8 Week Fitness Program

The Home Fitness Program For Champions!

Please reload

How Good Is Your Diet, Really?

 

Do you have trouble losing weight? Are you eating healthy and exercising, but staying the same weight or even more frustrating gaining weight? 

I may have the answer as to why. It could very well be in the little snacks you eat.

First of all, before I start spitting out the seemingly random and pointless number of calories within different foods I think it is important to first build an understanding of how many calories you should be eating per day.

According to Dietitians Association of Australia (DAA) the recommended daily intake for an average adult is 2078 Calories (Cal). This figure is based on an average adult diet. Depending on your age, height, weight, sex and how active you are, you may require more or less. Generally speaking for weight loss you'll want to consume less.

Some weight loss meal plans suggested that women consume around 1200-1400 Cal per day and men around 1800 per day, while still exercising regularly (3-6 times per week).

This means for women, a minimum of 300 Cal per meal (three meals per day: breakfast, lunch and dinner - no skipping meals!) and a total of 300 Cal in snacks each day.
For men, a minimum of 450 Cal per meal (three meals per day) and a total of 450 Cal in snacks each day.

With those figures in mind take a look at the chart below. It will highlight how easy it is to undo all your hard work and until now, how easy it was to unknowingly sabotage your own success!

A full size meal -      Women: 300 Calories      Men: 450 Calories

 

 

Snack Item                                Size                        Calories

Potato Crisps                             100g                            545

Chocolate Bar                             60g                             270

Sausage Roll                              130g                           373

Hawaiian Pizza                          Large                         1440

Choc Chip Museli Bar                 31g                             129

Jelly Beans                              18 beans                       162

Blueberry Muffin                        150g                             447

Magnum Classic                         89g                             256

Dark Chocolate                          40g                              210

Movie Popcorn                           36g                             186

Hot Chips                                 Medium                         405

Coke                                         600ml                           244

Red Wine                                  150ml                           119

Vodka Shot                                30ml                              69

Vodka Mixer                          2 x 275mls                      274

Please reload

The Rise Personal Training Park Ridge, QLD 4125

 

Brisbane Boot Camp Instructor
Fit For Life's Adventures