Is fat/weight loss really that easy?
If losing body fat was as easy as it sounds then why is everyone not lean?
We as coaches go on about calories in and out through food, exercise and deficit yet many forget that it’s not as simple as that.
It’s like saying to a depressed person, “just pull yourself together”
The brain and food type has a lot to do with it when it comes to losing fat/weight and a huge amount of willpower.
Satiety · Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating and certain hormones come on to play.
Without going in to the deep science of it. Certain foods allow us to feel full and the loss of appetite decreases allowing us to stop eating however, many foods especially in developed countries tend not to have this effect on our hormones.
This will dampen the feeling of fullness therefore not feeling satisfied leading you to eat more food which in most cases leads to excess calories leading to fat/weight gain.
To start to overcome this you need to understand what foods are satiating I.e makes you feel fuller longer which will help you on your journey to fat / weight loss. and what foods are not leading you to eat more because you are not feeling satisfied.
Let’s look at the low satiating foods that will make you want to eat more consuming more calories.
White bread
Calorie dense bakery products such as:
Cakes
Croissants
Doughnuts
Processed foods……
Crisps
Chips
Junk foods
In other words shit man made crap
High satiating foods that tend to leave you fuller longer meaning satisfaction.
Whole grains
Fruit
Meat
Fish
Beans
Vegetables
Fruit
Plain potatoes I.e no dressing
All simple whole foods
In other words real food with minimal processing.
Protein is more satiating than the other macronutrients which helps with fat loss and repair.
A diet with protein and fibre and every meal tends to be a favourite when it comes to fat loss and fullness yet many people do not want this because it’s not appealing and doesn’t give the brain the reward feeling.
In today’s society advertisements in regards to fast food is everywhere and we have adapted to this shit.
Food manufacturers have cleverly manipulated a lot of this food to give you that can’t stop eating it feeling which to me comes down to money. They really do not give a shit about your health.
When was the last time you seen fresh healthy produce being advertised?????
If you want to get back on track and eat for fullness and lose body fat at the same time without feeling deprived then start changing the way you fuel.
Foods such as :
Beans, lentils, fresh fruit, vegetables, potatoes, sweet potatoes, fresh meat, seafoods, oatmeal, avocados, yoghurt and eggs is a good start and are real
You can use fresh herbs and spices to add more flavour
Chew your food slowly and be mindful of how you fee when you eat. Stop eating when you are full
Drink plenty of water throughout the day
Get around 7-8 hours sleep a night as lack of sleep stimulates you to want to eat more
Reduce stress
and most importantly move as we are designed to do.
Small changes each week will allow you to form habits.
Habits allow you to change. Positive change makes our lives happier.
On my recent holiday I lost 3 pounds in 5 days.
I ate meats, vegetables, avocados, potatoes and drank wine and water. I also had puddings which I love.
I did not eat pasta but then again I never do.
As you can see my diet was high protein and fats with vegetables and potatoes making the bulk of my carbohydrates.
I felt full after each meal and did not need to snack.
I also went from being very active in the UK to laying on a bed in the sun for 5 days.
Eating real foods has its benefits and allows you not only to feel great but it will kick start your weight/fat loss goals.
Remember the key to achieving any goal learn, understand, implement and form new habits.
15 Ways to Sneak Fruits and Vegetables into Your Meals and Snacks
Everyone knows the power of produce. Food fads have come and gone, but fruits and vegetables have held steady at the top of recommended food lists. They are colourful, tasty, versatile, and full of vitamins, minerals and fibre; yet they’re easily overlooked at the grocery store. Here are just a few ways fruits and vegetables can liven up even the most boring dish.
Fruit smoothies or juicing
Baked potato with vegetable toppings such as beans, salsa, and broccoli
Pre cut vegetables dipped in salad dressing or hummus
Apple, banana, or celery with peanut butter or other nut butter
Soups with vegetables and/or legumes
One-pot entrees with vegetables included such as casseroles, stir fries, pasta, and
stews
A lettuce- or spinach-based side salad
A lettuce- or spinach-based main salad with added chicken, tuna, salmon, bacon,
steak, or beans
A lettuce-free salad side dish (salad toppings only, mixed with salad dressing)
Fresh vegetable such as broccoli or cauliflower, steamed in the microwave, flavoured with cheese, butter, salt, and/or other seasonings
Add vegetables such as lettuce, tomatoes, avocado, and corn to a burrito, taco, or taco salad
Add vegetables to entrees such as sandwiches, wraps, pizza, and omelettes
Add salsa to anything
Add frozen spinach to scrambled eggs, omelettes, or quiches
Add vegetables into a pasta, rice, or quinoa salad
FITTING IN FITNESS: CREATIVE WAYS
TO SQUEEZE PHYSICAL ACTIVITY INTO YOUR DAY
It’s often challenging to find time to exercise. Many believe that exercise has to look a certain way or be a certain length in order for it to “count.” The truth is that any time you move your body it counts as physical activity.
If you’re feeling too busy to work out, consider incorporating these quick little bursts of physical activity into your day:
Park in the farthest spot in the parking lot and walk.
Take the stairs instead of the elevator/escalator.
Take a 10-minute walk on your lunch break or during a rest period.
Walk or bike to work, or drive halfway to work and walk or bike the rest of the way.
Walk or bike to the store for light groceries.
Take a stretch break every 2 hours to get your blood circulating.
Walk around the perimeter of the field while your child is at a sports practice.
Walk over to a coworker’s office instead of calling, texting, or emailing to ask a
question.
Initiate walking meetings at work when meeting with two or three people.
Walk to the mailbox instead of picking it up in the car on your way in or out of the
driveway.
Walk around the block with your family after dinner.
When watching a television program do strength-building activities during the
commercial break (such as push-ups or sit-ups).
Clean the house or garden.
Turn on some music and dance in your living room.