Weight Loss techniques - Stay Hydrated
- by Joe Newbold
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- 03 Feb, 2018
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In my 20 years in the health industry, this is by far the easiest and simplest change people can make to improve their health, energy levels and lose weight effectively.....long term. When you're hydrated, you remain fuller for longer and eat less per day. You don't have to have a PHD in nutrition to understand this is the key to weight loss (less calories in, more out = deficit = weight loss)
To calculate how much you should be aiming for per day, follow this simple calculation: 0.033 x weight in KG = litres of water
But remember, this doesn't have to happen tomorrow. It's all about changing habits and that takes time. It just needs to be better than it was before and if you follow this simple method of success, you'll achieve your goal and more likely to stay there for the long term.
Happy drinking!!
There's no such thing. There are calories and your ability to create a deficit which will promote weight loss / fat loss.
If, for example, you maintained weight at 2000 calories and you ate 1500 calories of anything, you would lose weight. It could be 1500 calories of chocolate, cheese and wine. Yes, you would still lose weight because you have a calorie deficit and your body would utilise it's own stores to provide the energy your body needs for it's daily tasks.
Now, if we use 1500 calories of chocolate as our example, you would find that it would equal 1.5 x a 200g bar. That's not a lot of food for such a high calorie return. But yes, you would still lose weight if that's all you ate in a day. The questions we now ask are: Would that keep your energy levels going for a whole day without consuming anything else....not likely. Would it give your body all the nutrients, vitamins and minerals it needs for a healthy lifestyle.....certainly not.
So, which foods should we choose if weight loss is our goal?
Preferably foods which help to keep hunger under control and provide our body with all the nutrients it needs to maintain a healthy lifestyle..........Lower calorie / High nutrient foods. First suggestion with every meal would be to choose a protein source which helps to fill you up and keep hunger under control (preventing over-eating and maintaining portion-control). This can be anything from lean meats, fish, eggs, yoghurt, nuts, lentils, pulses, protein powders etc. Add to that some kind of vegetables, salads and fruits to give your body the nutrients it needs and will also assist with keeping hunger at bay. If you have a larger frame and are very active, you may find you need to increase the portion sizes or add some starchy carbohydrates to get the calories you need (rice, potato, pasta, bread).
So, are there good and bad foods for weight loss...NO, but are there foods which will make things easier on our ability to stay focused and keep hunger at bay....ABSOLUTELY.
If, for example, you maintained weight at 2000 calories and you ate 1500 calories of anything, you would lose weight. It could be 1500 calories of chocolate, cheese and wine. Yes, you would still lose weight because you have a calorie deficit and your body would utilise it's own stores to provide the energy your body needs for it's daily tasks.
Now, if we use 1500 calories of chocolate as our example, you would find that it would equal 1.5 x a 200g bar. That's not a lot of food for such a high calorie return. But yes, you would still lose weight if that's all you ate in a day. The questions we now ask are: Would that keep your energy levels going for a whole day without consuming anything else....not likely. Would it give your body all the nutrients, vitamins and minerals it needs for a healthy lifestyle.....certainly not.
So, which foods should we choose if weight loss is our goal?
Preferably foods which help to keep hunger under control and provide our body with all the nutrients it needs to maintain a healthy lifestyle..........Lower calorie / High nutrient foods. First suggestion with every meal would be to choose a protein source which helps to fill you up and keep hunger under control (preventing over-eating and maintaining portion-control). This can be anything from lean meats, fish, eggs, yoghurt, nuts, lentils, pulses, protein powders etc. Add to that some kind of vegetables, salads and fruits to give your body the nutrients it needs and will also assist with keeping hunger at bay. If you have a larger frame and are very active, you may find you need to increase the portion sizes or add some starchy carbohydrates to get the calories you need (rice, potato, pasta, bread).
So, are there good and bad foods for weight loss...NO, but are there foods which will make things easier on our ability to stay focused and keep hunger at bay....ABSOLUTELY.
Your motivator has to mean more to you than the challenges we face every day which try and derail our attempts. Only then will you make the right choices and push closer to your goal.
This x-ray shows the cross-sectional area of a thigh for two individuals in their 70's.
Muscle mass decreases if unused - "If you don't use it, you lose it". Muscle mass controls part of our natural metabolism and when you lose muscle, your metabolism drops but how people eat doesn't change. Therefore they change from calorie maintenance to calorie surplus and put on weight as a result. But they blame age for the increased weight, not that they lost muscle because they became less active.
Can it be changed...... DEFINITELY. Increase your daily exercise, especially strength/resistance training.
Keep moving people 💪 💪 💪
Muscle mass decreases if unused - "If you don't use it, you lose it". Muscle mass controls part of our natural metabolism and when you lose muscle, your metabolism drops but how people eat doesn't change. Therefore they change from calorie maintenance to calorie surplus and put on weight as a result. But they blame age for the increased weight, not that they lost muscle because they became less active.
Can it be changed...... DEFINITELY. Increase your daily exercise, especially strength/resistance training.
Keep moving people 💪 💪 💪
All food can be broken down into 3 different macro-nutrients – Carbohydrates, Proteins & Fats. Many people in Western society will consume approximately 60—70% of our food through carbohydrates (e.g. cereal/toast for breakfast, sandwiches for lunch, pasta/rice/potatoes for dinner).
What are the benefits of working with a Personal Trainer / Coach?
Getting ripped, six-pack, sexy abs, tight butt - all associated with the cover model / beach body look, but what does it really take to achieve that look??
The guys over at Precision Nutrition (Canada) produced this awesome infographic which very simply highlights not only what has to be done to achieve a certain goal but also what you would need to sacrifice in the process.
It really helps put into perspective the vision of the body you have in mind versus what you'll actually need to do to get there. Is your goal realistic based on what you are willing or not willing to change??
So, simply choose the goal you have in mind, then decide whether you are willing to live the lifestyle to achieve it. If so, crack on, if not, re-evaluate your goal and make the changes you think you are willing to bring into your lifestyle.
For the full infographic breakdown, go to:
https://www.precisionnutrition.com/cost-of-getting-lean-infographic
This will help effective fat loss, maintain consistent energy levels and balance blood sugar levels. Many people I have come into contact with over the years have a diet that consists of 60-70% carb based foods (cereal, bread, pasta etc).
