Here is a picture of the supposed to be new and improved food pyramid. If you know anything about nutrition you know that this has changed quite a bit from what it use to look like in the 80’s and 90’s. For years we was told carbohydrates should make up 45-65% of are total calorie intake, which in my opinion is not wrong or bad advice at all. However if you are going to eat that much carbs daily, you want to be actually utilizing all that added energy through your daily life activities, so your body doesn’t store the extra calories as fat. But in America we have created so many things and ways to be less active and our portion sizes has gotten so much bigger. Everything is about convenience, and this in the long term means we don’t have to do as much to get the things we want. You can now order your groceries from apps and get them delivered to your doorstep. We are spending more and more time on devices than we are doing any type of physical activity. In all honesty the more sedentary we become ( not doing much physical activity ) the less we should eat. Why? Because if you are not burning enough calories throughout the day and you are consuming a lot of calories whether through food or beverages, then in the long run you will continue to put on weight week after week, month after month. Because the insufficient energy balance. So what’s the point of this post? The average American puts on 10-15 pounds per year and it all has to do with the things I spoke about above. So I want to try and give you some tips on how to make sure you are not apart of that statistic. 1st things first is your food pyramid set up should be more closer to the one in this picture with a few changes. Healthy fats should be a staple to your daily calorie intake. I will do a post on why healthy fats are important later in the week. But you want to be getting 50%-75% of your daily calories from healthy fats, 20%-30% of them from lean proteins and 20%-30% from carbohydrates, which all make up Your macro-nutrients. You should be drinking plenty water. Eating a decent variety of fruits and vegetables for your micro-nutrients. And minimize process foods, fast foods, fried foods, and sugar. I said minimize not avoid lol for you people who will be thinking that’s not fun. At the end of the day you want to make sure you are eating as much Whole Foods as possible staying hydrated and actually doing some type of daily physical activity. That doesn’t mean you have to go to a gym everyday. You can go on walks during your lunch break, go on hikes, bike rides with friends or family members or whatever other activity you enjoy.
In A Fitness World Nutrition Tip & Lifestyle Tip
Once you’ve begun a fat loss transformation here are 3 things you can do to maximize results, hold on to as much lean mass as possible and maintain performance.
We all have a calorie ceiling which dictates whether you gain, maintain or lose weight. The goal with a fat loss diet is to stay within a controlled deficit, however you want to keep your calories as high as humanly possible within this area WHILST losing fat. Why? Simply because it will keep you more energized, fuller and also make the diet process less strenuous on you.
Do not reduce calories unless you NEED to, meaning you haven’t dropped weight. If you’re progressing, don’t taper your calories down any further until you need to!
In the same way you shouldn’t eat any less than required to drop fat, you shouldn’t do anymore cardio than is needed to begin with. For instance, if you can drop 1-2lbs per week on 25 minutes of cardio daily stick at this until you plateau.
The reality is, doing too much up front can lead to excessive muscle loss and reduced energy levels. It will also make things much harder when you do eventually plateau and then need to drop calories even further!
Often the temptation is to always drop calories more every week, the psychology is that you will progress quicker this way. The issue is that by doing this you will run out of room to go at some point during the process, and you will also feel like s***!! Some times, when your metabolism is stalling the smart thing to do is refeed your body with a higher calorie day to raise leptin levels and metabolic output. NO, you don’t do this every time you feel hungry – I mean when you’ve been making real progress for a length of time, are definitely losing body fat and have hit a wall. Often you will find within 3-5 days your weight will drop lower than before!
There is not one specific answer to losing fat in relation to diet, however the things I’ve said above are certainly things I’ve seen work across MANY different clients.
Learn how to jump-start your fitness journey by trying my 21 day lifestyle challenge and let’s get you headed in the right direction. And start you a foundation to build on.