Nutrition Advise

Your weight loss checklist. (Part 1)

Nutrition and Weight loss

The weight loss path can be quite a daunting experience for the novice who has come to the conclusion that it’s now time to do something about either, increased weight gains, their lack of fitness, low strength levels or simply wants to feel better about themselves. For others, it’s just matter of wanting to look their best. In getting the desired results the common theme here is nutrition. Once you understand the basics you will have control and be able to manage your weight loss.

A major contributor with getting you results is clearly the way you approach food intake. It’s that simple. When it comes to nutrition you are never going to be in short supply of how many ways to diet down to your ideal weight, eat for performance and for efficient energy release. The business of fitness and weight loss is basically built on this assumption that if you use our service or product you will lose the bulge fast. Check out Facebook, Instagram or any fitness magazine.  Buy this, buy that and work you backside off or do my 12 week challenge, blah blah blah. It doesn’t have to be that daunting. You just need a bit of direction; planning and commitment towards your long term goals.

So here’s my take on the whole issue of weigh management.  I’m a full time personal trainer and it’s the information I provide my clients with, in addition to just telling them to work smarter and properly manage food intake.  It’s much more than that. Obviously with my clients it more specific however stating off will a sound plan is a great way to ensure you get results and stay motivated at the same time.

The setting of realistic goals – Too many times people with good intentions set the bar up too high. If you are looking at dropping the kilos there is no point in arbitrarily coming up with an unrealistic (bodyweight) number and wanting to drop the weight fast at any means!  Be patient with yourself and do it the right way. Generally the healthy way to droping the weight is .5 to 1 kg per week. Rushing in, starving and dropping the weigh too quickly is recipe for disaster. Get educated, have a plan and stick to it. The rewards are waiting.

Think and act healthy – That’s right you need to get you head around what you are doing and act accordingly. Set simple task like incorporating small (manageable) changes to you lifestyle. Over time these will be your new healthier habits. Act now and take control. Eg; eat a little better and start to move little more.

Get the nutrients while ensuring variety – It’s not that hard to get the entire required nutrient in if you have a plan. This does not mean that you have to do it from day one. Small additions like having a salad with your dinner or lunch is a good start. The same goes with steaming vegetables, add them in slowly. Don’t forget to chuck in a piece of fruit or two every day. Remember small changes over a long time will ensure consistency and create a habit. It all adds up to a sound nutritional plan without stressing too much and letting it overwhelm you.

Eat whole and unprocessed foods – In this day and age we are fortunate enough to have a variety of options and easy of selection when purchasing our groceries. Often it’s all too simple to reach out for that quick 5 minute meal that has already been pre-prepared and saves time. However this comes at price where the processed food options available are laced with chemical, additives and colouring for better appeal. A way to get the nutrients in and eat well is to start of in the fruit and vegetable isles of the supermarket or better yet, get to know your local fruit shop. You won’t find a food label on fresh produce and won’t come out of a can or box. It won’t be long before you are eating a diet that is high in variety, includes fresh produce, fibre and whole grains.

Consume smaller regular meals  This one in particular is difficult for most because they believe they should carry 7 meals around with them like a seasoned bodybuilder, however If you are a working dad like me we dont have time to consume and prepare so many meals daily. Just take a common sense approach and ensure that you are having breakfast, lunch, dinner and a snack for either the morning or afternoon cravings, this is where fruit and smaller meals are an advantage. For example one/two pieces of sushi are not a meal for an adult; however it’s a better option for a late afternoon snack.  Goes a long way in preventing you from getting home starved and out of control and ultimately make poor food choices.

Add protein to every meal – Protein is a well-known element within the food groups thatencourage satiety. it’s been shown that including protein in most meal sends the signals out in creating a filling effect. It doesn’t take long to work it out and you don’t need to consume too much of it. Make it a priority in main meals and add a little during snacks if possible.  No need for a container of “protein” supplement if you are regularly incorporating protein from your real food. It makes sense that if you are eating well and make good choices a supplement id not required.

The above items are simply a way to educate you on the simplicity of altering you food intake, encourage you to consume a greater variety in food and perhaps exercise a bit more.

Part 2 of article will cover a few more items that complement the above. Together they provide you with the basics on starting out and becoming a leaner and healthier version of yourself.

