Our bodies need a constant supply of energy to function properly. When caloric intake + energy expenditure are imbalanced, a negative energy balance can result. Which can cause: overtraining syndrome, gallstones, fatigue, poor mental function, lack of endurance, and muscle loss.
So, how can you alter your body composition WITHOUT putting yourself at risk? Consider your energy needs: For males, estimated calorie needs are between 2000-2800. For women, about 1600-2400 (always listen to your dietician/nutritionist if they recommended otherwise). Here are some basic rules of thumb: Eat 4-6 meals per day. Drink at least 9-13c of water per day. Distribute macronutrients throughout the day/meal. Consume less than 10% of calories from saturated fat. Choose whole grains + fiber-rich fruits and veggies. Avoid empty calories + highly processed foods. Limit alcohol. Ingest protein + carbs after working out (protein synthesis + replenishment of glycogen stores).
If you know me well, you know I LOVE food ️ But before my certification, I really had no concept of bioenergetics + proper nutrition. Now, I consciously choose nutrient-dense foods that FUEL my body. I don’t limit myself, I don’t punish myself, I don’t count calories, I don’t do fad diets, I don’t cut carbs, and I DON’T do meal replacements. I’m leaner than I’ve ever been, without compromising strength gains — and I always have energy, whereas before, I was always exhausted. All I do is calculate my total daily energy expenditure (resting metabolic rate + exercise) and try to fulfill my daily macro needs within those parameters. I also leave room for indulgences + cheat days — because I’m HUMAN and I’m a Mom of a toddler who loves pizza + ice cream movie nights So, all that to say, you can absolutely be healthy without sacrificing the enjoyment of food. Respect your body and take care of your temple, but enjoy life too and don’t take it so seriously! You don’t have to be all-or-nothing all the time 🖤 #FitnessIsLife #ButSoIsFood #FoodisFuel #FitFood #CertifiedPersonalTrainer #NASMCPT - 15 hours ago