When it comes to nutrition for sports and performance, many athletes and active individuals behave as though they’re cramming for an exam. Having neglected a balanced diet, they assume that buying the right protein bar or sports drink will somehow compensate for their otherwise poor choices.  Don’t let all of your hard work go to waste!  Invest the time and effort in a nutritious diet and you will certainly earn back some serious dividends both in your health and in your performance.  With these sports nutrition tips, you can make every bite and every workout count!

Disclosure: This post contains affiliate links. This means that I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thanks for your support!

Start with a Strong Foundation

It all begins with laying a strong foundation.  The food choices you make day-in and day-out will ultimately determine whether you are building on solid rock or on shaky grounds.  By emphasizing wholesome foods, you’ll have the energy needed to take your workouts to the next level and the building blocks essential for recovery.

In this post, I’m going to walk you through how to create a custom meal plan that’s individualized for your training goals. Step-by-step, we’ll cover how to figure out the right calorie level as well as how to break that down into the major nutrients. Calculator in hand, we’ll crunch some numbers and before we’re finished, you’ll be able to build out a nutrition plan that’s perfect for you.

Find Your Calorie Level

It’s all starts with energy, doesn’t it? In order to fuel your training efforts, you must first begin by getting in enough calories to meet the demands you place on your body.  How do you know you’re eating enough? Keep an eye on your weight. Though daily weigh-ins are unnecessary, watch for trends over time. Weight maintenance over a span of weeks and months is a good indication that you are matching your energy expenditure (or calories burned) with your caloric intake and vice versa.

If you’re attempting to shed a few extra pounds and gain fitness at the same time, bear in mind that these can be opposing goals if you are not giving your food plan careful thought and attention.  While weight loss requires an energy deficit over time, recovering from a tough training regimen requires adequate nourishment to heal, repair, and ultimately increase your body’s ability to perform at a higher level. Aiming for a slower rate of weight loss may help you avoid compromising your fitness goals.

Wondering just how many calories you need? Though figuring out the exact number is nearly impossible outside of a laboratory setting, well-designed equations and an honest view of your activity level can get you close. The Mifflin-St. Jeor equation is an excellent tool to figure out just how many calories your body needs at rest. Once you have that number, known as your Basal Metabolic Rate (BMR), you can then multiply it by an activity factor to estimate your daily caloric needs.

Pay Attention to Your Macros

It matters what you eat.  Once you’ve determined your appropriate calorie level, most active individuals benefit from consuming 50-65% of those calories from carbohydrate, 15-30% from protein, and 20-30% from fat. Individuals looking to shed a few pounds might adjust their carbohydrate intake closer to 40%. I know that seems like some serious variability, but no two people have the same nutrient needs. The sport you play, the way you train, and whether you’re restricting calories are just a few factors that can determine what your particular needs will be.

So let’s look at a few quick examples to see what this might look like. Grab your calculators and let’s do some math! Once you have a rough plan figured out, be sure to use an online tool like SparkPeople or MyFitnessPal to keep track of your intake for a few weeks.

The Endurance Athlete

Kristen is a runner and struggles to maintain her weight.  She’s looking for a meal plan that will fuel her long runs, prevent muscle loss, and provide enough calories to keep her weight stable.

Using an online equation, Kristen’s determined that she needs 2400 calories per day.  Because she participates in endurance activities, she wants 60% of calories from carbohydrate, ensuring she’ll have enough fuel for her next run.  To figure out how many grams of carbohydrate she needs, she first multiplies 2400 calories by .6 (60%), which is 1440 calories.  Carbohydrates offer 4 calories per gram, so by dividing 1440 calories by 4 calories per gram, she determines that she needs 360 grams of carbohydrate per day.

Now it’s time to figure out her protein needs. Because she is an endurance athlete hoping to maintain her weight, she should strive for 0.7 grams per pound of body weight.  She is 130 pounds, so she multiplies 130 by 0.7 and finds that she’ll need 91 grams of protein per day.  To figure out what percent of calories this would be, she multiplies her 91 grams of protein by 4 calories per gram, which is 364 calories.  The last step is take that number and divide it by her total calorie amount, 2400 calories per day.  This equals 15% of calories from protein.

