Having the right amount of calories vary
each person. But the most important thing is, if you want to lose weight, then
watching your calorie intake is a must. That said, you must set how much
calories you have to consume each day.
It’s a bit different for seniors, however.
According to a study by the Dietary Guidelines for Americans back in 2015,
people who are 60 and above should adjust their calorie intake depending on
their daily activities.
For the inactive: These people
are the ones that do little to no exercise at all. At least 1,600 calories per
day is needed for this kind of lifestyle.
For the moderately active: These
are the ones that are at least doing walks that range from 1.5 to 3 miles per
day. Around 1,800 calories are needed for this one.
For the active: If you’re a
person that walks more than 3 miles a day at a rate of 3 to 4 miles per hour,
paired with workouts for 3 days a week, then a total of 2,000 calories is a
As you can see from the list above, more
calories are intended for younger people and less for the older ones. This is
because inactivity can slow your metabolism down, which is why fewer calories
are only needed.
Some adults also lose muscle mass as they
age, which is why fewer amounts of calories are required since there’s no more
muscle to fuel up. If you’re an adult that can still do some physical activity,
then strength training is one way to build up muscle mass again if you want to
gain more calories.
Workout and diet is a perfect match. You
cannot lose weight easily with just diet or workout alone. These two needs to
be combined in order to achieve that leaner and sexier body we wanted for. If
only we could eat everything we want without worrying about weight gain, but
sadly, all of that is just fantasy. Without proper nutrition, your workout is
just nothing. That’s why it is important to pay extra attention to your diet. Continue
reading down below as we break down how diet works and learn some easy diet
Calories: How Do They Work?
Before we begin, let’s see how
calories work on our bodies. When we hear the word “calories”, people tend to
overreact and will do anything just to get it out of their bodies. But in
reality, it’s not like that.
Working Out How Much Calories Our Body
Total Daily Energy Expenditure
or TDEE for short is the total number of calories your body burns to function
and do some daily activities. Not only physical activities but also things like
sleeping and eating are included too.
The Difference Between TDEE and BMR
There’s a fine line between
TDEE and BMR that’s why people tend to mix both of these together. Basal
Metabolic Rate (BMR) is the amount of calories your body needs to stay alive.
It doesn’t include activities that are present in TDEE. So if you want to count
your calories, then focus on TDEE. Various TDEE calculators are available
online. Although some of them may not show accurate results, it’s a good
starting point if you want to lose weight.
Assuming that you now know how
much TDEE you have, it’s time to focus on these three key points for weight
Or maintaining your current
For losing weight, you need to
consume fewer calories than your TDEE. For gaining weight, you need to eat more
calories more than your body needs. Lastly, for maintaining weight, all you
need to do is to eat the same amount of calories that your body uses to
Keep in mind that it also comes
with some disadvantages too. Take fewer calories for instance, the fewer you
consume, your muscle buildup will slow down as well. The same thing goes for
consuming too much calories. The more you eat, the more fat you get instead of
At the end of the day, you
should definitely prioritize your health. That means you must get proper
nutrition and pick the right foods to eat to maintain a healthy lifestyle.
Three Diet Tips for a Healthier You
The trinity of macronutrients – The
three macronutrients consists of fat, protein, and carbs. And each one of them
is important to your diet.
Protein – Protein helps on
muscle buildup. This is crucial for those who train hard to gain muscle.
Carbohydrates – Carbs are converted
into glucose and they are the one responsible for giving your body the energy
it needs. Two different types of carbs are: Complex carbs and Simple carbs. The
former is found in beans, starchy veggies, and whole grain foods which helps in
keeping you fuller for longer. The latter, on the other hand, are found in
chocolates, cereal, pasta, white bread, and candy.
Fat – Fat is your best friend
because it helps on absorbing nutrients from the foods you eat, provides
energy, and it also acts as a protective shield for your organs. There are two
types of fat: The healthy and unhealthy one. Healthy fats can be found in
avocado, olive oil, seeds, and nuts. Bad fats, on the other hand, are found in
saturated and trans fat such as junk foods.
Consume more whole foods – Avoid eating
too much processed foods and start consuming more whole foods instead like
fruits and veggies. Both are rich in vitamins and nutrients your body needs.
Not only that, but they can also make your plate colorful as well.