Claudefit Personal training is located in the Melbourne outer Northern Suburbs of Mill Park.

www.claudefit.com.au

 

Claudefit Nutrition Advise

Acccertnut

Weight loss story

Hello and thank you for visiting this page in relation to your fitness/weight management goals.

I thought it would be best to let my clients firstly tell you what I’m all about.

1) This testimonial has been two years in the making.  When I came about to meet Claude I was in desperate need for help.  I had gone up and down with my weight my whole life, losing a little bit on my own then basically giving up.  I didn’t realise how much a personal trainer would be such a positive influence in my life, I didn’t realise how much I needed help to become healthy and ultimately happy. I had an unhealthy lifestyle for so many years in so many ways and training with Claude made me realise how much better life could be.  I had wasted too many years being unhealthy.  I am 34 and if only I could of met Claude when I was 24, my life would have been much different, but I am grateful that I met him before it was too late.  These past 12 months have been particularly life changing.  The support and encouragement I have received from Claude has been the difference between my weight loss success and another failed attempt and feeling down and unhappy about myself. With Claude’s help I have become leaner, stronger and more confident in all aspects of my life.  I believe in myself and know I can achieve whatever challenges are put before me. Having Claude as a personal trainer has inspired me to join the fitness industry and become a personal trainer myself. I want to help people the way he has helped me.  I have no doubt he has set me on the right path in life and I don’t hesitate to recommend him as a trainer in whatever goal you want to achieve with the services he provides. Thanks Claude!!! Nikki Wallace 2013

2) Just wanted to say a great big thank you for setting me up to be fit for life. Your commitment to ensuring that I have learned how to exercise with good form means that I can continue my fitness regime in your absence actually understanding what I am doing.Over the more than 3 years that I have trained with you I have had a fantastic time, my body shape has changed substantially and I have developed both my strength and stamina. It will take a lot to find another trainer of your caliber.Mrs C.Hodges 

If the above is of interest please read the About page and see what background in fitness I have accumulated over the years.

3 ) My husband and I started with Claudefit last April as very unfit, overweight, stiff and unhappy people. Claude nurtured us, taught us how to box, lift bar bells, swing kettle bells – which we never knew existed, skip like young people and generally enjoy exercise. Due to our age (mid to late 40’s) he set our training regime to what he knew we could deal with and then progressed us on from there.Over the 8 months – we became more coordinated, more flexible, physically stronger, healthier, lost weight, toned up and actually enjoyed training – which we never thought we would. Claude’s patience and belief in us allowed my husband and I to have a healthy lifestyle again.  Thank you Claude  Wendy & Lindsay. Feb 2013

In Summary;

  • Yes I can help you manage your weight
  • Yes I can help you lose sizes 
  • Work your hips, tummy and thighs……….Absolutely.
  • Make you stronger

Looking forward to hearing from you.

Weight Management (Weight Loss)

So you have tried almost everything to get you weight down and finally fit into the jeans and for some of you a dress you have been holding onto from the day you bought it with the hope of fitting into then once you dieted down. So what went wrong?

Well maybe it’s not as simple as reducing calories, exercising more and bang! It’s all gone. Neither was that magical secret “weigh loss pill”, ”Thermo-agent-thingy”or “exclusive to you today supplement” that the current batch of celebrities are spruiking on the television recommend. Remember these fine folk are paid to act, get it? Act. Some of them don’t even eat and are borderline anorexic due to the stress on being on television and needing to be a skinny size 0. And they are giving you advice!

Let me first put forward another possible reason, maybe it the way you actually approach you weigh loss plan. By the way, do you have a plan? Are you simply doing your own thing and everything will be alright? Well what I have found is the people who do their own thing basically stay the same. Really they do. For example if you do the usual 5 classes a week and the extra pump session once in a while, do a PT session once a week and continuing to eat the same way (when the calorie expenditure vs the calorie consumption breaks even) I’m sorry, no changes in body composition will happen. You will most likely be fitter, stronger and better skilled. The body is a complicated vessel that basically survives and adjust accordingly to well……how you treat it. Feed it well and it will react well, feed it crap, abuse it and you know the rest.

