One of the questions I’m constantly asked by my clients is ”What should I eat, or am I eating the right things?” Weight loss has fabulous health benefits, but getting the pounds to stay off can be one of the biggest struggles.
So how many calories do you need to intake daily?
If you are naturally maintaining a healthy weight, there is no real need to consider counting calories; however, more than 50 percent of Americans are overweight. That is why understanding caloric intake is important.
HOW MUCH TO EAT?
A reasonable target for overweight women is about 1,500 calories a day, and for men, about 2,000 calories a day. Mypyramid.gov provides a personalized goal for caloric intake and daily food groups based on age, weight and activity level.
HOW TO FILL YOUR PLATES
Whole Grains: Three whole grain servings a day (try for one serving at every meal).
Fruits & Vegetables: Strive for five cups a day. Go for a rainbow of colors.
Dairy: Three cups daily is recommended, including yogurt (try Greek yogurt less sugar).
Protein: Lean meats, poultry, fish and beans. Include fish twice a week.
Oil: This includes nuts, fish, vegetables, olive oil.
Snacks: Use snacks to help balance your day. Choose grains, fruits, vegetables, dairy and protein.
Dinner should take up most of your calories, between 500 and 600, with lunch coming in second (400 to 500 calories) and breakfast at 300 calories. You should also plan for snacks between meals, around 100 to 200 calories each. Pre-packed 100-calorie snack packs are a convenient option, as well as almonds, protein bars, veggies, fruit, yogurt, protein drinks, meal replacement shakes.
About “K” Koroma
“K” Koroma is the owner of fitness company MaxFit, LLC. He has excelled in the fitness industry for over 15 years and specializes in developing innovative fitness programs for individuals, groups, and professional/amateur athletes. His signature fitness regimens include Fit to Live™, Fit to Play™, and Fit for Duty™, which combine high intensity, multi-muscle activation training methods with strength and core training. His personal training techniques continually evolve to effectively incorporate strength training, cardiovascular conditioning, High Voltage Sports Training™, yoga and Pilates. His regimens help any person or group reach and maintain their maximum levels of fitness and overall health. You can follow him on Facebook, Twitter, Instagram andYouTube.