Wednesday, April 2, 2014

Week 5 Goal

Where has the time gone?!  Over half way into the Challenge.  Give yourself a big pat on the back!

Take some time today to check in on your goals.  Where are you having huge success?  Where are you still hoping to improve?  There is plenty of time left in the Challenge to accomplish these goals.  Remember we are shooting for lifelong changes, not a quick fix.

I hope you saw week 5 goal posted on our Facebook group, sorry I wasn't able to blog about it sooner.

Week 5 Goal - Track your calories 1-2 days this week to get a better idea of how many calories you're eating.

One of the biggest mistakes I see in my clients is either snacking/picking at food throughout the day and underestimating their calorie intake OR going so 'healthy' that they aren't getting enough calories!  Both are bad for your waist line.

How many calories should you be getting?  Use this calculator which factors in your height, weight, age, activity level, etc.

Once you have your estimated needed calorie intake you can adjust it for your weight goals.  Hope to maintain your weight?  Use that number.  Hoping to lose weight?  Subtract 250-500 calories for weight loss.

Then divide that number by the amount of meals/snacks you eat to get a target goal for each meal.

For example - You should eat 2000 calories.  Divided by 4 = 500 calories per meal + 250 calories for 2 snacks.

You can tailor those numbers depending on when you eat your largest meal, etc.  I don't advice people to track everyday but it's good to check in with the numbers every once and awhile.

Again sorry about not posting sooner.  What a week its been!  I'm still making time for health though and I hope you are too.

Beit Bari xo Anna

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