Calories in vs. calories out 08/17/17

This is the time of year that many are challenged with increased calorie consumption. We are bombarded with many fun holiday gatherings and great food. It is a hard time of year to stay disciplined.

Many don't even try to stay on track with healthy eating during the holidays.  The mindset is "I'll enjoy myself now and work it off in January."  This is an ineffective strategy.  The initiative to exercise and use  self control in eating needs to be in place before January.  You won't be able to snap your fingers and all of a sudden live a disciplined lifestyle.  The end result of being unrestrained during the holidays will be that you've gained 5-10 lbs.  And you will struggle to lose this weight all year long.

You CAN lose weight, but the time to work on it is NOW, not a month from now when you have even more weight to lose.

Simple tools that will help you accomplish your goals are calorie estimators and trackers.  Here are a few links to sites that I recommend using:

The first step is determine how many calories you are burning on typical day without exercise.

https://www.supertracker.usda.gov/createprofile.aspx

The next step is to determine how many calories you burn in exercise activities you've participated in.  (Your goal should be to exercise 3-5 days a week.)

https://www.supertracker.usda.gov/physicalactivitytracker.aspx

The sum of the above measurements constitute your total "calories out."  You need to eat 500-1000 calories less than this daily to lose 1-2 lbs/week.

Last, track your "calories in" to ensure you are eating the correct calorie range to lose weight.

https://www.supertracker.usda.gov/foodtracker.aspx

Here is another great website and smart phone app for exercise and nutrition tracking.

http://www.loseit.com/

And here is a great product that tracks total activity throughout the day and also includes an exercise and nutrition tracking app.

http://www.fitbit.com/

These are all great tools, but at the end of the day, hard work and diligence is required!

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