Tag Archives: common sense
1 – Most don’t know what they need to do and as such need it clearly signposted
2 – It helps people feel less pressure, basically they can blame the structure for failure rather than themselves
3 – Things such as accountability and more responsibility become easier to administer
4 – Recorded data makes for a great confidence booster to show them how far they’ve come
5 – It teaches them how to achieve success on their own
Now there are those rare people who don’t need a framework to make their own success, if you’re one of them then we’ll see each other at the top. If that’s not you it’s not a problem, just ask for help and it will be yours.
Short & simple today.
A short post for you lovely people today.
5 Reasons You’re not Losing Weight.
1 – You’re eating too much.
2 – You’re eating too much.
3 – You’re eating too much.
4 – You’re eating too much.
5 – You have a genuine medical reason and need to see a specialist.
You will notice points 1-4 share some things in common and point 5 is the exception.
We shall look at point 5 first.
Get bloods done. See a specialist and a get a proper diagnosis. If you really have a medial reason they will find it. If they find nothing then refer to points 1,2,3 or 4. (Y).
People will claim a slow metabolism, poor genetics, lack of time, not access to nutrient dense foods and so on. The truth is that most people who don’t lose weight (fat or otherwise) are eating more than their TDEE – total daily energy expenditure.
There is no magic pill or formula to weight loss, but there are ways to achieve it in an optimal way.
1 – Tracking your foods (optimal, but not necessary for all)
2 – Expending more energy on a daily basis
3 – Increasing lean muscle mass
You will notice there has bene nothing about eating less or restricting foods. You’d be better off increasing your activity and lean body mass (muscle) while keeping the foods the same, unless you’re diet is one filled with high amounts of processed food. While it is true you can still lose weight (hopefully fat) eating them, it’s a sure fire way to health problems, use some common sense with your food choices.
It’s all about making a lifestyle change, not a quick fix.
Look at your goal objectively and be honest with yourself. If you’re not achieving something there is often only one constant problem in all the things you try… you.
Time to take a step in the right direction and make a lifestyle change.
The simple key to weight loss is by creating a caloric deficit, this can be done through a reduction in the number of calories you’re eating or the amount of energy you’re expending.
Yesterday I gave my opinion and an example of meal timings and how you could make a small change each day to improve the quality of the foods you eat. Today I want to talk about the combination of foods, or more appropriately the combination of Macro Nutrients.
While I would say for the majority of people going in to depths on how to use macros is largely wasted, having a basic knowledge of how them is essential.
For those who are unsure of what they are this simple breakdown will help:
Protein – 4 calories per gram – The building blocks of the body.
Fat – 9 calories per gram – The bodies main energy source for the majority of it’s activities (or at least it’s meant to be).
*Carbohydrates – 4 calories per gram – The bodies secondary energy source. Carbs are like rocket fuel for the body because of how easily they can be broken down, these become very important for highly active people.
*Remember it’s easy to overeat carbs so keep an eye on those crafty little devils.
Now those descriptions are very very basic, but that is what you need to know because it will help you understand why certain food pairing work very well and others don’t. While some meals will contain all three macronutrients you will do well to have the bulk of the calories leaning towards which ever pairing suits your personal goal.
Here are the pairing I use for myself and all of my clients:
Protein + Carbohydrates (Simple) = Muscle Building
Protein + Fat = Weight Maintenance
Protein + Carbohydrates (Complex/veg) = Fat Loss
Carbohydrates + Fat = Problems… namely potential fat gain because the body will use the carbs for energy and potentially store the fat for a rainy day if it’s not needed.
If you take this simple piece of advice you will find that you can easily achieve your goal. You can by all means workout your specific macro requirements, but I have found keeping things as simple as possible is always best.
Here is what a typical day of meals pairings might look like:
Breakfast: Eggs & Salmon (Protein + Fat)
*Snack: Small Handful of Nuts (Protein + Fat)
Lunch: Chicken, Salad and Paprika Spice (Protein + Carbs-Complex)
*Snack: Tuna & Ryvita (Protein + Carbs-Complex)
Dinner: Steak, Veg, Potato’s (Protein + Carbs-Complex/Simple)
*Snack: 1 Pint of Milk (Protein + Carbs-Simple)
*Snacks are optional, but remember they are only snacks to take the edge off your hunger. If you are eating adequately for your respective goal you may or may not need them. Just don’t gorge.
The example meals above give you the bias combo to which the meal sits on. It is worth keeping in mind that most meals will contain elements of all three macronutrients, however, it’s always good to make them bias towards one combo if you have a specific goal.
Use the numbers combos above to decide what you need.