CHAMBER BUSINESS CONNECTION 13
GUIDE TO WEIGHT LOSS & A HEATHLY LIFESTYLE
BY : TRICIA ZELENAK of Healthy Lifestyle Coaching
1 . Believe in yourself and your vision for a healthier life :
Your past failures DO NOT MATTER . Push aside self doubt . Concentrate on being consistent on the below steps & YOU WILL achieve your health and fitness goals .
2 . Get rid of all of the processed food in the house .
If it is not in the house you are less likely to eat it . If loved ones complain ask them to please support you . When in doubt whether an item is overly processed look on the ingredient list .
RESOURCE : Download a list of “ The Scary Seven : Dangerous Food Additives ” from my Pinterest board titled “ Clean Eating How To ” and rid your cupboard of all of these ingredients .
3 . Determine your calorie range for your goals & weight :
Take your current weight in lbs x 11 = This is your calorie baseline . Take your calorie baseline + 400 ( average expected calorie burn ) = Your calorie needs to maintain your weight . If weight loss is your goal – 750 = Your Calorie Target . I don ’ t count calories . I instead count types of food portions needed to optimize my body ’ s fuel source and still reach my goals . For example , someone in the 1,200-1,499 calorie range would need each day 3 ( 1 cup ) portions of veggies , 2 ( 1 cup ) portions of fruits , 4 ( 1 / 2 cup or 4 oz ) portions of lean protein , 2 ( 1 / 2 cup ) portions of complex carbs , 1 ( 1 / 4 cup ) portion of healthy fats ( nuts , hummus , cheese , etc ), 1 ( 2T ) portion of healthy fats ( seeds , coconut , etc ) and healthy oils .
RESOURCES : Send me a message and I will send you a Food Tracking Grid that correlates to your calorie range .
TO LEARN MORE TIPS , CLICK HERE
CHAMBER BUSINESS CONNECTION 13