How should I eat to get in shape?

STOP EATING VEGGIES, PROTEIN, EGGS.... and especially anything you enjoy

Wait! I'm kidding

The actual answer to this depends on multiple different factors but the most basic one I can give you, without knowing your medical history or dietary restriction, is counting your calories and trying to hit your protein goal.

There are two main ways to do this, one I like more than the other. 

OPTION 1:

1. Track your calories and eat whatever you want, as long as it fits into your calorie limit. 

2. I do not advise this because you’d probably feel like crap if you ate donuts all day long. But the laws of thermodynamics are hard to beat, you just have to decide if you want to feel like crap while getting in shape. Fueling off donuts or Oreos does not give you long-lasting energy or help you build muscle. 

OPTION 2:

1. Have your calorie goal and focus on your protein intake. 

2. For this one, let’s say you have 2,000 calories to choose from. 25-30% goes to your protein intake to help repair and build your muscles. The rest of your calorie intake goes to your fat and carbohydrate categories. This can be full of good sources of carbs and fats that help you keep fuel/full throughout the day... with your yummy stuff sprinkled in

Another factor that determines what you need to eat to get in shape is what you mean when you say you want to get in shape.

What does "in-shape" mean to you? Is it packing some more size on your frame?

Maybe you want to look more toned

Maybe you just want to lose some extra love handles

This goal determines the amount you should eat.

Losing Weight

For this blog, I am going to be talking about losing weight. This tends to be what I've heard most women express interest in, and so it's the one I'm writing now. I will be writing a blog on gaining weight soon, so for all of you interested in that, don't worry I got you.😉

To lose weight one needs to be in a calorie deficit. If you don't know what a calorie is, click here. This doesn’t have to be drastic. Slow and steady wins the race. To lose a pound in a week one needs to cut 500 calories a day. Maybe this is too hard for you so you’d like to start slower with 250 or even lower. That is okay, it is your race, your pace! I find that being in a 200 deficit is easier when some want to get it done quicker and are willing to suffer more. It is completely up to you!

Tips to succeed in your weight loss diet

1. High-volume foods- these are the foods that fill you up but are low on the calorie-counting scale. Think unbuttered popcorn, salads, fruits, protein ice cream, etc. 

2. Prioritize protein throughout the day to help satiate you. Protein has a satiating effect and will keep you fuller for longer. This is because it takes longer to digest protein and your body burns more calories while digesting it because it takes longer. 

3. Try to get some sleep. When you're sleep deprived your hungry hormones get out of whack making you more hungry than you actually are. You are trying to eat your sleep!

I hope you have found this helpful and if you have any questions feel free to comment below!