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Recommendations for Nutrition Management

Good afternoon! I am so happy you came back and it looks like we are ready to start this journey together! As I mentioned previously, my first tip or piece of advice is on our nutrition management. I know, I know. I clearly did not want to hear this either! As we age and have our routine check-ups, the doctor always recommends eating healthier and exercising more. BLAH! Too often we tune out the first part of eating healthier and think that exercising will do the trick! All I can say as your Health Cop is: Get that thought process out of your mind, immediately! Or else I will be making an unexpected visit to your residence.

When I was in high school, I clocked in at 215 pounds. For a guy my height, I should have been down closer to 150 pounds. Ouch, that meant I was around 65 pounds overweight! Therefore, I began my seemingly never-ending journey of losing weight. I say never-ending because it truly was. I was doing High Intensity Interval Training (or HIIT, pronounced “hit”) on YouTube. It was awful! Like painful, disgusting, never doing it again kind of awful! I have no idea how, but I managed to keep up with the routine for several weeks.

Time went on and I felt a little better! I looked pretty much the same, but I managed to not die after each YouTube workout session. After several weeks, I decided to step on the scale to see how I was doing. I weighed 213 pounds. I remember so clearly. I had only lost 2 pounds! I nearly took the scale and threw it out the bathroom window! I was angry. I had truly gotten good at the training I was doing. However, I had only completed one of many pillars when it comes to losing weight.

This was a big problem. Therefore, I googled more tips and watched more YouTube videos. What I came to realize was that I had not changed my nutrition whatsoever. There were days that I ate more food simply because I knew I had burned calories. I was working against myself! Anyways, I stumbled upon this video that said I could lose weight without doing any cardio. I was like holy heck, sign me up! This was a turning point in my journey. I learned about how my body deals with the intake of food.

It was so simple, but I always managed to overlook it. Humans need to burn more calories than we consume each day to lose weight. In the same way, we need to consume more calories than we burn to gain weight. This is where I start any person on making changes to their health. Often, people want to either lose or gain weight. Many times, people like to maintain their weight as well. Regardless, figure out what your goal weight is and we can begin the following steps!

Step 1. Go to Calorie Calculator.net.

Step 2. Input your age, gender, height, current weight, and your estimated activity level.

(After this step, you will see exactly how many calories is recommended for your body to maintain weight, lose weight, or even gain weight)

Step 3. Get access to MyFitnessPal.

(Here you will be able to plug in the foods that you eat. You will be able to see how many calories you normally eat each day.)

Step 4. Log foods daily and make sure to hit your calorie goal!

Following these 4 simple steps will be the best way to manage your nutrition. Our bodies naturally burn calories. Therefore, by simply tracking what you eat, you can easily alter your weight without doing a bit of cardio! Also, if you follow the daily calorie recommendation, you can figure out how long it will take you to reach your goal! This is a great starting point! Of course, calories are not the only thing to worry about when examining your nutrition. It can become very complex. Do not become overwhelmed though! You can always get more detailed once tracking calories becomes simple!

There you have it! All you must do is follow these 4 simple steps and you will begin the health journey! Do not procrastinate, do it now!

Comment below: How many calories are you targeting? What is your goal weight? Do you think it is possible? I am sure it is! Together we can hold each other accountable to our caloric intake to achieve our goals! This will help us stay strong in the beginning stages of living a healthier life!

Remember, tracking your calories is essential if you want to lose weight in an effective manner!

Yours truly,

Health Cop

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