The last piece of the puzzle is fat. Since Kristen has already determined that she will be eating 2400 calories with 60% of her calories from carbs and 15% from protein, this leaves about 25% of calories from fat, or 600 calories.  To determine fat grams, she divides this number by 9 calories per gram to get 67 grams. 

The Mere Mortal

Julie enjoys classes at the gym and would like to lose a few pounds, so she decides to follow a 1600 calorie plan.  Her macronutrient goal is to get in enough carbohydrate to fuel her workouts, sufficient protein to support and maintain her lean muscle, and adequate fat to avoid feeling hungry all day.

To figure out her best plan, she first sets her carbohydrate goal at roughly 40% of calories. This will give her the energy she needs to work out while enhancing her weight loss efforts. So she multiplies 1600 calories by .40 (40%), which is 640 calories from carbohydrate. To determine how many grams of carbohydrate that is, she divides 640 calories by 4 calories per gram, which is 160 grams of carbohydrate per day.

Next she turns to her protein needs. Because she plans to work out regularly at the gym and is cutting calories, she needs approximately 0.8 grams of protein per pound each day.  Julie currently weighs 175 pounds, so she multiplies 175 by 0.8 grams per pound and gets a protein goal of 140 grams per day.  This would amount to 560 calories from protein or 35% of total calories.

Finally, Julie needs to figure out her fat target. With her carbohydrate at 40% and her protein at 35%, this leaves 25% of her calories for fat. She does a little more math and sees that this amounts to 400 calories (1600 x .40), or about 45 grams of fat (400 calories divided by 9 calories per gram).

The Gym Bro

Jeff likes to train hard and play hard.  He lifts weights at his local gym several days per the week and has various club games most weekends. He wants to maintain his weight, though he wouldn’t mind exchanging some of his body fat for muscle. Overall, he wants a diet plan that will support his gains at the gym and give him the energy he needs for all his activities.

Jeff starts by figuring out his daily calorie goal, which ends up being about 3200 calories per day. Being a guy who doesn’t want too many carbs, he decides to go with 45% of calories from carbohydrate.  To figure out how much carbohydrate he needs, he multiplies 3200 calories by .45 (45%), which is 1440 calories.  He wants to count carbohydrate grams, so he divides 1440 calories by 4 calories per gram, which equals 360 grams of carbohydrate per day.

Now onto protein! To ensure Jeff can get the most out of his workouts at the gym and on the field, he should strive for 0.7-0.8 grams per pound. Jeff weighs 220 pounds and therefore needs 154-176 grams of protein per day.  This amounts to 19-22% of his total calorie intake.

Jeff is almost done figuring out his meal plan.  He’ll be following a 3200 calorie meal plan with 45% of calories from carbs and 19-22% from protein.  This would leave 33-36% of calories from fat or 1056-1152 calories.  To determine fat grams, he divides these numbers by 9 calories per gram, which amounts to 117-128 grams of fat. 

It’s YOUR turn!

Now that you’ve seen a few examples, it’s time to do a little math and figure out your plan. If math’s not your forte, don’t sweat it! Just follow these 4 painless steps:

1. First get an estimate of your daily caloric needs.
2. Multiply your daily calorie budget by the percentage of carbs you want to shoot for. This might be anywhere from 0.40 (40%) to .65 (65%). Once you have your number of calories from carbs, you can divide this number by 4 to figure out how many grams that would be.
3. Calculate your protein needs. Simply multiply your weight in pounds by one of the below factors to estimate how many grams you need. To figure out how many calories this is, multiply your protein grams by 4. Then, to determine what percentage of calories you’ll be eating from protein, divide your protein calories by your total calories.
4. And last but not least, figure out your fat percentage! Simply add together your percentages from carbs and protein and then subtract that number from 100%. Et voila! That is your percent of calories from fat! Multiply your total calories by your fat percentage to learn how many fat calories you’ll be eating. If you want to see fat grams, divide your fat calories by 9 and there you go!

