Nutrition Education Month WEEK 1: Calorie & Tracking

Happy 2018! We are so excited to start this new year journey with you. We hope this blog will provide you with information and resources to kickstart your love for nutrition and help you achieve those PR’s in and out of the gym.

IN THIS POST YOU WILL FIND:

my fitness pal information
nutrition bingo
calorie information
meal prep ideas
additional resources

MY FITNESS PAL INFORMATION:

visit the website or download the app – https://www.myfitnesspal.com
create an account & fill in your basic information
enter your food for each meal
track your calories for every meal for at least 7 days in a row

NUTRITION BINGO:

During the next month, we will be offering our members a way to stay accountable and have the chance to win some new CrossFit 719 gear. We will have copies of the bingo card available for you in the gym.

CALORIE INFORMATION:

There are many diets that work when trying to lose or gain weight. The common theme with these diets is either a deficit or surplus in calories. When starting a “diet” this is the first and most important thing to consider along with your ability to be compliant to the diet. If you’re unwilling to follow the diet or it’s too extreme it won’t last and will be unsuccessful.

The most important factor in your diet is the amount of food you’re eating! Yes, it is more important than the quality of food you eat (this doesn’t mean eating quality food is not important). Pick a superfood of your choice and if you eat to much you will gain weight. Do the same and eat to little you will still be malnourished and if its a low enough amount you will starve. One the other side of things if you eat a calorie deficit of Big Mac’s you will still lose weight. Eat enough calories in Big Mac’s you will stay alive, although malnourished.

When starting a diet you should first begin by tracking your current calorie intake. Using something like My Fitness Pal is an easy way to track how much you’re eating. Once you have your baseline making subtle adjustments to the total amount of calories by dropping or adding 300-500 calories/day averaged out over the week is a good starting point. Extreme changes to your diet will likely lead to a lack of compliance and be ineffective. Every week or two reevaluate and make changes as necessary. If your losing or gaining weight there is no need to change. Even if its a pound a week. If you hit a plateau in your weight or are weight change is too rapid make small changes to continue the process. By tracking you can make educated, sustainable change. Without tracking it’s a guessing game.
— ELITE FUNCTIONAL FITNESS —