For about the last three weeks, I was recovering from a cold and body aches. The illness was not COVID-induced; I took a test just in case! Needless to say, I was feeling quite out of shape when I had finally recovered.
As I am getting back into my diet & fitness routine, I thought I might jog it down here to share with my site readers.
The Goal Setting
The first thing is to set-up a goal that is right for you. Instead of thinking how much you want to lose on the scale, check where your body is at. You can use your BMI rate to think about how much fat:muscle your body needs. For me, 21% BMI is ideal.
Think about rearranging the fat:muscle ratio. If you’d like to lower the total amount of fat in your body, you need to focus on cardiovascular workouts and lowering the total caloric intake.
The Nutrition Plan
For some people, this is one of the most difficult. How much to eat, when, controlling your hunger, all of this comes as a very stressful task.
What I would suggest to start building your own timeline. A mindset you need to start cultivating is to be very generous with yourself and your own timeline.
The first thing you need to start doing is by cutting down the amount of food you are eating.
The only difference between bulking and cutting is the amount of calories you’re taking in each week.
To measure the amount of calories you need to take, you need to figure out how much caloric intake your body needs day-to-day. You can use this BMR Calculator to figure out the amount of calories your body needs.
If you’re cutting it doesn’t matter if you’re eating three protein bars at a time or two chicken breasts at a meal – if the total caloric intake exceeds the total spending.
It might be also too difficult to start changing what you’re eating radically in the beginning. Start by eating less – at regular periods of time. When you have breakfast at 9 AM, tell yourself that you will not eat for the next four hours.
Stick to what you’re already eating. And do not be too hard on yourself on how much you ate or what you ate each day. Also, measuring the caloric intake each week is what matters- not day-to-day.
The second is to start watching the timing of your meals.
Your body operates on biorhythms. It has an internal clock that expects your body to wake-up, fall asleep, or eat at certain times.
If you’re constantly snacking on empty calories, the foods with little nutrition value will keep you hungry.
The first two steps are the basics to the rest of your diet routine. If you cannot lower your caloric intake, you wouldn’t lose the extra fat in your body. If you cannot eat at regular times, then you may fall in the habit of eating whenever you feel like it.
This step is important to building your basic metabolic rate. If you have an extremely low BMR or feel like you’ve stopped losing as much, it is probably because you’re not eating at regular times.
The third step is to think about the ratio of carbs, fat, and protein in your diet.
When you’re on a diet, you’re basically rearranging the amount of fat and protein in your body. The ratio of your intake is also critical to how they build your system.
You need all three – protein, fat, and carbs – in your body to rearrange the proportion.
If you have less carbs in your diet, then you may start losing your muscle mass. Carbs is the most efficient form of energy in your body – so for you to have the energy to work out the muscles, perhaps you could use some fusion of carbs into your system.
When you’re looking at your meal each day, you want the amount of protein to equal the amount of carbs on your plate. On most protein, such as fish, eggs, chicken, fat is already a part of your diet. So I wouldn’t worry about the fat intake as much.
The most ideal type of food is for when you’re cutting is taking- is the food that gives you a lot of energy with little fat composition. You don’t have to worry too much about taking in the right amount of protein or fat into your body. I would just try to steer away from eating too much of each kind.
The final step is to monitor the quality of food you’re taking in.
This is when you start thinking about the quality of your food- vegan, vegetarian, processed, organic, etc.
If all you’re thinking about is the amount of food, the ratio, calories, and not the quality of the food you’re eating, then it may be critical to your health.
Chicken breast, meats, etc. may have antibiotics in the system, which can fight against germs, but they can also significantly affect the living healthy bacteria in your guts. Antibiotics could also severely affect how well your organs operate, such as your kidneys.
I’ve done a diet of two weeks, where I took foods with probiotics like miso, spinach, and lots of probiotic supplements. I started waking up early with a lot of energy. My body clock was back to normal, and although I was taking in much less calories, I had so much more energy.
Compose your diet with good, quality food that you can stick with for a long time. Eat whole foods, nuts, seafood, garlic than processed meals.
That’s it for today.
If you stick to the four-step plan, you’re on a good track to building a healthy, nutritious diet for you.