If you’ve made it this far, congratulations! You have just figured out your calorie and macronutrient needs!

Protein Needs for Active Individuals

Adapted from Nancy Clark’s Sports Nutrition Guidebook

Plan for Success

Now that you’ve got your meal plan in hand, it all comes down to logistics. While it’s nice knowing what your calories and macros should be, following your plan is a whole other matter. It starts, of course, with taking the time to figure out your meals each week and shopping accordingly. Stock up on the good stuff and do a little advance food prep to save time and clean-up later in the week. In other words, do everything you can to set yourself up for success!

Wholesome nutrient-rich foods should be emphasized and regularly chosen over heavily processed, nutritionally poor foods.  Whole grains, fruits, vegetables, legumes, nonfat or low fat dairy, lean protein choices, and healthy fats should be the mainstay of your daily diet.  Less nutritious foods should make up 10% or fewer of your total calorie intake.

Life is busy and it’s too easy to let healthy eating go by the wayside. Make a point of eating regular meals throughout the day, beginning with breakfast.  Most active individuals should eat every 4 hours to ensure adequate energy for day-to-day activities and training. Doing so also provides a steady stream of the nutrients and building blocks needed by recovering muscles for adaptation and growth. 

Another benefit of feeding the fire on the reg? It is much easier to avoid hunger attacks and overeating if you are feeding yourself regularly.  Once you allow yourself to truly get gnarly hungry, self-control and good judgment go right out the window. So keep hunger at bay and don’t skip meals!

Hydrate!

Staying hydrated is essential for health and optimal performance. Not sure if you’re drinking enough? Though the old stand-by of 8 cups per day is a fine place to start, the color of your pee is a helpful gauge for whether you’re staying hydrated. Ideally, your urine should be pale yellow to clear. The darker it is, the more fluid you likely need. Thirst is also an excellent indicator of hydration status, so don’t ignore it!

Remember that vigorous or extended training is going to up your fluid losses. To determine your individual fluid needs for training, weigh yourself before and after your training session.  For every pound lost, rehydrate with 16 ounces of water.  Even better, use this information to improve your hydration habits while exercising.  For example, if you lost 2 pounds after a 2 hour training ride, strive to drink an additional 32 ounces next time.  This could be achieved by drinking an additional 4 ounces of water (or sports drink) every 15 minutes during your next ride. For activities lasting longer than an hour, consider a sports drink. Sports drinks are formulated to provide not only hydration, but also energy and electrolytes to keep you going!

Making Sense of Sports Nutrition

I hope this article has helped you with your nutrition and training goals! It might seem like a lot to chew on, but remember that you don’t have to get everything figured out overnight. Take a slow minute, grab a calculator, and experiment with what works best for you. Though it does take time and effort to build an eating plan, just know that you will certainly reap the rewards both in your health and in your performance!

Hungry for more? Here’s a bit of recommended reading!

Nancy Clark’s Sports Nutrition Guidebook

Sports Nutrition for Endurance Athletes by Monique Ryan

Runner’s World Performance Nutrition for Runners

The post Sports Nutrition for Peak Performance appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! In today’s post, I’m sharing with you a meal plan for weight loss that’s perfect for anyone who’s ever struggled with stubborn pounds. Though weight loss plateaus can leave you feeling frustrating and deflated, they can be overcome! With personalized strategies and custom meal planning, you can get results and reach your goals!

In this installment of A Plan for Success, we’ve been looking at Evelyn’s story. She’s a busy wife and grandma who’d like to lose some extra weight but just can’t seem to make any headway. To muddle things further, Evelyn is going through menopause and suspects that her metabolism has been yet another victim of the ‘big change.’ Regardless of these setbacks, Evelyn is determined to do whatever it takes to lose those extra pounds and regain her fitness. After all, she’s got grandbabies to chase!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop through these links, which helps to make this blog possible. Thank you for your support!

