If you are working out while practicing an unhealthy diet; you might not end up with the results you are hoping for. Want the best results? Eat right AND Exercise. Don’t diet, don’t restrict, and don’t take any dangerous pills.
Dieting only leads you to failure. Cutting out foods that you enjoy will leave you deprived, prone to binge, and moody. Counting every little thing that goes into your body is nonsense. If you are eating the right kinds of foods, exercising regularly, and treating yourself in moderation every now and then; you’ll be successful.
(Workout yesterday: 6 miles on treadmill, 30 min Jillian Michael’s ab workout, & 20 minute cool down stretches)
It’s also important to eat ENOUGH calories. Too many people think that cutting calories is the best way to lose weight or cut fat. It’s actually not. I mean if you’re eating well over 3500 calories a day without exercise; don’t expect to lose weight. I have never been to a doctor who told me to cut calories to lose weight. They have always given me a calorie range, and an exercise regimen. If I burned over 1000 calories in my workout; you bet I am going to eat those calories right back on top of my BMR. When I was losing weight, my doctor told me to eat back half or make a 500 deficient. If you need to lose weight, talk to your doctor about how many calories you should shoot for and what is safe for you. Don’t rely on those stupid online calorie calculators.
When people hit plateaus, they automatically think “oh I’m eating too much”; well it may be the opposite. You might not be eating enough. NEVER cut your calories. Instead, increase your workouts and your calories. If you cut calories and get to your goal weight, what will happen when you try to maintain? You’ll most likely gain the weight back. I’ve learned that the hard way. Again, if you are having a hard time reaching goals or losing weight, make an appointment and talk to your doctor. Don’t do anything to harm yourself. It’s not worth it. Your future relies on how you treat your body in the present.
Here are 15 of my favorite post workout snacks to keep my intake up:
1. Protein Shakes
2. Peanut Butter Banana Toast
3. Greek Yogurt w Berries & Nuts
4. Granola or Trail Mix Bar
5. Almond Butter & Oatmeal
6. Apples & Peanut Butter
7. Fiber One Cereal w/ Bananas & Almond Milk
8. Turkey BLT on Whole Grain Bread
9. Egg White Omelet w/ VEGGIES
10. Mozzarella Cheese Slices & Whole Grain Crackers
11. Air Popped Popcorn w/ Nuts
12. Healthy Muffins & Greek Yogurt
13. A Serving of Sushi
14. Shrimp, Tomatoes & Cottage Cheese
15. Baked Squash w/ Chicken & Quinoa
-These are all topics that my doctor and I have talked about. Talk to your doctor to find out what best suits you!
Today, I wanted to share one of my favorite post or pre workout smoothies! It’s full of antioxidants, complex carbs, vitamins, protein, and deliciousness.
Not everyone has a juicer, or the time to juice. I found Evolution fresh juice at the grocery store and picked a couple up to use for my smoothies. I love that it’s completely natural and 100% fresh juice from vegetables.
-Celery, Cucumber, Spinach, Romaine, Kale, Spinach, Lime, Parsley, Wheat Grass, and Clover Sprouts.
The downfall is that it tastes like complete CRAP without the added fruit. The other flavors with added fruit are much better. I still prefer juicing my own fruits and vegetables, but this is perfect for those who can’t.
Ingredients: 1/2 Large Banana, 1/2 Cup Blueberries, About 1 Cup Ice, 1 Packet Stevia, 1 Scoop Protein Powder, 8 Ounces Evolution or Your own Fresh Juice.
If you need more liquid, use water or almond milk.
Nutrition: Calories: 205, Carbs 26, 1 g Fat, 22 g Protein, 3 g Fiber, 18 g Sugar
What is your favorite post or pre workout fuel?
Lauren says
Thanks so much for this post! I have been eating well and working out consistently since June, and I am definitely stronger and more toned, but I really haven’t lost any weight or seen any significant results. I was very strict on my calorie intake(no more than 1200/day with occasional splurging on weekends) until several weeks ago when my bootcamp instructor sent out an email with information similar to this post. I am still working on finding a balance, but thank you so much for encouraging people to not restrict, but eat well and eat enough! 🙂
Taralynn McNitt says
Yeah, it’s important to keep the calories up, especially when you are working out! Hope you find the balance you are searching for! It’s all about how you feel! Throw out that scale!
Courtney says
So, if my BMR is 1900 calories, I could eat 1400 calories a day and lose weight or eat 1400 calories a day plus half of what I work out a day? Trying to get serious into all of this. At this point I’m more for the healthy aspect and losing that last “10-15lbs”. Your story is very inspirational because I see a lot of my story (2 kids ago) in your high school story/life now. Thanks for all you do for all of us!
Taralynn McNitt says
That sounds about right, but i’m not doctor! Its safer to talk to a nutritionist or doctor about the amount of calories you should be eating with your exercise regimen! Crazy how we can all relate to each other in some way! I hope you reach your goals and I’ll be here for ya! xo