Nutrition Shannon Harrell

While resistance training and cardio provide significant health benefits—especially as we age exercise alone is not enough to reach body fat goals. It is impossible to out-train a poor diet.

To lose weight, maintaining a calorie deficit is essential. For perspective, a single donut contains 250–400 calories, and a flavored latte can exceed 600 calories. It would take approximately five hours of moderate walking to burn off that one mid-morning snack.

We should focus on whole, single-ingredient foods. Weight management is less about the volume of food and more about calorie density. For example, 800–1,000 calories of lean meats, eggs, fruits, and vegetables provides multiple full meals, rather than just one snack and a drink.

Establishing our daily calorie expenditure, from that setting a daily goal in a 500 calorie deficit, while prioritizing protein at 1g/pound of lean body mass will take us a long way in achieving our ultimate body composition goals.

Best regards,

Shannon Harrell