A Quick Re-Cap

Evelyn needs a meal plan for weight loss that will create a calorie deficit and deliver results. Because she has such little wiggle room in her calorie budget, we’ve got to make every bite count! In particular, increasing protein will help to protect her from muscle loss as she loses weight and cutting back on added sugar will ensure no calorie is wasted.

Though Evelyn loves to eat out with her hubby, regular restaurant dining will make it extremely difficult to reach her goals unless she is careful to make smart choices. If she’s serious about losing those unwanted pounds, she’ll need to eat more meals at home and make diet-savvy choices when she does eat out.

We’ve previously discussed Evelyn’s story and her personalized weight loss strategies in greater detail, but here is a quick re-cap of her battle plan for weight loss success:

• To lose approximately 1-2 pounds per week, follow a 1300 calorie plan combined with regular exercise.
• Measure all foods and log every bite using an online tool such as SparkPeople or MyFitnessPal.
• Increase protein intake to about 90-100 grams per day or roughly 30% of calories.
• Be aware of all added sugars and look for ways to cut back.
• Limit restaurant dining and when eating out, look for healthier options and smaller portions.
• Begin a strength training program, either at home or at a local gym.
• Get 45-60 minutes of moderate-intensity exercise most days of the week. Swimming and group exercise classes would both be great options.

Evelyn’s Meal Plan for Weight Loss

So let’s put all these strategies to work and build a meal plan that’s perfect for Evelyn’s lifestyle and her goals!

(Please note that the nutrition information provided is an estimate and will vary from brand to brand. Measuring all foods and using an online food tracker will ensure accuracy.)

Breakfast (350-400 calories)

• 6 ounces low-fat, plain Greek-style yogurt (I like Fage Total 2%)
• 2 tsp honey
• ¾ cup sliced strawberries (or other fresh fruit)
• 1 Tbsp sliced almonds
• ½ 100% whole wheat English muffin
• ½ Tbsp peanut butter
• Coffee with 1 Tbsp half & half or creamer (optional)
• 373 calories, 14 g fat, 41 g carbohydrate, 24 g protein

~OR~

• 1 slice 100% whole grain toast
• 2 eggs, cooked your way (use cooking spray as needed)
• 1 ounce lean Canadian bacon
• 1 medium pear (or other fresh fruit)
• Coffee with 1 Tbsp half & half or creamer (optional)
• 379 calories, 15 g fat, 38 g carbohydrate, 22 g protein

~OR~

Island Sunrise Smoothie (blend all ingredients together)

• ½ banana, sliced
• 2/3 cup frozen strawberries, peach, mango, and pineapple chunks
• 2 Tbsp rolled oats
• 1 Tbsp ground flax
• 5-6 ounce container vanilla Greek-style low-fat yogurt (I like Tillamook)
• ½ cup orange or pineapple juice
• ¼ cup crushed ice
• 376 calories, 4 g fat, 67 g carbohydrate, 20 g protein

Lunch (350-400 calories)

• Turkey sandwich on 2 slices 100% whole wheat bread with 3 oz turkey, lettuce, tomato, onion, mustard, and 1 Tbsp light mayo
• 1 string cheese
• 1 cup cucumber slices
• 364 calories, 12 g fat, 35 g carbohydrate, 35 g protein

~OR~

Cobb Salad:

• 2 cups salad greens
• 1 cup chopped fresh veggies (e.g. carrots, cucumber, celery, peppers, etc.)
• 2/3 cup diced extra-lean ham
• 1 hard boiled egg, sliced
• ¼ avocado, diced
• 2 Tbsp blue cheese crumbles
• 2 Tbsp Skinny Blue Cheese Dressing or other light dressing
• 408 calories, 24 g fat, 15 g carbohydrate, 31 g protein

~OR~

• 1 chicken apple sausage (e.g. Aidell’s)
• 1 cup lentil soup
• 2 Tbs feta crumbles
• 367 calories, 16 g fat, 35 g carbohydrate, 24 g protein

Afternoon Snack (<100 calories)

Though I don’t typically consider a supplement snack-worthy, these Adora disks are a rare exception!

