Can't Out Run The Fork...5 "simple" ways to cut calories

I see these hilarious running shirts that say things like "I Run Because I Really Like Food" or "Will Run For Cake", although their really funny, and kinda true, its very misleading. The majority of cardio workouts burn between 3-11 calories per minute, depending on the level of intensity. Meaning, the average 30 minute workout usually burns less than 300 calories, while the average piece of cake is over 300 calories.

Often, we get in the mindset that "I worked out today, therefore, I can eat whatever I want" NOT TRUE! Consumed calories add up much faster than burning calories.

I put together a list of 5 things you can do to reduce those pesky calories that so easily creep into our lives.

1. Track Your Food
I use myfitnesspal.com because it's user friendly and has the nutritional value about every food ever made. Be sure to put in accurate amounts of your food, or you'll be wasting your time. If technology isn't your thing, a paper journal can be just as useful. Be sure to consume 1200 calories at a minimum. Any less than that and your body will think there is no food and will go into starvation mode, holding on to fat store.

 2. Drink Water
 Have a goal of drinking 64oz of water a day. There's tons of benefits to drinking water, but it also keeps you busy thinking about drinking water, making it difficult to think about eating!

3. Don't Drink Your Calories
For obvious reasons. But also because if you have a goal of 1200 calories a day, your body is going to need all those calories to be nutrient dense to be sure you're properly fulled.

4. Eat Salad First
The most obvious reason, you'll be more full and have less room of the more calorie dense food. However, when eating salad, be sure to be very aware of the amount of dressing.

It's very easy for those calories to pile on! Yogurt based dressings are usually a good bet but even better, make your own!

5. Cut out white flour...NOT CARBS
This might be surprising, but carbohydrates and NOT bad for you. In fact, the body needs carbs in order to burn fat. Therefore, those diets that cut out ALL carbs are extremely unhealthy. That said, there's a big difference in the type of carbs that are consumed. For example, doughnut does not have the same nutritional value as an apple...shocking. I know. Whole grains, with low fat and high fiber are very beneficial to a person's overall health.

The moral of the story is, eat complex carbs such as whole wheat grains, vegetables, and fruits. Your body will thank you... and so will the mirror.

Use these trips as a way to cut down on those extra calories and stay motivated to build muscle and burn fat all day.

How I lost 70lbs...5 times.

I was never a "small" person but not super huge either. That all changed after I had my first baby. She was beautiful and healthy and I was HUGE and fat. I gained over 70 pounds. A lot of the weight fell off naturally, but about 20 pounds stuck around. A few months later I was pregnant with my second daughter. She was born beautiful and perfect and I was bigger than I'd even been.

I decided I needed to do something. I started with Weight Watchers. It was a great kick start for me. It really helped me understand what was in food and the way it effected my body. Soon I plateaued and needed to mix things up. I started using myfitnesspal.com. And was back to my college weight within 6 months...then I was pregnant again. And gained 70 pounds...again. This time, however, I knew what I was going to do to get it off. I was back to pre baby weight before I was pregnant again. And then one more time. 

In the time that I've gained and lost all this weight, I've had 5 beautiful babies, ran three half-marathons, countless smaller races, won second place (in my age group) twice, and earned my personal trainer certification.

If I can lose the same 70 pounds 5 times, anyone can gain muscle, lose fat, and feel great.