I am 5’4″, 115lbs, I eat approximately 2,200-2,400 calories a day, and I am extremely active. It’s what works for me. I am healthy, in the best shape of my life, and I am always satisfied/full after my meals. Majority of my calories come from healthy carbs, roughly 60%. (see my macros here)
It’s frustrating that carbs carry a negative connotation when in fact it’s the complete opposite. Carbs are the body’s preferred source of energy and are the easiest macronutrient to breakdown into energy that fuels our entire body. Glucose, a simple sugar (aka monosaccharide), is the primary source for muscle contraction, red blood cells, and the brain.
Eat More Healthy Carbs
Veggies, beans, lentils, oatmeal, whole wheat products, sweet potatoes, quinoa, brown rice & fruit
Speak with a dietitian
Too many people are giving nutrition advice without the proper education. My best advice is to seek guidance from someone who is educated and has the most recognized credentials, a REGISTERED DIETITIAN!! They will be able to provide you with a plan that works for YOU, meets your goals, and is realistic.
Listen to your body
My meal plan works for me, that doesn’t mean it will work for you. It’s not a one-size-fits-all type of thing, it completely different for everyone. You must listen to your body and allow it to guide you.
I practice this by eating slowly and mindfully because my body will tell me when it’s full. It takes about 15-20 mins for my stomach to tell my brain it’s full, but I have to give it that chance and listen. Another way I listen to my body is to just eat when I’m hungry. Sounds simple enough, right? Well it’s not so simple to all, we get too wrapped up in the 3 or 5 meals a day. Instead, we must focus on healthy choices and eat when we are hungry. There is a clear distinction between true hunger and being bored, stressed, or emotional when it comes to eating. Slow down, ask yourself why you are eating, and address those issues if it doesn’t have to do with true hunger.
Make a change
Think long term or lifestyle change instead of a diet. You only have one body to live in, you have to treat it with TLC. This means less crap and more real food! By all means enjoy a cupcake here and there, but within moderation. A healthy lifestyle doesn’t mean you have to completely restrict yourself. I live by the 80/20 rule, 80% healthy whole foods and 20% on treats.
Focus on small steps towards eating healthier and exercising, don’t try to tackle it all at once. This could lead to feeling overwhelmed and discouraged. And believe me I understand, just scroll back 119 weeks on my Instagram and see how far I have come. I started slowly by focusing on things like portions and eating at home more.
You got this!!!!