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

~OR~

• ½ cup nonfat cottage cheese (calcium-fortified) (80 calories, <1 g fat, 5 g carbohydrate, 15 g protein)

~OR~

• 1 cup carrots with 2 Tbs hummus (80 calories, 3 g fat, 12 g carbohydrate, 3 g protein)

Dinner (400-600 calories)

Though eating out can make weight loss a tricky proposition, many restaurants now offer lower calorie fare. Do note that these calorie amounts are only for the listed items and do NOT include caloric beverages, appetizers, additional sides, or desserts. Don’t like these items? Just follow the links to take a closer look at other menu options!

• P.F. Chang’s: Ginger Chicken with Broccoli (without rice) (480 calories, 12 g fat, 2 g saturated fat, 41 g carbohydrate, 6 g fiber, 57 g protein)

• Chili’s: Mango-Chile Chicken (510 calories, 20 g fat, 3.5 g saturated fat, 50 g carbohydrate, 7 g fiber, 36 g protein)

• Outback Steakhouse: Victoria’s Filet Mignon with Home-style Mashed Potatoes and House Side Salad and Light Balsamic Vinaigrette (560 calories, 29 g fat, 13.5 g saturated fat, 28 g carbohydrate, 4 g fiber, 45 g protein)

• Applebee’s: Sweet & Savory Chicken (560 calories, 24 g fat, 4 g saturated fat, 41 g carbohydrate, 4 g fiber, 44 g protein)

Evening Snack

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

Nutrition Highlights

So let’s crunch some numbers!

Following this meal plan, Evelyn will get in an average of 1340 calories, 54 g fat, 123 g carbohydrate, and 97 g protein each day and provides approximately 20 g of fiber. This translates to 35% of calories from fat, 36% from carbohydrate, and 29% protein. Such a macronutrient breakdown will enhance her weight loss efforts, boost her fitness gains, and minimize the muscle loss that can occur when cutting calories.

Unless otherwise stated, Evelyn should make a point of sipping on calorie-free beverages throughout the day. Not only does dehydration make a person feel lousy, but thirst is often mistaken for hunger. The standard recommendation for 8 cups per day is a fine one and anything non-alcoholic will do. Even caffeinated beverages like coffee, tea, or the occasional diet soda will count toward your hydration needs. For other refreshing options besides plain H20, consider a fizzy seltzer with lemon slices or fruit-infused water. Delicious!

Though regular restaurant dining can be a real barrier to weight loss, this meal plan proves that it is possible to eat out without bouncing that calorie budget! With a little due diligence and some restaurant recon, you can find choices that fit with your plan. Obviously, some restaurants are better than others! But thanks to a growing demographic of diners who demand healthier options, it’s never been easier to find diet-friendly choices on the menu!

Supplements to Consider

Typically, anytime a person is getting in less than 1600 calories per day, it becomes quite difficult to get in all the vitamins and minerals needed for good health and to prevent deficiencies. Though food is truly the best way to meet your nutrient needs, supplements can help in a pinch. Here are a few for our friend, Evelyn, to consider.

For Bone Health

Calcium and vitamin D are both essential for bone health and older women need more. In order to get in the recommended 1200-1500 mg of Calcium and at least 600 IU of vitamin D per day, women ages 50 and up should consider a supplement.

If you’re a chocolate lover, I highly recommend the Adora Dark Chocolate Calcium Supplement. Each delicious disk provides 500 mg of calcium carbonate, 500 IU vitamin D, 40 mg of magnesium and only 30 calories. Who knew getting your chocolate fix could be good for your bone health, too?

Viactiv Calcium Chews are another great option! Like a chewy caramel or Tootsie Roll, Viactiv Chews are a sweet treat for strong bones. Each chew provides 650 mg calcium, 500 IU of vitamin D, and 40 mcg of vitmin K with only 20 calories per chew.

