So, you’re working out all the time and you’re eating all the ‘right’ things and you just can’t shed that last bit of weight. You’re body is holding onto it like a beloved stuffed bunny and you can’t rid yourself of it no matter how hard you try. You and your body are at a stalemate.
What do you do?
First, make sure you are taking in enough calories for your activity, age and current weight. The Mayo Clinic has a calorie calculator that you can use to calculate this number.
Second, take that number and subtract 500 ~ but do not go below 1,200 calories. This is the number of calories that you want to consume per day for weight loss.
Third, track your calories. Even if you’re eating the best foods for your body, you still could be eating too much of them. Yes, it’s a pain in the butt ~ but you need to do it. Two ways you can do this are:
- Keep a food journal. Write down everything that crosses your lips. The couple of M&Ms, the bite of your kid’s grilled cheese, the finger lick of cookie dough while making cookies with the kids. Everything. It all counts.
- Keep track by breaking down your calorie intake into even parts and planning your meals based around that. For instance, if your weight loss calorie intake is 1,500 calories, break it down to 3 meals of 400 calories a piece and two snacks of 150 calories a piece.
To see your calorie intake, you can either estimate it based on your normal activities plus your workouts or you can wear a heartrate monitor that also calculates your calorie output to get an exact number.
Just remember that if you change your activity level, you need to adjust your calorie intake amount ~ so re-calculate it. It’s all about the numbers, baby!