Sneaky Accumulation of Calories

With the holiday season approaching, I'd like to highlight the subtle moments that could hinder your health and wellness objectives, and provide tips on how to prevent later regrets.

November and December bring traditional foods and beverages like eggnog, pies, alcohol, coffee cakes, candy, and larger meals. Social gatherings increase, and the temptation to indulge in these calorically dense foods can be strong.

Being aware of the calorie content of the food you consume is a helpful method to stay mindful of your eating habits. Although it may seem uninteresting, recognizing that an 8oz serving of eggnog contains more than 200 calories, or that a slice of pumpkin pie has over 300 calories, could give you a reason to stop and think. Just these two items alone could make up 25% of your daily calorie intake!

Now, overconsuming calories in a single day isn't the problem. It's when this becomes a regular occurrence that things can unravel.

Step 1: Know Your Target Calorie Needs

So, what's your target caloric intake to achieve your goals? This can vary, but I can help you calculate it. The answer is—it depends on your goals.

My focus is not on weight loss, but rather on avoiding fat gain while aiming to build muscle mass. With a Basal Metabolic Rate (BMR) of 1878 calories, I require this amount to sustain my current state (basic bodily functions, daily activities, etc.). Considering my relatively inactive lifestyle outside of exercising six days a week, I can afford to consume an additional 500-600 calories. Therefore, my daily caloric goal ranges from 2350 to 2450 calories, ensuring adequate fuel for muscle growth.

If I wanted to lose body fat, I’d reduce my calorie target by about 10-20%. This could impact my training performance, but if leaning out is the priority, that's a trade-off I’d accept.

Step 2: Prioritize Protein

When managing your calories, always start with protein. A general rule of thumb is to consume 1g of protein per pound of body weight. For me, that’s about 180g of protein daily, which accounts for 720 calories out of my 2400 target.

That leaves 1680 calories to divide between carbs and fats. I feel my best with around 100g of fat per day (about 900 calories), leaving 780 calories (or 195g) for carbs. If I eat more carbs, I adjust by reducing fat.

Step 3: Be Aware of Nutrient-Poor Treats

Foods like eggnog, pies, alcohol, coffee cakes, and candy have very little protein (if any), but they take up a significant portion of your carb and fat allowance. Plus, they often leave you feeling unsatisfied and craving more.

To stay on track, prioritize protein and vegetables throughout the day. This ensures you’re getting the bulk of your nutrients from high-quality sources. Save the indulgent treats for special family gatherings, and be diligent the rest of the week—avoid snacking between meals and focus on high-quality, nutrient-dense foods.

Most importantly, remember why you’re prioritizing better foods: for your health and longevity.

Don't hesitate to contact me if you're looking to improve your nutrition and experience notable improvements in health and performance. I possess the necessary tools to assist you in reaching your objectives.