To Prevent Deficiencies

Because Evelyn’s plan entails eating less than 1600 calories per day, a basic multi-vitamin supplement would be smart addition. Though food is the best way to get in those vitamins and minerals, a supplement can help make up the difference and prevent deficiencies.

For Menopausal Symptoms

For most women, menopause is no walk in the park. From hot flashes and fatigue to weight gain and mood swings, the ‘big change’ certainly brings its challenges. To help control these side effects, many women have found relief from supplements. Though such supplements have varying degrees of supportive clinical evidence and safety, it’s worth talking about these options with your health care provider. Remember that just because something is ‘natural’ doesn’t mean it is safe and many supplements can interact with prescription medications!

Embrace Change!

If you, like Evelyn, find yourself in a season full of change, seize the day and embrace the changes that will improve your health, enhance your wellness, and enable you to reach your goals! There is no age limit on chasing down your goals. With a few new tricks up your sleeve, you can get the results you’re hoping for! Whether you want to get healthy, regain your fitness, or lose weight, you can do it!

I hope you enjoyed Evelyn’s Plan for Success and maybe even learned some fresh strategies for your own goals, whatever they may be. Thanks for reading!

If you’d like to read other posts in this series, you can find them here!

The post A Plan for Success: Evelyn’s Meal Plan for Weight Loss appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! If you’ve ever been startled by the number on the scale or stumped by stubborn pounds, then this one is for you! Today’s post is all about the weight loss strategies that will help you shed pounds and get results, whether you’re a spring chicken or a fine wine.

Weight gain can sneak up on the best of us—particularly so as we age. Oftentimes the extra weight seems to appear overnight and getting rid of it? Good grief! Like a bad houseguest, these pounds show up uninvited and then refuse to leave!

Though it may seem like your pants will never zip again, know that weight loss is possible at any age! With the help of our fictional friend, Evelyn, I’m going to show you how to deal with life’s curve balls and a scale that just won’t budge. You’ll see that with customized weight loss strategies, there’s no age limit on reaching your goals! So follow along as we put together yet another Plan for Success.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Weight Loss Strategies

Remember Evelyn? She’s our busy caretaker who spends her days helping out her parents and chasing sweet grandbabies. Nearing 60 herself, Evelyn is no stranger to the changes that come with age, especially the big one–menopause. Going through ‘the change’ has certainly been no walk in the park and to add insult to injury, Evelyn’s gained 15 pounds seemingly overnight. She’s made a few attempts to lose the weight, but without much success. Her old dieting tricks just don’t seem to work anymore. She needs a new plan that will help her lose those stubborn pounds before she loses her mind!

So let’s get something going for our friend, Evelyn, shall we? Aging and menopause can be tricky to navigate, but with a little grace and some fresh strategies, Evelyn can lose the weight and achieve her goals!

Crunching the Numbers

It’s time to do a little math and figure out a weight loss plan that will be perfect for Evelyn’s needs. If we assume that Evelyn is 5’3″, 150 pounds, and 58 years old, she would need roughly 1500-1700 calories per day to maintain her weight, taking into account a bit of light activity. In other words, if Evelyn eats an average of 1600 calories per day, her weight will remain stable and she’ll neither gain nor lose a pound.

Now if you’re thinking to yourself, ‘Gosh that doesn’t seem like much,’ you are right! My friends, 1600 calories isn’t a lot and it certainly doesn’t offer much in the way of wiggle room. You quickly see why weight gain happens so easily as we age, especially if physical activity isn’t a priority.

Furthermore, you can also see why weight loss becomes a tricky proposition. If, say, we wanted to help Evelyn lose about a pound per week and so cut out 500 of those precious calories, she’d be down to a measly 1000-1200 calories per day. This is an amount most dietitians would be hesitant to recommend. Such a low calorie level is not only difficult to sustain, but will also lead to nutritional deficiencies and increased risk of muscle loss.

