The Word of Wisdom really does work!!!
This is for anyone who's tried every diet out there. If you have bad eating habits, you need to make a forever change, not just a temporary change. Let's review the basics, you'll be surprised at how much this sounds like the Word of Wisdom.
The average person should consume 60% of their diet as carbohydrates, 20% as protein and 20% as fats. (Next week I'll talk about fats and why you need them in your diet) Of course this can be modified to fit the needs of a body builder or an endurance athlete, but I'm pretty sure it will work for most of you. The Word of Wisdom encourages us to eat meat sparingly, and states that grain is the staff of life. Sounds a lot like the 60/20/20 rule to me. Here's to break it down even more.
In order to meet the body's nutrient needs, we should consume:
6-11 servings of grains each day
4-5 servings of vegetables each day (preferably 5)
2-4 servings of fruits each day
2-3 servings of dairy each day
2-3 servings of meat, beans, nuts each day
A serving is usually an extremely small portion. For instance, one serving of meat is a 2-3 oz steak, fish, or poultry(about the size of a deck of cards). Last I checked, the smallest portion you can order in a restaurant is 8 oz. Consider that more than enough for the day in the meat category.
1 serving of grain= 1 slice of bread, 1/2 cup of cooked pasta, rice, or cereal
1 serving of vegetables= 1/2 cup of cooked or chopped raw, 1 cup of leafy greens
1 serving of dairy= 1 cup of milk or yogurt, 1.5 oz of cheese (about the size of 1 dice)
You get the idea.
So the challenge this week is to keep track for at least one day, what you normally consume, and then to modify it the next day. I'm almost positive that no one gets all 5 of their vegetables everyday, so maybe we can all start with that one.
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Reading last weeks comments, it sounds like we need a little math lesson (Including me). To get your change in fat lose percentage take the new weight divided by the old weight. Example I weighed 210, lost 10 pounds, now I weigh 200. Take 200 divided by 210 this equals .95 (95%), so I lost 5% (1.0-.95=.05), or now I am only 95% of my old weight.
ReplyDeleteI have an abacus if anyone needs it for figuring this out.
Elena thanks for the comments they help me think about things. I have not lost any weight (because I do not want to have to look for it or find it again) I have released a total of 2 3/4% of my weight to date.
ReplyDeleteI lost 1.5% this week. I went to the gym three days this week. It works out really well going before Cory leaves for work. Lovin' life.
ReplyDeleteI worked out 4 times 30 min. each on the treadmill and really tried to follow what Elena taught us but I lost 1.5 pounds for a percentage of 1.01%
ReplyDeleteJosh played basketball and ran a couple of times but he doesn't really watch what he eats but some how he still loses something 1.5 pounds so 1.01%
I lost 8 pounds or 3.97%. I am going to win this thing. TELL ME HOW MY BUTT TASTES!
ReplyDeleteI know that this is a late post but I have been a little side tracked with the new job. I found a couple of pounds (2) that I lost last week so my percentage is reversed. I worked out at home, but really did not watch what I ate, so I really believe that is a huge contribution to my weight gain.
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