The Holidays are passed and most people have as goal "Losing weight" for those people welcome to fit friday boot camp  Just kidding but this article is useful for girls trying to lose some weight. This artile gives a quick rundown about what you should and should not be eating and about how many calories your body needs. So read on for a simple explanation and some tips!





How much calories should I eat?
The above image is wrong on many levels, eating for a period of time is never healthy and eating to little is also not very good. This thing is that your body need calories to function, you can not drive a car without fuel so how can you sport without calories? 
But the question was how many calories should I eat? Get out your calculators cause I got a formula!
655 +(9.6 x the weight you want to have in kilograms) + (1.8 x your length in centimeters) - (4.7 x your age) 
This is the amount you need to eat a day, excluding the fact that you are going to work-out. If your working out that day you need to eat more. I know a few girls might get shocked because the number is higher then expected, am I right? The thing is calories are not the enemies other things are. 


One,Two,Three, Fit!
Just three things you need to check for on the label, fats proteins en carbs. Because you can eat a 1600 calories but you need a good variation of food. You can a 1400 calories worth of chips and cola but that is not the way.

Carbs
Lets start with Carbs, there are two kind  the simple and the complex. Carbs provide 60% of the energy required by the body. As said there are two kind simple and complex. 
Simple carbs are directly put into fat or you should be working out at that moment. So you should not take a large amounts of simple carbs. You might be wondering what products have a high amount of single carbs. The list includes table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals. (1)  
The better half of the carb family is the complex kind, complex carbs need to be digested first and spread out during your bloodstream, so they are less likely to put into fat. Complex carbohydrates are commonly found in vegetables, whole-meal bread and cereals. Examples of foods that contain complex carbohydrates include spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole grains and many other leguminous plants and vegetables.(2) So the good kind of food. But I have to note, if you get 10 whole grain pieces of bread and eat them every morning without moving, this will be put into fat. Complex is better then simple but note that you need to do something to burn it off.


Protein
I personally love protein. It is good for your body and is used to repair muscle tissue and help making muscles. And we know to get tight and ripped we need muscles! I am not talking about arms the size of a guys leg but a bit of defined muscle looks amazing. Proteins can help you feel fuller faster. So where can you find protein? Seafood is a good option same goes for white meat. Also milk, cheese and yogurt is a good source you can use and they also contain calcium for strong bones. Last but not least we have soy, beans and eggs. (3) So I would say, yes to proteins!

Fat
Yes I see you thinking "Fat = Bad" that is the thing most people check for on food. But did you know we have good fats and bad fats.


Lets start with the good fats also called monounsaturated fats and polyunsaturated fats. In other words great words to use in a quiz but I can not remember them to save my life. Good fats are in Olive oil, Canola oil Sunflower oil, Peanut oil, Sesame oil, Avocados, Olives, Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), Peanut butter, Soybean oil, Corn oil, Safflower oil, Walnuts,Sunflower, sesame, and pumpkin, seeds, Flax seed,Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) ,Soymilk and Tofu. Most of these things tend to be liquid at room temperature

The bad fats are called Saturated fats and trans fats again good words for scrabble but what are they? These fats are mostly solid at room temperature and include  High-fat cuts of meat (beef, lamb, pork), Chicken with the skin, Whole-fat dairy products (milk and cream), Butter, Cheese, Ice cream, Palm and coconut oil, Lard, Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Packaged snack foods (crackers, microwave popcorn, chips), Stick margarine, Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish),Candy bars (4)

So I hope this post has been a bit helpful for everybody trying to get fit! 




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