- The Authors
Jeff Thiboutot
Matt Schoeneberger
Q & A – Low fat or low calorie foods?
Filed under: diet — Tags: low calorie, low fat, weight loss — Matt Schoeneberger M.S. @ 11:30 am
S.P.E.E.D. Q & A – How do I figure out how many calories I need to lose 10 lbs in 2 weeks?
Question:
Where can I find a table that tells me (according to height and weight), how many calories I should have each day? If I wanted to lose 10 pounds in 2 months, how many calories will I need to cut out to attain this goal?
In the Doing SPEED chapter, we outline our preferred method to find your caloric and macronutrient (Protein, Carbohydrate, Fat) intakes. Below is a link to a calculator I created that should make it even easier. Just plug-in your height, weight and age. Choose your sex and activity level. Then choose the degree of caloric restriction you’d like to use (20-40%) and the amount of carbohydrates you’d like to consume.
http://www.speedweightlossbook.com/doingspeed/0106/zr2kxy3/cminst.html
Figuring out the amount of calories you need to cut to lose 10 lbs. in 2 months is in one respect more complex, but in another very simple. Let me explain.
There are equations for figuring out the human metabolism that are complex and confusing. There are educated guesses as to how large a caloric deficit a person will need to lose a certain amount of weight in a certain period. These aspects, however, seem to be highly variable between different people which makes it all a complex guessing game.
Here’s where it gets easy. Cut calories. If you want, start by cutting 20%. If after a week or two that doesn’t work. Cut 30%. And then 40%. This all hinges, of course, upon your ability to KNOW, for sure, that you’re taking in a certain amount of calories.
Journal. Journal. Journal.
Filed under: diet — Tags: counting calories, weight loss — Matt Schoeneberger M.S. @ 12:52 pm
Chipotle Burrito Bowl – a great weight loss meal!
First I’d like to point Chipotle fans to www.chipotlefan.com. You want to know what Chipotle has to offer and how it will fit into your diet? This is the place to go.
On to the point… I’m sitting here eating a Chipotle burrito bowl with these ingredients:
black beans
guacamole
sour cream
steak
lettuce
cheese
tomato salsa
According to Chipotlefan.com, this burrito bowl breaks down like this:
| Nutrition Facts |
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| Amount Per Serving | |||||||||||
| Calories 705 | Cal from Fat 360 | ||||||||||
| % Daily Value* | |||||||||||
| Total Fat 39g | 60% | ||||||||||
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| Cholesterol 135mg | 45% | ||||||||||
| Sodium 1440mg | 60% | ||||||||||
| Total Carbs 39g | 13% | ||||||||||
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| Protein 50g | |||||||||||
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| INGREDIENTS: Tomato Salsa,Black Beans,Cheese,Sour Cream,Guacamole (4oz),Lettuce,Steak (4oz) | |||||||||||
For many of you, this would count as two meals. Cut this in half and you’ve got about 11 net grams of carbohydrates (total minus fiber). This is also a near perfect breakdown of protein/carbohydrate/fat ratio for a S.P.E.E.D. plan:
Fat: 50%
Carbohydrates: 22%
Protein 28%
This is a perfect example of the fact that you don’t have to eat boring, bland food to lose weight. This is a great-tasting meal and it’s perfect for weight loss.
-Matt
P.S. – we have no affiliation with Chipotle, we just think they’re a pretty cool business that is doing some great things. Support them.
Filed under: diet, weight loss — Tags: burrito bowl, chipotle, weight loss — Matt Schoeneberger M.S. @ 12:49 pm
Emotional Eating Does Not Solve Problems
Yesterday, a client of mine stepped on the scale and didn’t like what she saw. She was frustrated, understandably so. I asked what happened since I saw her last and she said “I’ve been eating to solve all my problems.”
I responded, “Does that work?”
“No!”
This is where the lines blur between weight loss coach and life coach. In order to help my clients achieve long-term weight loss, I need to help them develop new habits in many areas of their lives, especially ones that relate to food in some way.
For this client, talking more about proteins, carbohydrates and fats or blathering on about cholesterol or caloric intake isn’t going to help. I need to find a way to help her see that eating does not solve problems (except maybe for hunger) and then find a way to help her apply that knowledge.
So, here’s an activity she will do during her next session.
