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Friday, January 16, 2015

FOOD FOR THE WEEKEND: Continually assess your diet

Last weeks Potluck dinner at Crossfit Syracuse.
Last week we started our 6 week nutrition challenge.  We are asking the participants to calculate their macro nutrient intake needs using the Eat To Perform Calculator and to track their daily food intake using the My Fitness Pal app.

Calculating your macro nutrient needs is a great way to start a diet plan; but keep in mind, those numbers are just a starting point.  The ideal macro nutrient intake for you may be different than what the Eat To Perform Calculator recommends.

But how do you determine what is the ideal intake for you?  Continual assessment of your results and continual adjustment is the best way.  Also known as trial and error.

 The 3 things to ask yourelf every day are...
  1. Am I hungry?  Whether your goal is to lose weight, gain weight or stay the same weight; you should not be hungry throughout the day... especially at the end of the day.  Any diet that causes you to be hungry is not going to be sustainable.  Being hungry is uncomfortable.  Eventually you will say "Screw this, I'm eating a cake".  Feed your body correctly and you will not be hungry.
  2. How is my energy level?  A proper diet will give you energy throughout your day.  You will have great energy during your workouts and late in the day.  If you are tired at 3:00 in the afternoon, you probably aren't eating the right things, or not eating enough.  Feed your body right and you will have energy to spare.
  3. What does the scale say?  Be careful with this one.  Your weight can fluctuate day to day for no apparent reason.  You can be trying to lose weight, do everything seemingly right, and gain half a pound.  There are many biological factors that go into how much you weigh.  Though the scale can sometimes be misleading, it is an easy and convenient way to measure your progress.  Weight loss is the most common goal for most people.  Remember, losing an average of 1 pound a week is the goal.  As long as the scale is showing you that you are on the right track, you are doing well.
If you are hungry, tired or the scale is not going in the right direction, something needs to change.  You can't do the same things and expect different results.  Continue to make adjustments and find what works best for you.

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