weight struggles post-kids were real, but Aspect Health made a change. watched this video on calorie counting complexities, resonates with my journey. focusing on whole foods and small adjustments made a difference. anyone else find these tips helpful?
incredibly well put together. thank you so much. I'm happy with my body but putting protein first and counting my carbs alone seem so intuitive and easy to maintain
Calorie math is pretty simple, but not easy. Start by counting calories for a month - don’t change your diet or exercise program and track your weight. See if your estimate of calories in vs calories out matches the actual data, and adjust as needed. Cut your calories by 15-20%, and set a protein goal of at least 0.5-0.75 g/lb of current body weight if you’re not doing a lot of exercise, and 0.75 -1 g/lb if you are. Split your protein between 4 roughly equally sized portions throughout the day. Fill in the rest with carbs and fat. To make sure you don’t lose activity (and drop your basal metabolic weight) when you’re in a calorie deficit, make sure you’re sticking to the same number of steps as before you started, and keep your exercise regimen about the same. Once you figure out the numbers: max calories, min protein, and number of steps, you just need to track those three things. It’s easy and you won’t be starving. Track for a month and see if your actual weight loss is in line with your estimates. (Just use 3500 cal/lb.) Make small adjustments as suggested by the data. Be wary of starting a strength program when you’re dieting - your body wants a caloric excess to build and repair muscle, but you’re in a caloric deficit. That can make hunger worse and recovery tougher. Focus on keeping the number of steps the same as before rather than trying to increase strength or muscle mass.
Thank you for this information. It's very timely considering I'm currently reading "Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease" by Dr. Robert Lustig. He reminds throughout that "a calorie is not a calorie." He explains the science about all the things that happen when we consume food. Also, highlighting the food production and consumption that has changed in the past 30 years(published in 2012) to the detriment of our health.
I am 45 years old physician. I used to be physically very active before my spinal trauma (lumbar fracture), I was even a master of quite intensive yoga classes 3-5 times a week. After trauma I stopped almost all my exercises for 4 years. Of course, I gained weight!.. And I decided to start "little by little", with no pushing myself "through the pain". So at first I did only 10 push ups from the bench in a park and 10 squats (holding the same bench support). In two weeks I was able to do 2-3 sets of same 10 pushups and squats, and in two months - 20 pushups and 30 squats without rest. Now I aim to do 50 pushups and 50 squats with a bench, later - without it (starting again from 10+10 and growing myself towards 50+50). I even hope to do 30-50 pushups from the ground (like I used to do before trauma) and 140 squats with no rest! We just need time and wise action plan... - like Yoga Body is suggesting! 💗
I like Yoga Body videos very much! - I even recommend it to my English speaking patients, because this guy is really clever, easy to understand and worth trusting with all my medicine and yoga knowledges and practice in 20 years! 👍👍👍👌!
I started by doing 5 against the counter each time I'd wait for the printer at work. By the end of the day I'd have the total amount. The easier the countertop pushups became, the lower to the ground I'd go. It has been a progression. I'm still not great at pushups but I'm getting there
I'm not planning to loose weight but still this video has valuable information regarding health and a few facts why counting calories could be an incorrect approach to manage your weight. Thanks!
You are awesome! Do you have any programs for 13 year olds? I want to enroll my son in a beginner yoga class and after watching your videos, I think your guidance would be awesome! However, your website seems to mention that classes are only for 18+….:(
I would love to be able to do some of the exercises but will have to wait for a while as I have just had hip replacement surgery. Have you also thought about writing a book on food nutrition? Any help for the over 75's? Your videos are always so informative. Thank you.
Thank you for your kind words and feedback on our videos. We'll keep your suggestion of a nutrition book in mind for the future. For 75s, the exercises can really depend on your activity level but for starters, it might be safe and good if you start with leg lifts while sitting down or a standing march while holding onto a sturdy table. Hope it helps. - YOGABODY Team
To control glucose spikes and that helps with appetite and cravings. I eat all of my fiber foods like vegetables first and then I eat protein and then I eat starches. It's changed the way I eat and I never have cravings anymore
Thank you for your videos! I would like to drop 25 pounds of weight gained recently after injuries, and am certainly excited about trying your suggestions. I know I will stumble a little though when executing the carbohydrate strategy. Do you mean the carbohydrate content of the food itself, as in the labeled amount? Are you saying to look at the weight of foods which people traditionally think of as grain or sugar? Something else? For example, the image shows milk in the protein category, even though a cup of milk has about the same grams of carbohydrate as a slice of bread. Fruits also tend to have a significant carbohydrate content. Thanks again!
