Smarter not Harder, Nutrition

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Nutrition

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Since this is my opening post regarding health and nutrition, I want to make it clear that we should not make trying to lose weight, getting a fitter more toned body harder than it really is. Too many people have been pulled in so many different directions regarding this issue and nutrition, that it is very hard to know what works and what doesn’t. Let me start by saying this…what ever you have been doing to try and lose weight, I want you to put it aside for right now.

Diet this and diet that. Diet is a terrible word to use when you are trying to lose weight and get fit. From now on, the word Diet is now BANNED! The word diet refers to a restriction of most things that you like. In my experience as a Personal Trainer and having worked with many clients needing to lose weight, the words NUTRITIONAL INTAKE or Nutrition, is more accurate and going to be used, instead of Diet.

I say this, because I have found that it is human nature for most people to refrain from eating detrimental habit type foods and snacks for a while and then become fed up with all the good things in life taken away. They’ll do it for a while, then fall off the wagon and give in, thus the yoyo effect.

Everything in MODERATION

Here at fitnesshealthandmind, you will be aloud to keep those “possibly naughty” things in your life. But here’s the condition…EVERYTHING IN MODERATION! There I said it. Some people believe and many books out there tout, that self discipline in rejecting the naughty things is the only way that you will succeed in losing weight. Some people are even militant about their nutrition.

That isn’t true! Eating too much, eating too much of the wrong things and at the wrong time of the day will yes…be detrimental to attaining our goal of losing 2-3 pounds a week on a consistent basis. Having a small bit of the naughty things at the most active times of the day is much better. If we can adjust eating the naughty things, in small amounts at the early part of the day when you are most active, we’ll be able to manage long term weight loss, good nutrition habits and not walk around cranky all the time.

The simple matter of faPicture image of complex carbohydratesct of the whole “lose weight” thing is this. If you put in more calories than you burn over a consistent amount of time, you will gain weight. For the ladies, you need on average 2000 kcals (calories) of nutrition per day in order to maintain your weight.

This is an average and yours might be 1850 kcals to maintain your weight. Not everyone is the same. For the guys, you need on average 2,500 kcals of nutrition per day to maintain your weight. When I say maintain, I mean you don’t gain weight and you don’t lose weight. So if we burn (physical activity) more kcals than we eat, gradually you will lose weight. How much and how fast all depends on the level of physical activity and the amount of nutritional intake you are eating on a daily basis.

 

Nutrition CALORIES IN vs Nutrition CALORIES OUT!

That is what losing weight is all about folks. The militant people out there will disagree with me. They think that the diets and vast food restrictions (the huge list of DON’Ts) is something that an average person needing to lose weight can actually achieve.

Some may have the resources (funds), and have that militant cleaner than clean attitude that those guys support. If you are one of these people, maybe the nutrition stuff here on this site is not for you. You may find it more comfortable to use the fitness and mind parts of this site.

Well I’ll tell ya this. If you want to walk around for the rest of your life deprived of everything joyful, then maybe this site isn’t for you. The key here is this. If you can’t understand what foods are good and which ones should be avoided, then you will suffer being overweight.Picture image of a young lady with a back of healthy groceries

You have to be educated about food and know what a proper portion is. What things to not eat at the wrong times of the day. You’re going to have to get ACTIVE on a daily basis and understand and respect food.

You have to be able to live the rest of your life with an acceptable, livable plan once you reach your optimum weight. Because you lost the weight by respecting and understanding nutrition and the proper way to do it, you will be better equipped to maintain your it over your lifetime.

For the minority of my readers that actually need to gain weight. With regard to your nutrition, eat more than you burn and you will gain weight slowly. Having said that, we want to gain lean muscle mass not fat around the gut! Gaining weight is a whole different story and the subject of another post in itself.

Now I have a lot of clients who come into the gym 3 to 4 times per week, burn off a major amount of calories doing a variety of advanced Hiit training with both resistance weights and cardio Hiit training. Hiit (high intensity interval training) , but find it very hard to lose weight even though they are burning more than they’re eating.

Yet when I see them, usually on a weekly basis, they have lost INCHES from their frame and no weight. They have put on lean muscle weight in place of the fat. That’s why they’re always buying new clothes or adjusting their belt!