1. Make a list of things that need to get done that you’ve been putting off.
2. Prioritize that list. The item that scares you the most goes at the top.
3. Do whatever it takes to cross that first item off. Force yourself to get it done.
4. The rest of the list looks easier in comparison, doesn’t it?
You see, people have a tendency to eat when they are avoiding an item on their to-do list. Don’t fall into that trap. Prioritize that list and recognize that you have the strength to tackle the hardest item on it. Even if you can’t complete the item right now for whatever reason, do as much as you can to get the ball rolling. Then once you’re done, go have a well-made, well-planned meal.
Filed under: diet — Tags: emotional eating, to-do list, weight loss — Matt Schoeneberger M.S. @ 11:39 am
Hi everybody!
This is an omelet I made with fresh eggs from one of my clients. Thank you Ann!
It’s a little flat, I usually get them to puff up a little better, but I was in a hurry after a long day. I needed to eat and get to bed. It was still very tasty and very quick. Here’s the breakdown:
4 eggs
4 oz ham
3 oz cheese
830 calories, 59.4g fat, 4.1g carbohydrate, 66.9g protein
This may be too large for some of you reading this. But keep in mind if I’m only eating two meals/day, I would be under 1700 calories if both meals were of this size. For a male my size, that’s a weight loss plan!
Take notice I ate this at about 8:30 p.m. Break your preconceptions about what foods can be eaten at certain meals or certain times of day, and you’ll do much for your long-term success.
Filed under: Quick Thoughts, nutrition — Tags: breakfast, eggs, weight loss — Matt Schoeneberger M.S. @ 7:33 am
Recently Jimmy Moore of livinlavidalowcarb.com interviewed Matt and I for one of his weekly podcasts. It is now available. Click below to listen.
Filed under: Uncategorized, weight loss — Tags: weight loss — Jeff Thiboutot M.S. @ 9:26 am
Losing body fat and getting toned
Just a little more about what it means to “get toned” and what that really means – losing body fat
Filed under: weight loss — Tags: body fat, toned muscles, weight loss — Matt Schoeneberger M.S. @ 9:07 am
We don’t like using the word toned, and I explain why in the video above. Let’s all try to avoid this word and say more specifically what we mean.
Filed under: Uncategorized, weight loss — Tags: weight loss — Matt Schoeneberger M.S. @ 9:27 am
Do I use my HR monitor or the elliptical to tell how many calories I’m burning?
We received this question from one of our readers:
So today I have been on the Elliptical machine for 30 minutes and according to the machine, I burnt 310 calories. According to my HRM, I burnt 384 calories.
Which one is the most accurate?
Is the HRM alone more accurate because it takes into account sitting Heart Rate?
Is the Heart Rate Monitor with the HRM ready cardio machine more accurate because it takes into account your Heart Rate plus actual speeds and levels worked?
Working out on LifeStride Ellipticals.
Good question. I’m assuming your goal is weight loss, since you’re counting calories, so I’ll answer the question from a weight loss perspective.
The difference between the two different readings you have is 74 calories, about as much as one of those little yogurts that are supposedly great for weight loss (they’re not). The difference is pretty much negligible and here’s why:
Let’s say you’re burning 350 calories in a workout like this and let’s assume you need to burn 3500 calories to lose 1 pound of fat. It would take you ten workouts like this to burn 1 pound of fat, all other things being equal. If you use the numbers you provided, it would take you about 11 and 9 workouts to burn 3500 calories for the 310 and 384 calorie workouts, respectively.
“But Matt, that’s not negligible at all! I’d need to do 2 extra workouts to lose 1 pound of fat!”
True, but you must keep in mind that those 74 calories can be blasted by a few extra nuts, one more bite of steak, a tablespoon more cream in your coffee… you get the idea. The amount of calories you burn during exercise is not something that is worth focusing on as an absolute measurement. However, I do feel that if you pick one method of measurement and use that as a tool of progress, it may be productive. In other words, if you choose the HRM and you burned 384 today, try to burn 400 tomorrow, and 415 the day after, and so on, regardless of what the absolute number is.
Overall, I think the HRM compatible machine will probably give you a more accurate number, but caloric estimations are not all that accurate even in tightly controlled settings. It’s a great question and sometimes these number games are fun to focus on because they increase motivation. Unfortunately, the calories in/calories out equation is so complex, I don’t feel a 74 calorie difference is worth sweating over. Remember, exercise to maintain muscle while dieting and then to reap the overall health benefits. If weight loss is your goal, focus on counting the calories that are going in… they’re far more important.
Filed under: Exercise, weight loss — Tags: calories, heart rate, weight loss — Matt Schoeneberger M.S. @ 10:27 am
