Fast Five Friday Newsletter (How Many Calories You Burn Running VS. Walking, How to Deal With Hunger While Dieting)

Happy Friday!

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Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.

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2 Fitness Tools

1. The Calories Burned for Running VS. Walking

The amount of calories your burn from walking 3 miles is the same as the amount of calories you burn from running 3 miles.

Technically you may burn a tiny tiny bit more running, but it's negligible.

So what's the take away?

Stop choosing the cardio you do based on the # of calories it burns...

One because it doesn't actually matter... and two because the way you're going to lose weight is through a calorie deficit... AKA getting your nutrition and diet in check.

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2. Why When You're Really Busy is the BEST Time to Get in Shape

The best time to get in shape is when you think you don't have enough time to get in shape.

Why you ask?

Because if you wait until you have time you'll start doing something that you won't have time for when you're busy again.

See the truth is its best to figure out how to get healthy is when you have very little time...?

Because then you will be forced to establish a healthy autopilot that you can keep up year round.

This looks like...?

-3 20 minute workouts a week

-planning meals for the week on Sundays

-prioritizing protein and fiber at meals and around 2 snacks a day.

That's it.

Because getting in shape and healthy isn't about following the "perfect diet", workout program, and devoting your life to fitness.

It's about finding a way to stay moving, getting in quality nutrition, and enjoying life.?

Don't let lack of time or stress be your excuse for not getting started or improving on what you already do!

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2 Dieting Tips ?

1. Why You DON'T Need to Lower Your Calories

You don't need to cut your calories anymore if you're trying to lose weight.?

You need to be more accurate tracking the calories you're currently eating.?

Just because MyFitnessPal says you're eating 1200 calories doesn't mean you actually are.

If your weight loss has stalled...

Chances are you're missing days tracking, or missing a lot of what you're actually consuming.?

Examples:

-condiments

-cooking oil

-butter

-drinks (is the glass you drink out of 8oz?)

-portion sizes?

-the bites you sneak when no one is looking

If you track the amount you're eating by guestimating and eyeballing it...?

It's probably not very accurate.

Instead order a $10 food scale off of Amazon ...

Set it on your kitchen counter...

And get curious about checking the amounts you're putting on your plate, and into your bowl for snacks.

Now do you have to weigh everything you eat forever!?

Absolutely not.

But when you utilize it for a few weeks or a month you will calibrate your portion sizing and get yourself tracking accurately.

THEN you can start guestimating!

2. How to Deal With Hunger While Dieting

If you're feeling hungry all the time when you're dieting...

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There's a few things you can do!

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• ACCEPT that's it's a part of the process, you are forcing your body to lose weight, you are going to feel hungry sometimes
• Make sure you're getting 20-28g of fiber (women) and 30-38g of fiber (men) each day (these come from your fruits and veggies)
• Get .76-1g per lb of target body weight of protein each day (protein keeps you full longer, aim for having protein with each meal)
• Have larger meals and only 1-2 snacks each day (the more often you snack, often the hungrier you'll be)
• Drink half your target body weight in ounces of water each day (sometimes mistake thirst for hunger)

Lastly make sure your calorie target goal is enough calories, it should be your goal body weight x 12.

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This is enough for a deficit but also enough to give you what you need to still feel good!

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A Quote to Think About Today

"The "secret" to reaching and maintaining fat loss goals: a diet consisting of meals you look forward to, a training program you enjoy, and the acceptance/embracing of actual hunger at some point between meals."

-Alan Aragon, Nutritionist

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Hope you have a great weekend!

Best,

Nate Brown

Fast and Swole Training

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