It seems that once September first hits, people start drinking “Fall Favorites” and seldom think twice about taking the calorie hit. Since the introduction of the “Pumpkin Spice Latte”(click link for calorie information) over 14 years ago, Starbucks has sold over 350 million of them. Indulging in Pumpkin Spice Lattes, aka PSL, and other fall treats can have a negative effect on any eating plan. With the average woman needing to follow a 1,500 calorie diet to lose weight, and a man needing to follow a 2,000 calorie diet, using 380-500 of your daily allowance for a morning coffee is not a wise nutrition choice.
I have included a couple of links to help educate you on just how many calories a person can mindlessly ingest in a day. This first article offers a good overview of how cutting liquid calories can have a positive result on your weight loss. Stealth Assault on Health: Beverages Pack Calorie Punch. Another resource, published in 2015, by the Center for Disease Control, titled “Rethink Your Drink,” offers a comprehensive list of calorie comparisons for popular beverages. So the next time you are thirsty, make sure you count those calories, because they really add up! Just drink water – BAM!!!
Changing your eating habits is a process, it is not something that happens overnight. In the age of the Internet and apps like Pinterest, Instagram, and the Food Network, there is no reason why you can’t find healthy recipes that fit your tastes and dietary needs.
As a trainer, I recommend that you begin a new eating regimen by first understanding what types of foods you are currently consuming by creating a food journal, even if it just for a week or two. This article from Redbook Magazine offers a list of the best food journaling apps on the market 18 Best Food Tracker Apps of 2017
- What are you eating?
- Why are you eating?
- When are you eating?
- How much water are you drinking?
- How many of your calories are from drinks other than water? Coffee? Soda?
- How many calories are you consuming?
When you have a handle on what you are consuming, educate yourself on what you should be consuming. You can consult with a nutritionist, a healthcare professional, or a personal trainer like myself that is educated in the types of nutrition necessary to achieve your health and fitness goals.
- What should you be eating? Carbs? Proteins?
- When should you be consuming your calories?
- How much water should you be drinking?
- How many calories are you burning?
- How many calories should you be consuming?
When you have a better idea of what you should be doing, start by making a few changes every week and ease yourself into a new lifestyle. BuzzFeed has a GREAT list of tricks to help you baby step your way into new eating habits. Remember, changing your eating habits is not about self-deprivation, it is about living healthier.