Calories-in vs. Calories-out

Okay so when you get down to it, losing weight really is just taking in less calories than you are burning. I know you guys have heard this before but then you also hear all sorts of other garbage that gets in the way of this very basic statement. Let's look at this.

While the calories-in vs. calories-out philosophy is accurate, there are outside factors that will enhance this approach and make it work better for you.

1. Your calories-in should also be high quality calories that will build and sustain your lean muscle mass. Let's face it, eating a bag of M&Ms has about the same calories as grilled chicken and a green veggie. But which one will build a better body? Which one has more vitamins and minerals to feed your blood and bones?

2. If you decide to go with the M&Ms anyway, know that eating that bag of sugar will cause you to crave more sugar. This also applies to any white flour based food. Even though it doesn't taste sweet, it basically turns to sugar as soon as you put it in your mouth. Breads and sugars make you want more breads and sugars. This will make it very difficult to keep your calories-in in check.

3. When you eat fruits and veggies which are fibrous foods, you will stay fuller longer. And since they are so low in calories, you can really indulge and still keep your calories-in right where you want them to be.

4. Adding nuts and other unsaturated fats to your day will bump up your calories-in number, but they will also take longer to digest which will keep you fuller longer. In small doses, these healthy fats also boost your brain function, promote healthy skin and aid in digestion. This is not something you can go to town on, but it should definitely be part of your calories-in.

Write down everything you eat for one day and calculate your calories-in. Write down your physical activity and calculate your calories-out. What is your deficit? As a general rule, if your difference is more than 5oo calories per day, your metabloism will start to slow down due to too few calories-in to keep it running. It is a tricky place to find, but once you are there, on a consistent basis, your change begins.

My Magic Pill

I've been doing more reading than usual during my travels these last few weeks and I am increasingly confused/concerned/annoyed at how hung up our society is on finding the quick, little miracle that will get their bodies back to where they want them to be. People will spend lots of money on fatty fried foods and sugary treats and then turn around and spend even more money on ridiculous diet pills to compensate! There isn't any real proof that these pills even work! More importantly, there aren't any studies to show that suplements won't harm your body...your precious body. All of these cheimcals can be big contributors to serious health problems; the truth is that we just don't know what they will lead to. Ever hear about the seemingly healthy person who suddenly gets hit with a "random" disease or disorder? Maybe that disorder is due to years of excess caffiene, sugar, soda, hydorgenated oils or diet pills. Why would you spend your hard earned cash on an expensive pill that could possibly help your weight but also could damage your health? If I spend my money, I want a sure thing and I want to be around long enough to enjoy it's benefits.

My "diet pill" is a sure thing: fruits and veggies. Stop rolling your eyes and listen. It sounds so simple that the public doesn't think it works. People want weight loss to be complicated and expensive but when we get down to it, eating healthy is pretty basic. And eating healthy on a consistent basis is a sure thing that works for everyone. Some bodies take longer than others but all bodies cooperate if you give them a chance. This is no diet and this is no crash-course-to-get-into-your-tiny-jeans-in-three-days. You know me better than that. This is the right way and that's why it takes time and diligence. Start today; your body is too important to wait until the weekend is over or until the first of the month. Start every snack/mealtime with a piece of produce. Follow it with some lean protein and whole grains. Finish it there. Don't dwell on whether or not today will be a healthy day. Keep it simple and keep it going.