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How much calories you should eat?

Calories are units of energy that are derived from the foods and beverages you consume. The total number of calories is a result of calculations based on the information you've provided.

It's important to bear in mind your Basal Metabolic Rate (BMR), which signifies the energy your body expends while at rest to maintain essential functions like breathing and body temperature regulation. Essentially, it's the number of calories your body requires if you were to remain inactive throughout the day.

It's crucial not to consume fewer calories than your BMR. Instead, it's advisable to initiate a fitness program that promotes an active lifestyle, moving you away from a sedentary state. This shift will elevate your calorie intake above your BMR and accelerate your progress toward your goals. In essence, adopting an active approach to fitness can expedite your journey to success.

Body Mass index

A general measurement of one's body composition that refers to all the separate compartments making up the human body. The composition of the body is one of several important factors to consider when evaluating an individual’s health and wellness. Poor body composition has been associated with a number of diseases and monitoring body composition provides information about nutritional status in health and disease. **BMI doesn't account for ALL body compositions, as in how much muscle and/or fat of an individual, therefore bodybuilders, athletes, and certain other individuals with lots of muscle and very little body fat could have an inaccurate BMI reading**

How Much water you should drink

Water needs do vary from person to person. For instance, people with obesity require more fluids than non-obese populations, owing to metabolic rate, body surface area, and body weight. This amount could seem like a lot of fluid needed from beverages, and there is evidence that most Americans drink significantly less than this.

Macros Breakdown

Protein - Long chains of amino acids that serve many essential functional roles in the body. (Meat, poultry, fish, eggs, and dairy foods)

Carbohydrates - Organic compounds of carbon, hydrogen, and oxygen, which includes starches, cellulose, and sugars, and are an important source of energy (Vegetables, fruits, whole grains, milk, milk products, candy and sugar.)

Fats - A source of energy, stored by the body. (Oils, seeds, nuts, fatty fish, cheese and full fat yogurts)

When you will hit your goal

This date is when you will hit your goal in the healthiest way possible losing approximately 1-2lbs a week. Losing weight at this rate has been proven to be the best for maintaining the weight that has been lost.

Max Heart rate Percentages

For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of your maximum heart rate.

For vigorous-intensity physical activity, your target heart rate should be between 77% and 93% of your maximum heart rate.

To measure your heart rate, simply check your pulse.

Place your index and middle fingers on your neck to the side of your windpipe.

To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.

When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate your beats per minute.

What is fiber and what does it do?

Soluble fibers are found in oat bran, oatmeal, beans, fruits and vegetables, as well as in many commercial products like salad dressings, jams, and jellies. They offer several benefits that include the following

Weight loss—It can delay gastric emptying (from the stomach) and it promotes an overall feeling of fullness, thereby potentially reducing caloric intake.
Reducing risk for cardiovascular disease—It can bind to cholesterol particles. It can prevent its absorption and help remove this compound from the body.
Bowel movement and intestinal health—It attracts water and it promotes bulk to the stool, which can safeguard against constipation.
Diabetes protection—This carbohydrate is not absorbed. It can, therefore, reduce potential blood sugar spikes.
Improved absorption of foods—It slows the movement of food through the small intestine. It can enhance nutrient absorption.

Insoluble fiber (water insoluble) form the structural parts of plants and include compounds like cellulose, hemicellulose, and lignin, and are often found in the outermost portion of grains, vegetables, fruits, and seeds. They are called insoluble or non-fermentable because they do not dissolve in water and are not easily digested by intestinal bacteria.

Like the soluble fibers, insoluble fiber also provides many health benefits that include the following:

Digestive health—It adds bulk and draws water into the GI tract. It improves regularity in the large intestine to avoid constipation and other bowel-related health problems.
Reduces risk of cancer—It improves movement through the large intestine. It reduces the risk of colon cancer and other large intestinal diseases.
Weight loss—By delaying gastric emptying (from stomach), it promotes an overall feeling of fullness, reducing caloric intake.

Need Help?

We're here to support you throughout your journey! At Change The Outcome Health And Fitness, our experienced certified coaches are committed to guiding you every step of the way. We're dedicated to removing the uncertainty from your workouts and nutrition, ensuring you're on the right track.

Beyond just exercise and nutrition, we take a holistic approach to your overall well-being. Our support extends to assisting you with setting meaningful goals, cultivating positive habits, and addressing aspects like managing stress and optimizing sleep.

If you're ready to embark on the path to achieving your fitness goals, simply click here to take the first step. We're excited to partner with you on this transformative journey!

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