Wednesday, June 19, 2013 • Long Beach, CA 90803
Maybe you've heard that statement before, but what does it mean? It simply means that it takes a lot longer to burn a certain number of calories exercising than it takes to eat the same number of calories. For instance, it takes a 150lb person approximately 1 hour to burn ~500 calories, and that varies greatly depending on how hard you're working out. In 15 minutes, you can eat a Big Mac which has approximately 550 calories and blow your workout out of the water. Not to mention the sodium and fat content. Add an order of large fries (500 calories) and a chocolate shake (560 calories), and your meal at McDonald's has become a whopping 1610 calorie meal! There are simple steps to eat less. 1. You can replace all of your other drinks with water. Most drinks aren't good for you. This includes soda (including diet soda), fruit juices and sports drinks, which are mostly loaded with sugar. So in the example above, the 560 calories for that chocolate shake goes down to 0 calories if you get a water instead. That cuts the total caloric intake of that meal by over 1/3. 2. Pay special attention to labels! Look at not only the calories, but also the serving sizes. A lot of times, something that is advertised as low calorie has a very small serving size. And don't assume that just because its healthy, it's good for you! Food manufacturers purposely put key words on their packaging that will make you buy their products such as "natural", "healthy", "low fat", & "sugar free". Many times, these foods contain sugar substitutes and additional additives that make them healthy. Why not eliminate the middle man and just eat healthy foods? 3. Eat less processed foods! Most processed foods are either high calorie to begin with, or the low calorie, low fat versions have a bunch of sugar or sugar substitutes, which are oftentimes worse than actual sugar. Think about it. If a food has a long shelf life, it's been processed so that it can last that long. You want to gravitate towards foods that have a shelf life of 2 weeks or less. Generally, those include fresh fruits and veggies as well as lean meat, protein, nuts and fish. Note that I said these steps are simple. They are not necessarily easy. Break them down one at a time. Perhaps you can try to tackle drinking more water first. Start out by replacing 1 beverage/day with a bottle or glass of water. Continue to replace your other drinks with water until you're drinking water almost 100% of the time. Then move on to the next goal. Don't expect perfection. No one is perfect. But expect excellence, and you will go far!