Calories in---> Calories out

When wanting to lose weight, it helps to be mindful of the term "Calories in, calories out." What that means is that we lose weight by burning more calories than we consume. Although it sounds easy enough, there's also a delicate balance that we need to maintain to keep our body functioning properly and healthily through a calorie deficit. If we under-feed our bodies, we can do more harm than good. Our metabolism works for us to help burn calories, and if we don't eat enough our metabolism can slow down drastically.

I have learned that the best way to feed your body enough, still actively burn calories in an efficient way, and feel your best, is to get your body moving! Weight training and building muscle speeds your metabolism because your body works harder to sustain the muscle and it takes more energy for it to do so. With muscle on your body, your burning calories at a faster rate even while sedentary. If we stayed in bed all day and didn't move, our body's would still burn 1,300 calories. If you only ate 1,300 calories and moved, or exercised, and your body wasn't fueled properly, your body could go into fight or flight as cortisol, the stress hormone, is released.

If you want to build strength and muscle on workout days it's great to have a higher calorie input. You want to intake a balance of complex carbs, healthy fats, protein, fruits and vegetables. Eating a high protein diet will help you build muscle, feel full longer, and give your body hormone stabilizing nutrients that we need to function efficiently. With high protein your muscles will heal quicker, and your body won't have to feel the effects of muscle soreness from the lactic acid build up after a workout, as intensely.

If you want to try to be in a calorie deficit without putting your body through a stress and malnourished state, you will first make sure you are getting enough calories in. Women on low active days should have 1,800- 2,100 calories, and on high active days 1,900-2,200 calories. Men would get 2,500 on low active days, and 2,800 on high active days around average. If you have more than that on average, try reducing it no more than 300 calories a day. As I was mentioning earlier, you want to stay active and increase the calorie output. Moving our bodies isn't only great for burning calories, it also regulates our hormones that promote healthy and optimal functioning of our physical and mental health.

Be sure to eat nutrient dense foods with grains, proteins, fruits and vegies. Find a workout routine that you could actually stick with because it brings you joy. Enjoy a well balanced diet daily that nourishes your body, Try for 10,000 steps at least 5 days a week, and lift weights at least 3 times a week. Keeping your body active and paying attention to your nutrition can help you reach even the most challenging fitness goals.