Drink more water – Don’t underestimate
the power of water. Water keeps us hydrated as we tend to lose water by doing
everyday activities. The recommended daily water consumption is eight times a
day, and this is already enough to keep you hydrated. To check if you’re
regularly drinking water, look at the color of your urine. If it’s clear, then
congratulations! If it’s yellowish, or completely yellow, then grab that bottle
of water and drink up! You should avoid drinking too much sugar too which is
found mostly in soft drinks or powdered juices. If you think that water is too
plain and boring, add some fruit to create a different taste into it.
Recovery is a must no matter what workout
plan you are following. Not recovering after doing so is a recipe for disaster that
will result in overtraining, which then leads to injuries if not prevented. With
a lot of workouts out there, there are four key recovery tips that suit each
one of them. Let’s take a look at them down below.
Recovering from Cardio
Moderate or intense cardio, you
lose a ton of sweat no matter what. That’s why keeping yourself hydrated is
important to replace fluids that you lost while doing cardio exercises. For
people that are doing moderate cardio only, it’s best not to opt for sports
drinks that are made for athletes. These drinks contain lots of sugar that are
completely unnecessary for moderate cardio workouts.
Recovering from HIIT Training
High Intense Interval Training
or HIIT for short, is a workout that consists of short bursts but extreme
exercises with little breaks in between. This workout is targeted for those
people that can withstand extreme exercises, not those who can only do moderate
ones. HIIT boosts your EPOC system. EPOC refers to the amount of oxygen it
takes to restore your body back to its normal state.
It’s important to eat meals that are full of
carbs and protein, not to mention, drinking lots of water as well. Fueling your
body with these nutrients enables your muscles to grow and to restore glycogen
that is used by doing HIIT workouts.
Since HIIT is a workout that
overuses your body a lot, a full day of recovery is a must. Keep in mind that
HIIT must not be done every day or you’ll risk yourself of overtraining. If you
feel like you need more than two days of rest, then do it.
Recovering from Running
Runners probably know by now
that water or electrolytes are a must to restore body fluids. What they didn’t
know that chocolate milk is also a great alternative as a post-running
drink/snack. Not only they are packed with nutrients, but it’s also delicious
At least one or two rest days a
week of rest is crucial for runners. Keep in mind that running overuses your
joints, so it’s important to give them a break for a while.
If you don’t feel like resting,
do some low-impact activities such as walking and swimming. The latter is your
best bet if you want to take the stress out of your joints while getting that
much-needed exercise at the same time.
Recovering from Strength
Since strength training
involves working out your muscles, it’s important to consume lots of protein
and carbs every after a strength workout. Eating these nutrients is one way to
refuel your muscles as well as making them grow as well.
Recovery times and rest days
will depend on your workout schedule. If you do strength training on different
muscles for different days, then a single rest day is enough. However, if you
train a muscle group in a row, then rest days in between workouts is the best
The most important thing you
should do is to listen to your body. If you feel that something’s not right,
then don’t hesitate to take a break. Don’t fall for that mindset where taking
breaks will slow down your progress. And one last thing, make sure to do warm
ups before working out. Doing so will help speed up muscle recovery process.
With lots of “challenges” out there in
social media, why not try the “live healthy challenge” and let’s see how you
can cope up? Joking aside, losing weight is not as simple as pie. In fact, it’s
a slow but steady process that will take weeks, or even months, before it
One way to lose weight is by cutting down
sugar intake. People who like to chug on sugar too much are at risk of getting
serious health issues such as diabetes and heart diseases. If you ever feel a
burning sensation at your joints that results in painful swelling that leads to
stiffness, that’s because of excess sugar such as fructose and sucrose.
Rheumatoid arthritis (RA) is prominent on
women that are consuming too much sugar. As well as hypertension, various heart
diseases, and diabetes as well. If you think that you’re on the verge of
getting these diseases, then here are four tips for you to follow.
Limit your sugar intake: Of
course, who doesn’t want to take a sip of that ice-cold soda, right? Well, it’s
time to stop now. If you can’t do it, then limit yourself on consuming one.
This also applies to energy drinks and fruit juices too that contain high
amounts of sugar. Want to go healthy? Opt for skim milk or black teas instead.
Or better yet, water.
