Actually, I just told you. It really IS calories in-calories out! Most people think they eat less than they do and that 20 minutes of cardio will allow them an extra 3 martinis. WRONG!! You’d be surprised at how much we REALLY eat!
Now, that being said, the type of calories do make a difference. It’s all common sense. Easy on the white flour, sugar, salt and high fat foods. Good quality proteins, veggies and whole grains.
Now. Here’s where you can help yourself. Take a weight for yourself that you can live with…and I don’t mean you’re messed-up head’s version of this. If you’re a 5′10″ tall woman, don’t expect to weigh 125 pounds. You’ll look sick and you’ll BE sick…and malnourished! I”m talking about a weight you know you can keep and be comfortable with.
Now-depending on your activity level, multiply that number by either 12-13-14 or 15. 15 if you exercise or do something EVERY DAY! I will tell you right now that the average 150 lb person should multiply by 13. That’s walking up and down stairs, playing tennis once a week, doing a little gardening…like that. That will burn up around 1,950 calories per day.
You get the idea.
Now. Using that as the “average” person, I’m going to give you the USDA’s dietary guidelines for someone who needs to consume 2,000 kcal per day. Figure what yours will be per your calorie needs:
Fat Grams: 65
Saturated Fat: 20
Cholesterol: 300 milligramgs
Sodium: 2,300 milligrams (I think this is a little high, but you’d be surprised where salt hides!)
Carbs: 300 grams (Like I would consume 1/2 that per day!)
Dietary Fiber: 25-35 grams
Protein: 54 grams
Now, I don’t agree with all of this. For instance, I think your protein intake should be half your weight, not one quarter, as they have here. If you don’t get enough protein, you won’t be able to build or repair muscles. Obviously, I don’t believe in eating this many grams of carbs. I”d take it down to 150 grams. This includes fruits and vegetables, not just breads, grains and potatoes! And last but certainly not least are the fat grams. 65?! Cut it in half.
Granted, the USDA just wants to provide a framework for food. Obviously no one listens, as Americans are fatter than ever. Just keep in mind EVERYTHING you put in your body. THat drink of straight vodka will run you about 250 calories. YUP…EACH ONE!! And count every half a cookie, food from your baby’s plate and h’or doevre you pick up on the passed trays at parties! They sneak up on you.
Did you figure out your calories, yet? Surprisingly lower than you thought, isn’t it?
Talk to you later,
Rona
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