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Start Your Journey, Next Steps.

Now that you have read The 5 Steps, Before You Start Your Health Campaign and found your why it’s time to start your journey and your probably wondering where to next.

In this blog post we will walk through all you need to know to start your journey and reach your goal.

First things first

The first thing you need to do is figure out your daily energy requirements including nutrition, this will be in the form of how many calories your body requires to be the awesome you each day. Fortunately there is an abundance of calorie counters and health apps available to help you.

A great calculator can be found at Eat for Health which is an Australian Government resource based on the most recent health advice and developed by health experts. Alternatively your GP can also provide you with that advice via your metabolic rate.

The average adult energy intake is roughly 8700 kilojoules or 2079 calories. This intake can vary depending on your activity levels, age, gender and health. It is always recommended to consult with your GP prior to making adjustments to your diet to identify any potential health risks.

Track and Log Your Intake

If you’re just starting out or perhaps you need a few more tips on how to make some changes to your health, my best advice is to track and log your diet. This plays a big role in identifying and addressing any excessive consumption of discretionary foods.

What are discretionary foods? It’s a nice way of saying junk food and don’t be to worried if you just had a flash back of those awesome choc chip cookies you had. According to the Australian Institute of Health and Welfare one third of Australian’s energy intake in their diets come from discretionary foods. Also don’t read this list or you will stop reading at wine and give up.

Once you start tracking your diet be honest and fill in all the meals you have as this will help you learn about each foods calorie and nutritional information.

Exercise means I can eat more?

Now, this is my favourite part, you might remember in my previous blog article about finding your why. I am a massive foodie! I love to eat. I don’t particularly eat bad foods and I have cut my discretionary food right back (until iso). But I love a Lamb Moussaka or a full fat Lasagna and a weekend BBQ with a marinated leg of lamb slow cooking. Pork belly anyone?

You get my drift. I am also a firm believer about family and food as it always brings everyone together regardless of how busy the days have been and there is nothing better than chowing down on a beautifully prepared dinner.

Exercise can provide you with the additional calories to enjoy your favourite meals, as we age we require smaller portions and a humble meat pie has gone from a tasty lunch to an entire day’s calorie requirements.

If only we could consume all our required calories in one meal and be done!.

Of course you don’t need to use this tip to eat more you can implement a diet that will help you shed some numbers on the scales but remember if you are exercising your body will need more calories and nutrients to recover.

If It Fits Your Macros (IIFYM)

There is another form of health training where you only cover your macro nutrients and drop a few hundred calories so that you are in deficit known as If It Fits Your Macros. I wouldn’t recommend this method if you are just starting out as it is challenging, complicated and if not done right can cause you harm.

If you are just starting out I’d recommend using two apps, one for your diet and one for your exercising. Quite often adding exercise to your tracker will deduct your exercising calories from your diet. This is good once you learn how to track and monitor but at the start could create a hassle on the days you don’t exercise.

And always remember to have fun the only person you’re competing with is yourself.

As a caring and hands on dad, Simon devotes himself to his family, career and health.

1 Comment

  1. I agree with everything you said.

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