Proper nutrition

26 Feb

Hey guys!!

So I have had to learn this the hard way….that losing/maintaining good weight is 80% nutrition and 20% exercise.  When that finally hit home, everything made sense to me.

I had been on weight watchers twice before and even hired a personal trainer to get me into shape before my wedding.  I was losing a bit of weight, but my body was not responding to the amount of effort and time I was putting in.  Not once did I think that an hour a day, 6 times a week of working out made no difference if I was eating junk food two hours after!

So after having my baby and joining weight watchers again, I was determined to make this time stick.  Then someone told me about the 80% nutrition 20% exercise rule. Because I had only started working out almost a year after joining weight watchers and had seen weight come off steadily, I knew this had to be true!! HALLELUJAH (*angels singing*) hahahahaha.

Of course exercise is super-important for your well-being, but  today I will be chatting about getting your nutrition right first.

I can say without a doubt (and no plugging here!) that Weight Watchers is one of the best weight-loss programs out there. Everything is based on a point system, and it is sooo easy, anyone can do it!  I would highly recommend it to anyone!  If you guys need more info, please visit  Ask for the class closest to you, call the leader and get some more info.  Alternatively, you can ask me anything about the program and I will gladly answer.

The biggest key to my weight loss has been tracking my food. You see, when you don’t track, you lose count of the extra 100 calories here, 50 calories there, and before you know it you exceed your daily limit.

I have now left weight watchers after reaching my goal weight, but I am such a believer in tracking that I joined a website called  Tracking can make the biggest difference in your results.  MFP is free and has apps for Iphone, Andriod and some Blackberry phones.

Before joining MFP, the first thing to do is to calculate how many calories you would need to consume a day to maintain or lose weight.  I found a great website called  On this site you need to fill in your age, choose your gender, fill in your weight and height and weekly exercise level. Then click on Calculate and it will tell you exactly how many calories you need to : 1. Maintain your weight  2. Fat loss  3.  Extreme fat loss

You will notice that if you want to lose weight (fat), it would have subtracted 500 calories.  So basically whatever the calorie amount is for maintenance, subtract 500 calories and that will be your daily calorie intake.   Generally a daily calorie deficit of 500 calories should result in .4kg per week fat loss, give or take.  This is the best way to lose weight…slow and steady.

Ok, so you’ve worked out your daily calorie intake to lose weight.  Next step is to go to and register!

When you make your account and log in, you will be greeted by the home screen. The most important link are under GOALS.

GOALS will take you to set up your custom goals for your nutrition plan (calories, protein, carbs, fats).

Once in GOALS, you have the choice to CHANGE GOALS, and then SET CUSTOM GOALS.  MFP will try to set goals for you, but the best goals to set are 50% Protein, 30% Carbs and 20% Fat. This is the best-set up for optimum weight-loss.

You’re almost there!! After you save your work and click CHANGE GOALS, you can click the FOOD tab at the very top of the MFP navigation bar. This will take you to your newly set up diary for the day. This is where you will log your daily food.

The picture is a screenshot of my food for today. Everytime I add a food, it will subtract from my totals, showing me how much I have left for the day.

Remember to eat clean, like lean meats, whole grains, etc.  Obviously the more junk you eat, the higher calories it will be.  Because it is a high protein, low carb diet, proteins would come from chicken and fish. And remember to drink lots of water!!


Tip for the day : Tracking your food is the best way to stay on track!!!!


2 Responses to “Proper nutrition”

  1. Nathaniel Pillay February 26, 2013 at 1:21 pm #

    Your journey is such an inspiration to me. Its early days for me on the same journey…and being able to read success stories like yours Natalie….keeps me going! Continue being a blessing to all of us.

  2. nataliegermishuys February 26, 2013 at 7:41 pm #

    Thank you my friend!!! And you are too! Keep going…supporting you all the way!!!!!!!!!

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