Successful weight loss

You already know how to lose weight. At its simplest, you need to burn more calories than you eat, right? And exercising and eating healthy is the healthiest way to do that, right? But, successful weight loss doesn’t start with your body it starts with your mind. As we’ve all discovered, the mind is a powerful thing–it can take you to success or failure, depending on your attitude. What you think about yourself can make the difference between reaching your goals and quitting before you even get started. So how do you get your mind right to make exercise and healthy eating a part of your life? Below are some key ingredients you can rely on to reach your goals. In our case, weight loss (I prefer the term fat loss)

Commitment

You already know you have to commit to being healthy, but what does that actually involve? Being committed means you have to wake up every day and decide you’re going to make healthy choices. Being committed is a choice and something you have to reinforce each day. So how do you do that?

You plan and prepare.

The night before, plan your workout and meals for the next day and get all your gear (gym bag, clothes, etc.) ready to go. Decide what and when you’ll eat and get your meals ready. Make it as easy as possible to follow through with your nutritional plans. I’m not simply talking about the person who lives at home, has the time to plan 8 meals a day. I’m talking about a person with a real job and possibly kids on tow. Take the time out to plan your lunch to take with you and make sure you eat breakfast, preferably sitting down, at home and not on the run/ and for god’s sake not when you drive! For the more organised (and it will come over time) also include a late afternoon snack/pre workout meal. The rest is really ensuring you don’t get home starving where you don’t have control of food and gorge yourself silly. (when no ones watching)  You want to get home hungry enough to appreciate the last meal with no possibility of snaking thereafter. I know you can do it.

Motivate Yourself.

Remind yourself throughout the day of your workout/meal plans—set yourself a reminder or have a friend to call on you break and chat about your future game or workout and how well organised you both are, so it’s always in the front of your mind.  True motivation comes from within so get used to being self driven or simply practice on getting better. This will make a big difference when it’s cold, dark and you are too tired to bother.  Who wants to run or eat well when you cant be bothered? We are all in the same boat on this one.

Hold Yourself Accountable.

What will happen if you skip that workout, missed a regular meal or ate poorly? You need to have consequences so that missing out isn’t an option, maybe you can’t watch your favourite TV show until you exercise. Record it for later. On the other side, you can also reward yourself for working out just make sure you don’t reward yourself food.  A big mistake people do is reward themselves with a treat. I see it often with new people who do and amazing job with an exercise routine or event and then wreck it with eating poorly. oh its a reward so its ok right. NO its not! You must think of the bigger picture here. And no you will not make it up later either. As they say it all adds up.

Remember Your Goals.

As you’re getting ready for the day, remember what your goals are. Weight loss? More energy? Whatever it is, that workout is an important step in reaching it. Remind yourself of the big picture what you do today counts.  Remind yourself why you are doing it for. Yourself?  Your kids? or simply to lead a more comfortable/active life where you are an action taker and not just a spectator. These are just some of the small steps in ultimately reaching your weight loss goals. It’s not easy with all the information floating around the wed these days and with a million items on offer. DVD’s books,websites and the rest. Do what you can and make small incremental changes at a time and incorporate these into your lifestyle. Once you make a change and it become the norm then seek out another way you can improve. Too many changes in too short a time frame is asking for it.

Past experience shows me that people don’t react well with a long hit list on how they should improve their food intake/water. Be patient and take control of your habit and you will eventually reap the benefits. No one said it was easy, however the benefits certainly outweigh the costs.

Small changes add up. Make the right food choices.

Make them about you.

 

Reading Food Labels

Nutrition information panels provide information on the average amount of energy (in kilojoules or both in kilojoules and kilocalories), protein, fat, saturated fat, carbohydrate, sugars and sodium (a component of salt) in the food, as well as any other nutrients about which a nutrition claim is made. For example, if a food had a ‘good source of fibre’ claim then the amount of fibre in the food must be shown in the nutrition information panel.

The nutrition information panel must be presented in a standard format which shows the average amount per serve and per 100g (or 100mL if liquid) of the food.

There are a few foods that don’t require a nutrition information panel, for example: a herb or spice, mineral water, tea and coffee (because they have no significant nutritional value) foods sold unpackaged foods made and packaged at the point of sale, e.g. bread made and sold in a local bakery. However, if a nutrition claim is made about any of these foods (for example, ‘good source of calcium’, ‘low fat’) a nutrition information panel must be provided. Foods in small packages, i.e. packages with a surface area of less than 100 cm squared (about the size of a larger chewing gum packet) are not required to have a nutrition information panel.

