By
Pete Luffman
When it come to weight loss the saying "if you always do what
you've always done, you'll get what you've always got" couldn't be
truer! If you think that you eat healthy right now why has your weight
not changed in the last 6 months? You need to make changes!
Most people will see a difference in body composition with a simple change to eating more protein (meat, eggs, dairy), more good fats (fish, nuts, oils) and eating carbs around workouts. A carb based
meal before exercise gives you the energy to push hard in the workout, lift more weight and also they will be burnt up during the session. Your meal post workout should include carbs because our muscles are very sensitive at this time and will soak up the nutrients ready for tomorrow's workout and so less likely to store them in the adipose tissue (fat stores).
Calories in versus calories out is still relevant, you can't go eating to your heart's content and expect to lose weight, you still need to be in a calorie deficit or eat at maintenance and exercise every day to get you into a deficit. Personally I am not a fan of counting calories and would rather do some form of exercise every day, whether its weight training, swinging my kettlebell or riding my mountain bike, I find this much more pleasurable than having to calculate calories. If you prefer to count calories though there are plenty of calorie counting websites around such as fitday.com or weightlossresources.co.uk. For most people your lean body mass x 10 will give a good starting point.
Protein: Beef, lamb, chicken, Pork, eggs, cheese, milk, greek yoghurt, whey protein powder, beans, lentils, turkey, fish and seafood.
Fats: All foods listed above, avocado, nuts such as cashew, almond, brazil, pecan, pistachio, oils such as olive, udo's, rice bran, coconut, flax seed.
Carbs: Potatoes, pasta, rice, oats, all vegetables and fruit.
Protein and fat are more satiating which means you will feel fuller and satisfied for longer so less chance of reaching for an unhealthy snack. If you do feel hungry a pint of water will usually take care of it, and of course add to your 2 litres daily which you should be aiming for. Water is important in weight loss as it flushes out toxins, a job that the kidneys do. If we don't drink enough water the liver will help the kidneys process some of the toxins, but in doing so stop doing its job of metabolising fat, something that is obviously detrimental to our goal.
So to sum up
Eat protein - strive to eat 1g per pound of body weight
Eat good fats - these should make up 30-40% of your daily calories
Eat carbs - The best times are in the morning, 1-2hrs before training and right after.
Drink plenty of water - You've probably heard it a thousand times but its so so important In weight loss.
Most people will see a difference in body composition with a simple change to eating more protein (meat, eggs, dairy), more good fats (fish, nuts, oils) and eating carbs around workouts. A carb based
meal before exercise gives you the energy to push hard in the workout, lift more weight and also they will be burnt up during the session. Your meal post workout should include carbs because our muscles are very sensitive at this time and will soak up the nutrients ready for tomorrow's workout and so less likely to store them in the adipose tissue (fat stores).
Calories in versus calories out is still relevant, you can't go eating to your heart's content and expect to lose weight, you still need to be in a calorie deficit or eat at maintenance and exercise every day to get you into a deficit. Personally I am not a fan of counting calories and would rather do some form of exercise every day, whether its weight training, swinging my kettlebell or riding my mountain bike, I find this much more pleasurable than having to calculate calories. If you prefer to count calories though there are plenty of calorie counting websites around such as fitday.com or weightlossresources.co.uk. For most people your lean body mass x 10 will give a good starting point.
Protein: Beef, lamb, chicken, Pork, eggs, cheese, milk, greek yoghurt, whey protein powder, beans, lentils, turkey, fish and seafood.
Fats: All foods listed above, avocado, nuts such as cashew, almond, brazil, pecan, pistachio, oils such as olive, udo's, rice bran, coconut, flax seed.
Carbs: Potatoes, pasta, rice, oats, all vegetables and fruit.
Protein and fat are more satiating which means you will feel fuller and satisfied for longer so less chance of reaching for an unhealthy snack. If you do feel hungry a pint of water will usually take care of it, and of course add to your 2 litres daily which you should be aiming for. Water is important in weight loss as it flushes out toxins, a job that the kidneys do. If we don't drink enough water the liver will help the kidneys process some of the toxins, but in doing so stop doing its job of metabolising fat, something that is obviously detrimental to our goal.
So to sum up
Eat protein - strive to eat 1g per pound of body weight
Eat good fats - these should make up 30-40% of your daily calories
Eat carbs - The best times are in the morning, 1-2hrs before training and right after.
Drink plenty of water - You've probably heard it a thousand times but its so so important In weight loss.
Pete Luffman is a personal trainer and kettlebell instructor
based in Bristol, England. Pete has helped many people successfully lose
weight (fat), tone up, get fit and strong and ultimately lead healthier
lifestyles.
http://www.kettlebell-fitness.co.uk
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http://EzineArticles.com/?expert=Pete_Luffman
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