Fortunately, a calorie deficit does not have to be created through diet alone. Because she has such a limited calorie budget to begin with, adding physical activity will be key to creating that calorie deficit without subsisting on starvation rations. And, more importantly, that same physical activity will also help Evelyn regain strength and reach her fitness goals. I’d call that killing two birds with one stone!

Take Inventory

When dealing with a limited calorie plan, keeping an accurate food journal becomes essential. It is just too easy to blow that calorie budget with a nibble here, a nibble there. A food log will also help Evelyn see the nutritional quality of her food choices and to what extent her diet is (or isn’t) balanced.

In order to lose about 1 pound per week, Evelyn should begin with a 1300 calorie plan combined with 45-60 minutes of daily moderate to vigorous physical activity. Keeping a food journal will help her stick to this plan, monitor her progress, and get results. With consistency and commitment, Evelyn will be able to gradually lose the 15-20 pounds she hopes to lose and attain her goal weight within 4 to 5 months.

Here are a few extra food journaling tips:

• Choose a food journaling website or app such as SparkPeople or MyFitnessPal. These are fantastic tools that make food journaling so much easier. Even better? They’re free so you can try both and see which you prefer! Be sure to also check out their apps for easy journaling on the go!
• Measure everything for at least two weeks. Though time consuming, a food journal will only be as accurate as your measurements. If you’re going to make the effort to keep a food log, make it count and do it right!
• Most food journaling websites and apps also include handy exercise trackers. Logging your minutes of physical activity will give you a great sense of accomplishment as well as an estimate of calories burned. Though not 100% accurate, you’ll at least get sense of how many calories you’re burning and whether or not you’re close to reaching your target.

Protein Power for Weight Loss

Though calories often take center stage where weight loss is concerned, a person’s macronutrient intake also deserves attention. Macronutrients include those nutrients which give our bodies calories, namely carbohydrate, protein, and fat. (Alcohol is a fourth source of calories, though not technically considered a nutrient since our bodies do not require it.) They also play important roles in everything from energy metabolism and performance to vitamin absorption and immunity.

Protein, in particular, is a nutrient deserving extra attention. Whenever a person is losing weight, fat is not the only thing being lost, sad to say. Because a calorie deficit places a person in a ‘tearing down’ mode, muscle mass is also affected and can be lost to varying degrees. To minimize this undesirable impact on our muscle, a person MUST consume enough protein to provide the body with the building blocks essential to ongoing muscle support and maintenance. Let’s look at how Evelyn should work this important nutrient into her own weight loss strategy:

• Based on Evelyn’s particular weight loss plan and current physique, she should strive for 90-100 grams of protein per day (1.3-1.5 g protein per kg body weight). Given her typical carb-heavy diet, this may initially seem like a lot, but will be essential to her health and fitness.
• If Evelyn follows a 1300 calorie plan, this would mean about 30% of her calories should be coming from protein choices. That handy food journal she’s been keeping will really help her hit this target.
• Added bonus? Protein-rich meals are more satiating due to the fact that protein takes longer to digest and absorb. In other words, upping her protein intake will make sticking to her calorie plan much easier!
• When it comes to protein, there are lots of options! Though animal-based foods (e.g. meat, poultry, fish, dairy, and eggs) provide the most complete and bioavailable sources of protein, there are many excellent plant-based options as well, such as soy, beans, legumes, nuts and more.

That Sweet Tooth

Not gonna lie, it’s hard to lose weight if you’re eating very much sugar. Why? Sugar is a simple carbohydrate that provides a quick source of energy with no staying power. It adds calories that most people can’t afford and little to no nutritional value.

While this doesn’t mean that you have to completely eradicate any and all sweetness from your life, it does mean that you have to fit it (sparingly) into your calorie plan. A good rule of thumb? Calories from added sugars should not exceed 10% of your daily budget. In Evelyn’s case, this would mean that no more than 130 calories (or 32 grams) should come from sugar or sugary treats.