Every ones Body is different. We all have different body types and burn fat and gain lean muscle tissue slower or faster than the person standing next to you. Lean muscle tissue weighs much more than fat. So you can in theory lose the fat in inches and still maintain your weight. We have a golden rule at fitnesshealthandmind.

We DO NOT OBSESS ABOUT OUR WEIGHT. WE OBSESS ABOUT HOW WE LOOK and HOW WE FEEL, Nutrition Smart!

 

A lot of my clients have lost a lot of combined weight and most of them are right now within 10 pounds of achieving their desired shape. Notice I said, their desired shape, NOT their desired weight.

Their weight is irrelevant, as long as what they see in the mirror is what their goal is. I don’t put any client on a scale that is within striking distance of their ultimate shape. What is the point? A vast majority of my clients get comments like…wow, have you lost weight?… by friends family and colleagues. Little do they know that she weighs 1 kilo (2.2lbs) heavier, but looks 2 inches smaller. That’s a good thing!

Why?

The best FAT BURNER IN THE WORLD IS..LEAN MUSCLE TISSUE.

Picture image of a muscled manThis is a fact. A man that is my age, 50, that is sedentary and over weight burns approximately 40-45 kcals per hour. Where as I am 50, very active, have 10% body fat and burn 80-85 kcals per hour, even when I sleep. So I can in theory eat twice as much as him and still maintain my weight. I say this not to boast but to put into perspective why I am told that I must have a fast metabolism. Yes I do…they are right..Because I have EARNED my metabolism.

HERE IS THE BOTTOM LINE. EATING A HEALTHIER NUTRITIONAL PROGRAM COMBINED WITH THE HIGHER INTENSITY TRAINING PROGRAMS DESIGNED ON THIS SITE WILL ALLOW YOUR BODY TO BURN CALORIES MORE EFFICIENTLY AND WANT TO BE LEANER.

CALORIE DEFICITS OF EATING LESS OF THE WRONG THINGS IS TEMPORARY AND UNSUSTAINABLE. INCREASING YOUR METABOLISM BY EATING 5 TO 6 TIMES PER DAY WITH HEALTHY VARIATION IS THE KEY. DO THIS AND SUCCESS IN THE MEDIUM TO LONG RUN IS YOURS!

In future posts, we are going to explore why the most abundant liquid, at least in the western world, is vital to your success or your failure. Why most people grossly underestimate the amount of calories (nutrition) that they consume on a daily basis, Why portion control is vital and how to make minor adjustments to how much you eat and when you eat it is so important.

Learn how to read labels on foods and why putting in a little research up front for 2 or 3 weeks is going to be one of the winning keys to help you slowly and gradually attain your optimal shape.

We first must tackle the computer driving the machine. The mind. We are going to be brutally honest about where we have been, why we haven’t been successful and the things that we are going to do together to achieve everything we want in our lives. If you enjoyed this post I encourage you to leave a comment, share any ideas and any successes that you have had.

Talk soon and please leave a comment. This is an interactive site.

 

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Smarter not Harder, NutritionCraig

 

Learn it, Love it, Live it!

So when it comes to nutrition, do it smarter not harder!

 

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Smarter not Harder, Nutrition

  1. Sharon Chesworth says:

    Wow, brilliant. All along I have been exercising and eating badly. This is a great post to highlight that we all need to eat in moderation, the right foods and exercise regularly. It will happen.

  2. Deborah Heron says:

    Im really liking this post – quite often I will get involved in ‘debates’ with people who insist I weigh less than I actually do because I look ‘thinner’ than they think I should at my weight (which is always amusing given I weigh myself nearly every day so im pretty sure how much I weigh). Im always saying its because of all the exercise I do but people are generally sceptical.

  3. Pingback: Eat Healthy, Stay Healthy | The Origins center of Health

  4. Hulai Connor says:

    Wow, an amazing post. It’s tough to try not to over complicate the whole eating thing. I say, keep it simple and eat the 5 smaller meals everyday.

  5. Sharon Chesworth says:

    I’ve revisited this bit because sometimes I just need to be reminded that I need to eat little and often.

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