Serving size

The serving size listed in the nutrition information panel is determined by the food business. This explains why it sometimes varies from one product to the next. The ‘per serve’ information is useful in estimating how much of a nutrient you are eating. For example, if you are watching how much fat you are eating, you can use the ‘per serve’ amount to help calculate your daily total fat intake from packaged foods.

Quantity per 100g

The ‘quantity per 100g’ (or 100ml if liquid) information is handy to compare similar products with each other. The figures in the ‘quantity per 100g’ column are the same as percentages. For example, if 20 grams of fat is listed in the ‘per 100g’ column this means that the product contains 20% fat.

Energy/kilojoules

The energy value is the total amount of kilojoules from protein, fat, carbohydrate, dietary fibre and alcohol that is released when food is used by the body.

Protein

Protein is essential for good health and is particularly important for growth and development in children. Generally, people in developed countries eat enough protein to meet their requirements. Meat, poultry, fish, eggs, milk and cheese are animal sources of protein. Vegetable sources of protein include lentils, dried peas and beans, nuts and cereals.

Fat

Fat is listed in the nutrition information panel as total fat (which is the total of the saturated fats, trans fat, polyunsaturated fats and monounsaturated fats in the food). A separate entry must also be provided for the amount of saturated fat in the food.

If a nutrition claim is made about cholesterol, saturated fats, trans fatty acids, polyunsaturated fats, monounsaturated fats or omega -3, omega-6 or omega-9 fatty acids, then the nutrition information panel must also include the amount of trans fat, polyunsaturated fats and monounsaturated fats and also omega fatty acids if claimed.

Carbohydrates

Carbohydrates can be found in bread, cereals, rice, pasta, milk, vegetables and fruit. Carbohydrate in the nutrition information panel includes starches and sugars. Starches are found in high amounts in foods such as white, wholemeal and wholegrain varieties of cereal, breads, rice and pasta, together with root vegetables and legumes.

Sugars

Sugars are a type of carbohydrate and are included as part of the carbohydrates in the nutrition information panel as well as being listed separately. The amount of sugars in the nutrition information panel will include naturally occurring sugars, such as those found in fruit, as well as added sugar. Note that products with ‘no added sugar’ nutrition claims may contain high levels of natural sugars.

Dietary fibre

The nutrition information panel does not need to include fibre unless a nutrition claim is made on the label about fibre, sugar or carbohydrate, for example ‘high in fibre’, ‘low in sugar’.

Sodium/salt

Sodium is the component of salt that affects health and high levels have been linked with high blood pressure and stroke, which is why it is included in the nutrition information panel

Nutritional Advice

Nutritional advise

As a personal trainer my main focus has always been catered towards the strength,fitness and nutritional needs of my clients. It it with this understanding that we as fitness professional are only ethically bound by our industry to only provide nutritional advise at best. My specific goal with nutrition is “strictly” for weight management/loss.

My Accredited Certificate in Nutrition (see below)  is also recognized by Fitness Australia and is part of my professional insurance so any advise/recommendations I provide meets industry standards. This in addition to the various books and resources I constantly seek to further my understanding on this ever evolving and broad topic.

Part of my successful role as trainer in relation to nutrition for weight management is to:

  1. Provide basic dietary advice – for example advice based on healthy eating principles
  2. Assess a diet – for example for its variety, quality of foods, the timing and portions
  3. Provide basic meal plans – for example swapping unhealthy options for health options and working with a client to create a healthy eating plan.
  4. Allow you to reach your weight management goals.

Don’t be led by incorrect and unrealistic false advertising promising miracles.

Should you only require a more specific level of service different from the scope of weigh management you should consult a Qualified Nutritionist/Dietician for a more detailed plan relating to your “personal” needs.

Nutrition: May be best described as the provision of all necessary compounds to the body to maintain life, body function and health. Hence nutrition involves the science of what is in our foods and beverages and how they affect our functioning.

