Put in pre-heated oven for 20-25min or until brown. I like em crispy <3
Sooooo pretty much the same exact thing as above except change “brussels sprouts” to “kale” and instead of “knifing in halves”, just tear the leaves from the stem and into small to medium sized bits before swirling them around in the olive oil. They will shrink so size accordingly. Also something to note - wash the kale the day before and make sure they are 100% dry when put in the oven. If not, they will burn to a crisp.
om nom on!
Yeah, I just said that. :)
5 Minutes to a Bigger, Rounder, Lifted Butt by FitnessBlender