Syrup needs to go too: A
tablespoon of syrup contains at least 50 calories. If morning pancakes are your
thing, then opt for healthier choices such as fresh fruit or pure fruit purees
Add cinnamon: When one door
closes, another one opens. And here comes cinnamon to save the day. Cinnamon is
a good antioxidant that helps your body to process blood glucose. The best part
is, you can mix them in almost anything. Be it your tea, hot chocolate, and
even coffee. Who needs artificial sugar-filled creamers when there is cinnamon?
Create your own pasta sauce: All
pasta sauces that are available in the market are high in sugar. So why not
create one on your own. It’s an easy way to can cut down your sugar intake without
spending too much.
And that’s all of it! Making little
sacrifices to your eating habits can go a long way. Don’t be afraid to give up
or consume minimal portions of your favorite sugary treats. The important thing
is you choose to go to the right path of living a healthier life. Your body
will definitely thank you later!
The foods you eat create a difference in
your gym performance. The reason behind this is that different foods have an
impact on your efforts in each training session. Below, we’re going to tackle
on what foods to eat pre-workout and post-workout.
People that are on intermittent
fasting like to exercise with an empty stomach. They often do this early in the
morning before breakfast. It can be weird just thinking about it, wondering
where they get their energy from while having an empty stomach. That’s why
eating before working out is a must to fuel your body for those intense workout
Less Fat – There’s no denying healthy
fat is good for you. However, eating them before working out is definitely not
the best time to consume them. Fats are slow to digest, and instead of giving
you energy, it’ll only make you feel sluggish throughout your session.
More Protein – If you want to build
muscle, then consuming lots of protein should be your priority. Not only it
helps on muscle growth, but it also aids on muscle recovery and growth too. So
grab your diet list and put protein on the top.
Don’t Forget About Carbs – When
consuming carbs, pay attention to what type of carbs you should eat. Some carbs
are best eaten depending on your eating plan. Complex carbs are great if you’re
doing longer hours of intense workouts. However, if you’re doing moderate
exercises at shorter hours, then simple carbs are your best bet.
Foods to Eat 2-3 Hours Pre-Workout
Lean meat paired with veggies
and brown rice is ideal during these hours. It’s a dish with a great balance of
veggies, protein, and complex carbs. So basically, you get the nutrients of the
trio in just a single dish. Complex carbs tend to release energy to your body
slowly, so by the time you train; your body is now jam-packed with energy.
Foods to Eat 1-2 Hours Pre-Workout
Protein shake with fruits and veggies – This
is the hour where protein shakes are best consumed. Bring your protein shake to
the next level by adding fruits and veggies.
A bowl of oats – Get your healthy dose
of carbs with a bowl of oats mixed in protein powder. You can also add honey to
make it a bit sweeter. This meal can make you feel satiated and fueled
throughout your gym session.
Foods to Eat 30 minutes to 1-hour
Rice cakes with peanut butter – A
delicious treat that contains just the right balance of carbs and protein.
Banana – Gym goers favorite fruit snack
every pre-workout is definitely this one. It’s convenient and easy to grab and
eat. It’s rich in potassium and natural sugars that are essential for your
Water – Keeping yourself hydrated is
very important pre-workout. We lose water through sweating each time we work
out, that’s why it’s important to drink up before exercising to store water
inside our bodies.
Eating after workout helps
restore depleted glycogen that is used during exercise. Eating also helps on
muscle recovery too. Remember, choosing the right kinds of food is also
important, and protein and complex carbs should always be on the list. Carbs
for glycogen restoration, and protein for muscle recovery and buildup.
Meals to Eat Post-Workout
Greek yogurt, berries, and granola – Greek
yogurt contains more protein compared to regular yogurt. Berries are rich in
micronutrients which helps on muscle recovery, while granola gives you the
carbs you need.
Pita bread and hummus – This two is a
perfect match if you want that carb and protein combination. It’s also a great
alternative for those who are on a meat-free diet.
Protein shake – It’s actually not
necessary to drink protein shakes after workouts, but some people do it to
quickly gain protein after each gym session.
Protein, veggies, and rice – Still
confused about what to eat post-workout? Then look no further with this dish. Mentioned
earlier in the pre-workout section, this meal also works great for post-workout
One last thing
No matter what kinds of food
you put into your body, the most important part of your diet is to keep
yourself hydrated at all times. So don’t forget to bring a bottle of water with
you every time you work out.