Diet: Refers to the sum of all food ( and beverages) consumed by a person . and includes dietary habits. A fundamental diet should be high in variety, wholesomeness ( food made from whole ingredients or ingredients in their original form; for example wholegrain bread) and unprocessed foods ( such as fresh produce). Diets are highly individual , dynamic and adaptive according to the individual and their lifestyle – Cadence health.

Write it down for progress.

It surprises me when I sometimes tell people who ask about my “training” that I write down every workout I do. It’s almost surprising to then that I bother with recording the workout that I have already done. “It’s In the past” I hear. They sometimes follow with a similar question to shouldn’t you think more about the next workout instead?  Or make a comment similar to they don’t bother as “I know what I’m doing”. Well I do think about the next workout, however the next workout is always based on what I’ve done before and at my age I don’t think that a can recall what I ate for breakfast a week ago let alone what workout and movements I trained or in the previous two weeks! so it seem fair to write it down for the reasons ill cover.

It hasn’t always been the case. In the past (when I was younger) I pretty much trained on a regular basis and my workouts were broken down from body part to body part playing around ( getting buffed bro! )  doing a 3 split or 2 split program. Never wrote it down. What for? For example Chest – Monday, Back Tuesday, Rest Wednesday, Shoulders – Thursday, and legs Friday….might even do chest again on Saturday and see my mates. Now that I’m slightly more organised, OLD, in the Fitness industry, writing programs, record client’s measurements and have now have access to more data, writing it down certainly has its benefits.

Here are my two reasons. It’s the basis of reaching your/my goal and because I simply can’t remember!

The benefits of writing it down for progress are many. So I have kept it brief and relative to health and well being with what I consider the important points in you actually achieving not only you fitness goal but perhaps other endeavours you are working towards.

Writing it down keeps you accountable and shows your habits ,it’s a true reflection on what you have done and haven’t done , so if you skip that run, walk , gym session that you originally planned , you will know by reading it whether you actually bothered or not. It also allows you to reflect back over a given time frame and see what sort of habits you have. (An honest and objective way) Do you find that training on Mondays is always achieved, do your Friday afternoons suck or was that long run on Sunday morning you once wished for now a regular habit. By writing it down it eliminates the guesswork and allows you to plan moving forward.

It helps you see what works and what doesn’t work, if you have taken the time to write it down and have found that certain exercises sets/reps or movements leave you a little sore or running after a particular workout you are left too exhausted and its creating a negative return on your time exercising, then you will most likely look back and discover what is causing this effect. Because you wrote it down. This way you will be able to make the necessary changes and remedy situation.

It shows you are serious about your fitness and health. The mere fact that you are documenting your fitness regime basically sets you apart from most individual. (sadly people just turn up and do the same thing week after week) It’s another way in keeping you accountable and being serious. Over time when you have gone through this process once or twice and achieved your goal, let’s say calories required for energy  here. You will most likely just be mindful on how much food intake you need based simply on your acquired knowledge from documenting it before – a common theme among typical seasoned fitness professionals who diligently take into account how many calories are burned during workouts and reconcile this against the calories required for optimum results.

For just weight loss needs keeping a food diary helps (a popular method used by trainers)  An excellent choice to make when initially figuring out what your current habit is towards nutrition in reaching weigh loss goals. For some this is quite cumbersome, but to the few who manage their food intake diligently changes can easily be made according to particular needs. Take a sport that is dependent on bodyweight categories. (for example boxing) from a nutritional point of view this is critical in achieving weight loss results. It helps you keep track of your food intake in both maintaining current bodyweight and possibly dropping those last few pounds/kg’s in making weight. If you are one of the fitness buffs out there that is a little bit more pedantic with food recording who chooses to breaks it down even further in recording carbohydrates, protein, fats in grams in finding out further information. its the way to go. This is quite an in debt form of record keeping if you are new to it I would recommend a suitably qualified person when needing to take it this far.

And lastly it helps you track your progress and stay motivated. That’s right motivated! If you are recording it than you will likely see the results and how you got them. This is the best form of motivation to get. Once you see results the maintenance justifies itself and you simply keep going and continue to improve.

So the message is clear, take the time to write it down and eliminate the guess work. Be honest and diligent and you will get the results you are after. Stick to the process and reap the rewards.

A fitter, stronger and leaner body.

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