Week 4 Setting Calorie amp Macro Goals How To Use Psychology To Lose Fat Have You Kept Your Habits Your GoalPurpose the WHY Congruent Affirmations amp Benefits How will it impact your life ID: 645562
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Slide1
Simple Nutrition System Week #4
Setting Calorie & Macro Goals + How To Use Psychology To Lose FatSlide2
Have You Kept Your Habits?
Your Goal/Purpose – the WHY?
Congruent Affirmations & Benefits – How will it impact your life?
Your Recipes/Meals Selected
Your shop & prep dates & times
Starting photos (optional)
Plan 10-20mins of “self-time”
Share photos from actions (starting this week)Slide3
This Week’s Lesson….
How to set Nutrition Goals
Using Your Ultimate Tool: Your Mindset
Eating Healthy At RestaurantsSlide4
Setting Nutrition Goals
NEVER Forget….
Quality
Quantity
Balance of Macros
TimingSlide5
The Perfect PortionsThe 3-Part Plate Process
25-35% Protein
50% Veggies
25% Starches (if needed)
Plug in Veggies or fattier cuts of proteinSlide6
How To Set Nutrition Goals
Step 1: Define Our BMR, or Basal Metabolic Rate
(if we laid in bed for 24 hours)
Step 2: Factor in your activity!Slide7
Step 1: Your BMR
655.1 + (4.35 x weight in
lbs
)
+ (4.7 x height in inches)
– (4.7 x age in years)
For an example, Jane is a 50 year old 5’8 190lb female
655.1 + (4.35 x 190) = 1481.6
+ (4.7 x 68) = 1801.2
- (4.7 x 50) =
1566.2 calories per day (laying in bed)Slide8
Step 2: Factor in Activity
How do we apply this?
In our example, Jane trains at our gym 3x per week
1566.2 x 1.55=
2,427.61 calories to maintain while working out 3x per week
Do you want to create a Deficit and see the scale go down?
Simply Subtract 300-500 daily.
This means she needs to consume 1927-2127 calories per daySlide9
Focus #2 The Mindset
How do you manage & own your stress – or does it own you?
Morning routine
Quality Nutrition
Daily exercise
We all know WHAT to do – but WHY don’t we do it?Slide10
But Coach John…
That sounds like a lot of calories?
What if it’s not working?
*This is an ESTIMATE – the only way to truly know is to run the plan & run it consistentlySlide11
Self-Talk…it can be vicious!
What’s the conversation you have when you JUSTIFY things?
Does it hurt to be HONEST with yourself about what the choices are?
i.e. The Cookie In The Room Story….
Do you justify your actions in some way? What do you say to yourself?Slide12
Self-Talk on your own
What do you say to yourself when you’re NOT in a social setting?
Do you remind yourself of your PURPOSE, WHY and HOW it will impact you?
*This is where ALL battles are won or lost*Slide13
Solidify positive self-talk with action
Re-enforce the positive self-talk & decisions by talking yourself up
Honestly weigh out the decision to act or not to act – what are you really giving up by giving in?Slide14
Limiting Beliefs
Do you believe you are worthy/deserve to reach your goal?
Are you fearful of what you have to give up to reach your goal?
(friends, family, self-medication)
What have you told yourself in a negative context around having what you want?Slide15
Steps To Create New Beliefs
Awareness around current beliefs
Understanding WHY they are false
Defining what your “truth” is
Writing it down & reminding yourself
Actions towards goal + repetition of new belief
Daily Self-awareness Slide16
Focus #3 Eating On The Go: Where to start?
Follow the principles I teach!
Step 1: Protein First ALWAYS!
4-6oz of lean sources
Avoid sauces
Grilled over fried
Step 2: Veggies
Step 3: THEN starchesSlide17
Selecting An Appetizer
AVOID AT ALL COSTS
Breads
Fried foods
Creamy Dips (spinach dip, cheeses)
Choose These
Deviled Eggs
Meats & hard cheeses (in moderation)
Smoked salmonSlide18
General Rule Of Thumb….
Cut all breads & breaded options
Simply not worth it
Avoid foods cooked in heavy creams
Foods like curries use your judgment
Go grilled as often as possible
Spices make food flavor!Slide19
Selecting Your Main Course
Follow the principles I teach!
Step 1: Protein First ALWAYS!
4-6oz of lean sources
Avoid sauces
Grilled over fried
Step 2: Veggies
Step 3: Starch (OR double veg)
There’s MORE than enough unnecessary starches & carbs in our diet – fill up on fats + protein + veggies at dinner, the carbs will always appear
Slide20
Some Examples of Italian…
Stick with soups, which tend to be veggie heavy
Salmon, Chicken
Picatta
, Sausage – all paired with veggies will serve you!
1 cup of pasta is 200 calories – you decide if it’s worth it to go overboard ;)Slide21
Some Examples Of Mexican…
Fajitas without tortillas
Guac
amole without the chips
Any dish that does
n’
t
have the shell or tortilla and follows our principlesSlide22
Some Examples Of Middle Eastern…
Kebab meat,
Shawerma
,
Chicken, Lamb, Beef
Dips
Baba
Ghannouj
Hummus (without pita)
Thanini
Yogurt SaladSlide23
Some Examples Of Indian…
Tandoori Chicken
Chicken Curry (depending on the prep)
Basmati Rice (1 cups per serving)
Lentils/
Chickpeans
(1 cup per serving)
Always choose less creamy dishes, more grilled
Avoid fried/bread dishes at all costSlide24
Some Examples Of American…
Steak, chicken, fish as protein
Supplement with veggies next
Brussel
sprouts,
brocoli
,
aspargus
, etc.
Starches last, if any
Potatoes, Avoid breads at all costs
Slide25
Some Examples Of Thai Food…
Great Appetizers
Tom Yum Soup
Chicken Sate
Steamed Mussels
Softshell
Crab
Light Cream CurriesSlide26
Week #4 Challenge….
#1 What’s your intake goal and what do you think of it, knowing what you’ve done in the past? (too much? Too little? Etc.)
#2 What are 3 limiting beliefs you have about yourself?
#3 What can you replace those beliefs with as your new Truth?
#4 Post
ONE picture from a healthy selection dining out