Not sure where sugar is sneaking into your diet? Check out this little round-up of the usual suspects:

• Any added sugars such as white sugar, brown sugar, honey, syrups, agave nectar, and the like
• Candy and chocolate
• Ice cream, cookies, and desserts
• Pastries and muffins
• Nutella (there, I said it)
• Sugar-coated dried fruits
• Sugar-laden cereals, ‘health’ or ‘energy’ bars, and flavored yogurts
• Coffee and tea drinks containing anything other than the brew and water or milk
• Regular soda, cocoa, cider, and juice
• Alcoholic drinks with mixers

Notice that juice is on the list. Even if it says in big ole’ letters NO SUGAR ADDED, juice is still incredibly high in sugar. Why? Because it contains multiple servings of fruit worth of sugar without the accompanying fiber. Just ask yourself, what would be more filling? A 12-ounce glass of orange juice or the 3 to 4 ORANGES it would take to make that glass of OJ? Don’t get me wrong, juice certainly has nutritional value and can have its place in a healthy diet, but when you’re cutting back it’s better to eat your calories, not drink them.

Learn to Make Better Choices when Eating Out

Let’s be honest here. Regular restaurant dining will bounce that calorie budget before you can say, ‘Check, please!’ Considering that the average restaurant meal provides well over 1000 calories, it would be near impossible for our Evelyn to stick to her 1300 calorie plan without some serious restaurant recon. Though my bottom-line recommendation would still be to dine-in at home, here are some tips to help the dieting diner navigate a restaurant menu.

• Many restaurants now offer healthier options and nutrition information either printed right on the menu or available upon request. Take advantage and choose something that fits into your plan!
• To cut back on those big restaurant portions, opt for a half-plate or lunch-sized version of the entrée you wish to order.
• Choose menu items with cooking methods that add little or no fat, such as grilling, broiling, roasting, and steaming
• Steer clear of those that do add considerable fat, such as frying, pan-frying, and sauteeing
• Be wary of fat-laden toppings, dressings, and sauces. You can always request they be served on the side so that you control how much is added to your food.
• Know that salads aren’t always the best choice! Thanks to all the goodies they pile on top, many restaurant salads are well over 1000 calories!
• As always, think about your drink! Help keep your calories in check by ordering something without any.
• If all else fails, remember that an easy way to cut the calories of any dish in half is to split it with a friend!

Get Strong

If Evelyn is serious about regaining strength and getting back in shape, losing weight is not enough. She must begin an exercise program that will build muscle and challenge her body to get stronger. Though I would advocate that she seek out a qualified personal trainer or strength coach to design a program for her, an initial at-home routine that incorporates classic body weight exercises would also be a great place to start.

The benefits of strength training go far beyond having ‘toned’ muscles. Not only would Evelyn have the strength to chase those grandkids and assist her elderly parents, but she would also be warding off the muscle loss that can happen with age. Strength training also has the added perk of giving a sluggish metabolism the wake-up call it needs, boosting metabolic rate for up to 48 hours post-workout. I cannot emphasize enough the importance of a solid strength training program at all ages and all stages.

To round out her exercise routine, I would also recommend Evelyn get back into the pool or seek out the group classes she used to enjoy. Not only does this sort of exercise burn calories for weight loss, but the health benefits are beyond measure. From heart disease and blood pressure to diabetes and cancer risk, regular exercise can improve existing health problems and prevent new ones from surfacing.

When it comes down to it, you just can’t beat a great workout that gets your heart rate up and puts a smile on your face! By choosing activities you love, you’ll boost your stamina, relieve stress, improve your health, and burn calories all at the same time!

Final Thoughts

Remember that change doesn’t have to happen overnight! If you find yourself relating to Evelyn and her goals, try picking just one or two of these strategies to begin with and slowly implement the rest over several weeks. (Food journaling would be a great place to start!) Though aging and life’s changing seasons can present their own challenges, it is still possible to lose weight and achieve your fitness goals!

Want to see this game plan in action? Next time, we’ll pull together a meal plan that connects all the dots and puts these weight loss strategies to work!

(If you liked this post, check out these other posts in the Plan for Success series!)

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