Food, the love of my life (besides my wife just in case she reads this). Food to me is so easy to write about, it encompasses everything. Food is everywhere we look, birthdays, sporting events, weddings, food tasting events, even food contests! As Americans we are some of the luckiest people in the world, to have the option of eating in excess. With the ability to eat anything, anywhere, anytime at a moments notice. Why can't we just keep eating whatever we want? What is this thing called portion control?
Honestly though, who thinks of portion control? The euphoria food can bring is an unmatched, unparalleled, one of kind feeling. I'm going to create a scenario, your in the movie theater, you open the door, and what do you immediately smell, Popcorn, it's overwhelming smell triggers our actions to give in, and indulge ourselves with one of the best tasting creations on this planet. "Don't forget extra butter" you say, me to its okay. Oh life, life with no regrets, a life where we can just enjoy whatever we want, just basking in the glory food can provide. A tool to calm our emotions and to help us relax from a long day at work. Alright so, you must be wondering why all this ranting and raving about food? Well, over the past few years I have taken a closer look at what food is and how it can be controlled as opposed to it controlling you. I took a stance, a declaration, to make better choices with my overall nutrition and help others do the same thing. What would all this information I'm learning be good for if I didn't share it.
As a society we are becoming more and more aware of the dangers and pitfalls of being malnourished. The fact is as a society we are overfed and under nourished. There must be a large shift in the direction that we take our youth as well as ourselves to further prevent being overweight. In this blog I won't go into detail about the negatives of being malnourished but just know, there are chronic illnesses that will plague your body and inhibit you to live life to the fullest. Food is great, it just has to fit within our daily recommended amounts and used as a tool, not an emotional stabilizer. Basic food knowledge will help you go a long way with changing you overall physique whether your goals are to maintain, gain, or lose. Below I'm going to give you three basics you should need to know to help with your goals.
1. Know what Carbohydrates, Proteins, and Fats are.
These essential nutrients are called macros and are our main source of energy, pleasure, and life in general. When finding your BMR below you can use these macros and place them effectively into your diet by using a variety of percentages. Examples: BMR = 1,900 x1.5= 2,850. You then take and multiply 2850 to .40 or (40%) to find your suggested protein for the day. (just an example for a suggested protein macro percentage.) The same method can be used for carbohydrates and fat percentages.
2. Know your BASIL METABOLIC RATE (BMR)
Here is one of the most accurate calculations to find what your personal BMR is. What is BMR your ask? BMR is how many calories your body burns during the day if your were completely inactive. Well many of us are more active than lying on our beds all day, so I will provide you with the information you need to calculate when you are at different levels of activity.
Calculations:
The Mifflin- St Jeor calculation was developed in 1990 and is more realistic in today's setting.
Men: BMR=[9.99x weight (Kg)] +[6.25x height(cm)]-[4.92 x age(years)]+5
Women: BMR=[9.99x weight(kg)]+ [6.25x height(cm) -[4.92x age(years)]-16
After you have finished finding your BMR you take that and multiply it by either one of these numbers below depending on your activity level.
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderatel
1.7-1.8 = Very Active (Physicall
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
3. Know your time frame.
This one is huge!!! There are so many people that will say, "I think I'm gonna get in better shape" two weeks later there still doing the same things, eating the same things, and even saying the same things. Know the time frame you are going to set for yourself in order to accomplish your goals. Make it realistic so your are not killing yourself and adding to much stress you quit, but hard enough to get you out of your comfort zone.
I wanna thank you for taking the time to look at my blog today! If you like what you see feel free to share and like on the side bar. You can also CLICK HERE to view my Motivational Blog as well! I do this simply out of my passion to help others understand they were meant to be great and overcome there adversities.
As a society we are becoming more and more aware of the dangers and pitfalls of being malnourished. The fact is as a society we are overfed and under nourished. There must be a large shift in the direction that we take our youth as well as ourselves to further prevent being overweight. In this blog I won't go into detail about the negatives of being malnourished but just know, there are chronic illnesses that will plague your body and inhibit you to live life to the fullest. Food is great, it just has to fit within our daily recommended amounts and used as a tool, not an emotional stabilizer. Basic food knowledge will help you go a long way with changing you overall physique whether your goals are to maintain, gain, or lose. Below I'm going to give you three basics you should need to know to help with your goals.
1. Know what Carbohydrates, Proteins, and Fats are.
These essential nutrients are called macros and are our main source of energy, pleasure, and life in general. When finding your BMR below you can use these macros and place them effectively into your diet by using a variety of percentages. Examples: BMR = 1,900 x1.5= 2,850. You then take and multiply 2850 to .40 or (40%) to find your suggested protein for the day. (just an example for a suggested protein macro percentage.) The same method can be used for carbohydrates and fat percentages.
2. Know your BASIL METABOLIC RATE (BMR)
Here is one of the most accurate calculations to find what your personal BMR is. What is BMR your ask? BMR is how many calories your body burns during the day if your were completely inactive. Well many of us are more active than lying on our beds all day, so I will provide you with the information you need to calculate when you are at different levels of activity.
Calculations:
The Mifflin- St Jeor calculation was developed in 1990 and is more realistic in today's setting.
Men: BMR=[9.99x weight (Kg)] +[6.25x height(cm)]-[4.92 x age(years)]+5
Women: BMR=[9.99x weight(kg)]+ [6.25x height(cm) -[4.92x age(years)]-16
After you have finished finding your BMR you take that and multiply it by either one of these numbers below depending on your activity level.
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderatel
1.7-1.8 = Very Active (Physicall
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
3. Know your time frame.
This one is huge!!! There are so many people that will say, "I think I'm gonna get in better shape" two weeks later there still doing the same things, eating the same things, and even saying the same things. Know the time frame you are going to set for yourself in order to accomplish your goals. Make it realistic so your are not killing yourself and adding to much stress you quit, but hard enough to get you out of your comfort zone.
I wanna thank you for taking the time to look at my blog today! If you like what you see feel free to share and like on the side bar. You can also CLICK HERE to view my Motivational Blog as well! I do this simply out of my passion to help others understand they were meant to be great and overcome there adversities.
Nathan L. Byrd
NLB Nutrition
CEO
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