The Secret to Weight Loss and Weight Gain

You know how they say abs are made in the kitchen?

It’s 1000% true. In fact, only 10-20% of the calories you burn come from the work you put in at the gym (Total Daily Energy Expenditure). Yup… that’s it.

Don’t get me wrong: workouts are AMAZING for building muscle, improving heart health, increasing circulation, and reducing stress. But your MEALS and what you’re consuming are going to help you reach your weight loss or weight gain goals the most.

Does that mean you can’t have cheese fries? No, but it DOES mean that they should be limited, less frequent, and balanced as a part of your other fat and carb intake. After all, I’m ALL about balance, NOT about restrictions.

If you’re looking to lose or gain weight, aim for a reduction or addition of 500 calories per day (averages about a pound of weight loss or weight gain per week). For a meal, 500 calories is completely normal, and is encouraged! Fuel from food is good, and should be celebrated! BUT, sometimes, these extra calories can be hidden, or are lurking in side dishes, snacks, and drinks.

So what does 500 calories look like?

  • 2-3 IPA beers

  • Bagel and cream cheese

  • A “fancy” coffee or frap

  • 5-6 slides of bacon

  • Chips and guacamole

  • Cheese and crackers

  • Light salad with cheese and ranch dressing

  • 3 glasses of wine

  • Yogurt and granola

  • Avocado toast

  • “Done-up” oatmeal

These are NOT to be placed on the “no list” and aren’t necessarily “bad foods.” Rather, they should be budgeted into your total daily caloric intake. Because well, it adds up!

Here are some lower-calorie options for snacks and drinks:

  • Egg-white scramble

  • Plain coffee with cream

  • Vegetables and hummus

  • Vodka/Tequila with soda or water

  • 2 slices turkey bacon

  • Low-carb tortilla wrap

  • Organic protein shake

At the end of the day, a calorie is a calorie, and they can be sneaky in how they add up or get away from you.

Remember the basic rule of thumb:

  • To lose weight, your calorie expenditure (how much you burn) must be GREATER than your calorie intake (how much you consume). This equals a calorie deficit, which in turn, leads to weight loss.

  • To gain weight, your calorie expenditure (how much you burn) must be LESS than your calorie intake (how much you consume). This equals a calorie surplus, which in turn, leads to weight gain. This technique can be used for body building, and general weight gain for health or preference.

Facetune-22-10-2019-13-43-35.JPG

Happy calorie-intaking my friends!

Until next time,

XoXo Peri