Спасибо! Очень много полезной информации. В отличие от многих американцев, вы говорите четко и по делу, не повторяя сто вариантов одной и той же мысли :)
Pea protein contains all nine essential amino acids, making it a complete protein source, similar to animal-based proteins. This is important for supporting overall health and muscle growth. Also easy to digest and versatile to use for cooking. Hope it helps. - YOGABODY Team
You are the "Alton Brown" of fitness and health. A rare teacher who includes the "why"- thank you!!!!
Thanks for your support!
weight struggles post-kids were real, but Aspect Health made a change. watched this video on calorie counting complexities, resonates with my journey. focusing on whole foods and small adjustments made a difference. anyone else find these tips helpful?
Thank you for being a part of our journey to good health
You're most welcome @Guidcatj3334!
- YOGABODY Team
incredibly well put together. thank you so much. I'm happy with my body but putting protein first and counting my carbs alone seem so intuitive and easy to maintain
Thanks a bunch for your appreciation @w.w.walnut8400!
- YOGABODY Team
Calorie math is pretty simple, but not easy.
Start by counting calories for a month - don’t change your diet or exercise program and track your weight. See if your estimate of calories in vs calories out matches the actual data, and adjust as needed.
Cut your calories by 15-20%, and set a protein goal of at least 0.5-0.75 g/lb of current body weight if you’re not doing a lot of exercise, and 0.75 -1 g/lb if you are. Split your protein between 4 roughly equally sized portions throughout the day. Fill in the rest with carbs and fat. To make sure you don’t lose activity (and drop your basal metabolic weight) when you’re in a calorie deficit, make sure you’re sticking to the same number of steps as before you started, and keep your exercise regimen about the same.
Once you figure out the numbers: max calories, min protein, and number of steps, you just need to track those three things. It’s easy and you won’t be starving. Track for a month and see if your actual weight loss is in line with your estimates. (Just use 3500 cal/lb.) Make small adjustments as suggested by the data.
Be wary of starting a strength program when you’re dieting - your body wants a caloric excess to build and repair muscle, but you’re in a caloric deficit. That can make hunger worse and recovery tougher. Focus on keeping the number of steps the same as before rather than trying to increase strength or muscle mass.
Thank you for this information. It's very timely considering I'm currently reading "Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease" by Dr. Robert Lustig. He reminds throughout that "a calorie is not a calorie." He explains the science about all the things that happen when we consume food. Also, highlighting the food production and consumption that has changed in the past 30 years(published in 2012) to the detriment of our health.
You're most welcome @bbmiller412!
- YOGABODY Team
Great tips. Thank you very much and have a Wonderful and Blessed New Year!
Thanks a bunch for your appreciation @janicemyrick7869!
- YOGABODY Team
Great advice! My mom who doesn’t do any exercise got excited about the info and is willing to try the pushups/squats workout. Thanks, Lucas!
@eirash19 - Thanks so much for your support!
- YOGABODY Team
5 sets of 10 push ups are quite a workout, I doubt many people who don't go to the gym can do that
Then they can do 3 sets, the information it’s extreme helpful though.
I am 45 years old physician.
I used to be physically very active before my spinal trauma (lumbar fracture), I was even a master of quite intensive yoga classes 3-5 times a week. After trauma I stopped almost all my exercises for 4 years. Of course, I gained weight!.. And I decided to start "little by little", with no pushing myself "through the pain". So at first I did only 10 push ups from the bench in a park and 10 squats (holding the same bench support). In two weeks I was able to do 2-3 sets of same 10 pushups and squats, and in two months - 20 pushups and 30 squats without rest.
Now I aim to do 50 pushups and 50 squats with a bench, later - without it (starting again from 10+10 and growing myself towards 50+50).
