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.