At its core, balanced eating is about nourishing our bodies with a diverse array of foods that provide the essential nutrients we need to thrive. It's not about rigid rules or restrictive diets; it's about embracing variety and enjoying food mindfully.
One of the fundamental aspects of balanced eating is how we distribute our macronutrients—carbohydrates, proteins, and fats.
While the exact macronutrient ratio can vary depending on factors such as age, activity level, and fitness goals, a commonly recommended range is as follows:
Carbohydrates: 30-60% of daily calories
Protein: 20-40% of daily calories
Fat: 20-30% of daily calories
For instance, MyFitnessPal often starts you off with a 50-20-30 split, but it's essential to remember that these numbers can be adjusted based on individual needs. The key is to find a distribution that supports your activities, fuels your body, and aligns with your goals. If you need help I think investing in hiring an RD is sooooo important they are legit food doctors. Need one, I got one for ya, message me.
Sustainability is the cornerstone of getting this right. It's not about a quick fix or short-term results; it's about creating a way of eating that you can maintain for the long haul. If a specific macronutrient split feels overwhelming or too restrictive, consider making gradual adjustments that align with your lifestyle. Rome wasn't built in a day, and neither are sustainable habits. Allow yourself the time to adapt and find what works best for you.
Drawing from my years of experience in the fitness and nutrition industry, I've learned the importance of setting ambitious goals while also breaking them down into smaller, achievable milestones. For example, if you’re aiming to lose more than 20 pounds (which might seem like a daunting task) it becomes more manageable when you set incremental targets along the way. Give yourself the gift of time—transforming your lifestyle and solidifying new habits takes dedication and patience.
Break your goals down into achievable chunks and know that it will take more time than you think. It might only take you 3 months to lose the 20 pounds, but it will take you closer to a year to establish the habits that will help you keep it off for a year.
There are no shortcuts.
You have to adopt the long term mindset if you plan to sustain your results. You do not go back to old ways if you want to maintain the results. Be sure to celebrate your successes, and particularly not with food lol. But the most important thing is to learn from any setbacks. Grace is a good word to use because many times with a lofty goal there are setbacks and if you let them get you down you will quit. Setbacks are a part of the process, it’s life. Balancing your diet and embracing a sustainable lifestyle will not only yield physical changes but also nourish your mind and soul.
And one pro tip: Surround yourself with people who are walking the walk and talking the talk. Afterall, you are the average of the 5 people you spend the most time around. What are their habits? Your environment is a mirror to your reality.
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EP 122. [Nutrition, Hormones & Gut Health] Being in Fight of Flight]
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