I even hope to do 30-50 pushups from the ground (like I used to do before trauma) and 140 squats with no rest! We just need time and wise action plan... - like Yoga Body is suggesting! 💗
I like Yoga Body videos very much! - I even recommend it to my English speaking patients, because this guy is really clever, easy to understand and worth trusting with all my medicine and yoga knowledges and practice in 20 years! 👍👍👍👌!
Thank you so much for your lovely feedback and recommendation.
- YOGABODY Team
I started by doing 5 against the counter each time I'd wait for the printer at work. By the end of the day I'd have the total amount. The easier the countertop pushups became, the lower to the ground I'd go. It has been a progression. I'm still not great at pushups but I'm getting there
I'm not planning to loose weight but still this video has valuable information regarding health and a few facts why counting calories could be an incorrect approach to manage your weight. Thanks!
@beto.aveiga - Thanks so much for your support!
- YOGABODY Team
fantastic video Lucas!! very helpful, insightful and precise. Thank you for sharing these insights
Thanks for the support!
Thanks for the info and tips
Glad it helped!
- YOGABODY Team
You are awesome! Do you have any programs for 13 year olds? I want to enroll my son in a beginner yoga class and after watching your videos, I think your guidance would be awesome! However, your website seems to mention that classes are only for 18+….:(
This was very helpful. Thank you!
Thanks a bunch for your appreciation @melw9147!
- YOGABODY Team
Thank you so much for sharing wellbeing! I love the care that you put into explaining this thighs, gracias!
You're welcome!
- YOGABODY Team
Sounds manageable
Thank you 🙏
You're most welcome!
- YOGABODY Team
I don't count calories. I follow Zoe. I eat lots of avocado and olive oil. I eat lots of food. I've lost 30kg so far.
Happy New Year🎉
Happy New Year!
- YOGABODY Team
I would love to be able to do some of the exercises but will have to wait for a while as I have just had hip replacement surgery. Have you also thought about writing a book on food nutrition? Any help for the over 75's? Your videos are always so informative. Thank you.
Thank you for your kind words and feedback on our videos. We'll keep your suggestion of a nutrition book in mind for the future. For 75s, the exercises can really depend on your activity level but for starters, it might be safe and good if you start with leg lifts while sitting down or a standing march while holding onto a sturdy table. Hope it helps.
- YOGABODY Team
This is great Lucas, thanks 🙏🏼
Thank you and you're welcome!
- YOGABODY Team
To control glucose spikes and that helps with appetite and cravings. I eat all of my fiber foods like vegetables first and then I eat protein and then I eat starches. It's changed the way I eat and I never have cravings anymore
That's a great strategy. Mindful eating does make wonders for our health and nutrition. Keep it up! - YOGABODY Team
Great advices! I'm just wondering which streinght exercise I can do bcs I have one bulging herniated disc in S1, L4,L5. ❤
Thanks! Best to check with your doctor if you suffer from any medical condition to ensure your safety.
- YOGABODY Team
Thank you for your videos!
I would like to drop 25 pounds of weight gained recently after injuries, and am certainly excited about trying your suggestions. I know I will stumble a little though when executing the carbohydrate strategy. Do you mean the carbohydrate content of the food itself, as in the labeled amount? Are you saying to look at the weight of foods which people traditionally think of as grain or sugar? Something else? For example, the image shows milk in the protein category, even though a cup of milk has about the same grams of carbohydrate as a slice of bread. Fruits also tend to have a significant carbohydrate content.
Thanks again!
Hello Susan - yes, if you count your net carbs (all carbs less fiber) on a daily basis, it's a very simple formula that can be useful.
Which protein powder would you recommend?
We don't have any specific brand that we recommend.
- YOGABODY Team
Спасибо! Очень много полезной информации. В отличие от многих американцев, вы говорите четко и по делу, не повторяя сто вариантов одной и той же мысли :)
Thanks for the kind words!
Why specifically pea protein for the plant based one?
Pea protein contains all nine essential amino acids, making it a complete protein source, similar to animal-based proteins. This is important for supporting overall health and muscle growth. Also easy to digest and versatile to use for cooking. Hope it helps. - YOGABODY Team
Thanks!
Thank you for your support!
- YOGABODY Team
So Calorie Math = Beer Math
PDF guide here: www.yogabody.com/calorie-counting-youtube
Yo what's up bro
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