Creating Rhythm and "Good Habits"

I went back in the archives and pulled out goals and tips that I wrote about 1 1/2 years ago on the blog I maintained while deployed.  Still applies today!

NUTRITION & WELLNESS

FIRST: We set our target weight goals, and then we calculate our caloric intake. Here is an example showing how I came up with my numbers using a standard formula.

Target Weight: 180 lbs
x Base Factor: 10
Weekly Intake: 1800 calories

We now modify our factor based on how often we work out. Add 1 for every hour you work out weekly. I work out about 5 hours a week.

Target Weight: 180 lbs
x Modified Factor: 15
Weekly Intake: 2700 calories

Please note this is the amount of calories that can be consumed to maintain the target weight. To lose the weight, we have to consume less than this number.

SECOND: Set-up daily dietary goals. You don’t have to take your calorie counting calculator to the grocery or to dinner. Just get to know the general numbers and shoot to go lower for each meal. One big issue that is easy for me to deal with while deployed, but not at home is…alcohol! Alcohol consumption can easily add 500-1000 calories to a day. Think about drinking wine instead of beer with dinners and limit consumption except on special occasions.

These are my daily diet goals.

Breakfast: [30%] 2 Eggs
Wheat Toast w/ Margarine
Oatmeal, Grits or Yogurt
Fruit
Glass of Orange Juice
Glass of Milk

Snack: [5%] Energy Bar or Granola Bar

Lunch: [25%] Sandwich or Salad
Chips or Rice
Fruit
Pudding, Jell-O or Yogurt
Glass of Juice

Snack: [5%]: Piece of Fruit or Granola Bar

Dinner: [35%] Steak, Chicken or Fish
Rice, Potato or Pasta
Vegetable
Small Salad
Low Fat Desert
Glass of Juice

Weekly Tips:
1) Once a week eat whatever you want.
2) Eat within 1 – 1 ½ hours of working out.
3) Watch the “business lunches”!
4) Be consistent!
5) Cut down on carb heavy meals.

Wellness Words of Wisdom:
1) Have sex as much as you can. :)  (Right from Dr. Oz!)
2) Work to lower daily stressors.
3) Don’t check your weight every day. Make a plan and give it time to work.
4) Laugh….a lot
5) Find an active hobby and do it every week!

I don't work-out 8 hours a week like I did while overseas and I enjoy the occasional beer, glass of wine, or cocktail.  However, I still stick close to the nutrition plan and I work-out 5 hours a week.  The point is to create your own plan and committ to it.  Write your plan down and work on it, work on it.  You'll find the longer you work your plan, the easier it gets to stay with it day in an day out.