Ms Bliss Fit

Become your own nutritionist.

You don’t need to hire a nutritionist to create your personal meal plans in your weight loss journey. Though we don’t have the technical expertise that a doctor has, we can do enough research to make our weight loss successful. Here are a list of some websites and books that you can use to learn more about how to eat properly for health and for weight loss.

• www.caloriecounter.com CalorieCount.com is a free online resource for those who want to live a healthy lifestyle. At no cost whatsoever, you can use Calorie Count to look up Nutrition Facts food labels to find nutrition data for more than 220,000 foods. Members use Calorie Count as an online diet program, a nutrition coach, and a workout partner. Your personalized CalorieCount.com account provides a food journal, exercise log, a weight tracker, nutrition data, and diet analysis, all customized to your personal goals. By seeing your calorie requirements, daily calorie count, nutrition analysis, and weight loss progress, you can get the weight loss results or maintain the fit and healthy body you already have. In addition to the helpful diet and exercise tools, there is also an online community of 2.5 million members awaiting your unique story on the path to better health.
• www.fitday.com Get your free online diet journal and start tracking your foods, exercises, weight loss, and goals. Join over 5.1 Million FitDay members using our site to take control of their diet and lose weight.
• www.eatcleandiet.com Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before. This site provides recipes and an online community that helps you stick to your goals.
• www.foodfacts.com This site tells you exactly what is in your food. You may be surprised at the ingredients.
• Eat Clean Diet Recharged Book by Tosca Reno:

Provides sample meal plans and guidelines for the types of foods that you should be eating. There are also clean versions of your favorite not so healthy meals included.

• Master Your Metabolism: Jillian Michaels knows her stuff. In this book, you will learn about how important hormones are and how we trash them everyday by eating unhealthy.

These are only a few resources….more to come!

Hit A Plateau?

The definition of plateau:

“A period of time when your weight loss stops. A weight loss plateau can last weeks to months and is usually a sign that something needs to change. Weight loss plateaus tend to be the rule instead of the exception when it comes to the journey to permanent weight loss.”-http://www.fitnessforweightloss.com/terms/weight-loss-plateau/

We all have heard about the dreaded plateau. In my weight loss journey there were times when my weight was stagnant but it never lasted for more than 2 weeks. I guess I was lucky or maybe it was because I kept a very close watch on it. I weighed myself every week and if the numbers stopped moving, I got busy changing my plan. If you are “stuck” that means you have to change. Change your workout, change the foods you eat, or anything else that might be getting in the way. It really works! Some nutritionists recommend zig-zagging your calories. That means you eat a different number of calories each day. I found a great website that allows you to put in your weight, height, and the number of days you workout, and it calculates the number of calories you can eat each day. It’s awesome and you can use the higher calorie days as your “cheat meal” days. This site uses the Mifflin-St. Jeor method of calculating your calorie needs.

Mifflin – St Jeor Formula

The Calorie Needs Calculator currently uses the formula proposed by MD Mifflin and ST St Jeor¹.

Why This Formula?
As recent as 2005, the ADA (American Dietetic Association) published a comparison of various equations². The Mifflin-St Jeor was found to be the most accurate.

Men
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Women
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.

Here are what my calculations look like for maintaining my current weight.  (For a 135 lb female, 5’6,  that works out intensely for 5 days a week.) You can adjust yours for weight loss (www.freedieting.com) (You probably will be surprised at how many calories you can actually eat…remember, if you don’t eat enough, your body goes into starvation mode and you will not lose any weight!)

RESULTS – GUIDELINE ONLY

Maintenance:  2093 Calories/day Fat Loss:  1674 Calories/day Extreme Fat Loss:  1256 Calories/day 7 day calorie cycle (zig-zag)   Ex Fat Loss Fat Loss Maintain Monday 1256 1675 2094 Tuesday 1080 1340 1675 Wednesday 1508 2010 2512 Thursday 1256 1675 2094 Friday 1131 1508 1884 Saturday 1382 1842 2303 Sunday 1256 1675 2094 *Calorie cycling provides same amount of calories per week, but ‘tricks’ your body by constantly changing daily calories. This helps to prevent or break plateaus. Guideline only.