How Much to Eat

Food is simply fuel for the body. How much and what you put in your body affects how you look and function. We want to get you looking your best and functioning at top notch! I have tried to break it down to simple terms.

1. How many calories do you need?

your body needs a certain amount of fuel (calories) to maintain your normal, everyday activity. Without changing that total, all will remain the same. To figure out what that approximate number is, use this online calculator

2. If you want to lose weight –

In general terms, 1 lb = to 3,500 calories. If you create a deficit of 500 calories a day, you will lose 1 lb a week (500x7days= 3,500). Creating a deficite can be taking in less calories or increasing your exercise to burn calories. We recommend a combination of both for the greatest success.

3. If you want to gain weight –

In general terms, 1 lb is = to 3,500 calories. If you  take in an excess of 500 calories a day, you will gain 1lb a week (500x7days = 3,500). What you eat makes a difference. See the choices below to make smart, healthy choices.

4. If you want to build strength –

This will be covered in the exercise section but increasing your clean protein intake will aid in muscle recovery.

What to Eat

Now comes the tricky part, WHAT to eat. This chart below will give you some ideas of what to decrease in your diet and what foods to try to eat more of. I love the general rule of eating clean (no processed food, as close to the source as possible and less than 5 ingredients) Think of it this way – If it was made in a plant, skip it. If it comes from a plant, eat it.


Things to Consider

Making a few small changes can create a big impact. Think about the following tips and start implementing them today.


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