We’ve covered a number of revelations about fitness. A crucial piece to this big picture-puzzle of getting into optimum shape, however, is DIET.
Since we are all biochemically unique, I’m sorry to say that there simply is no one-size-fits all for diets. That’s because there is no one perfect carbohydrate/protein/fat ratio that is suitable for every person. One thing we know for sure is if your goal is to lose fat and improve your health and sports performance, however, is that merely cutting calories and exercising more is not the answer.
The traditional weight-loss advice of eat less and exercise more is fatally flawed. Why? Because as we mentioned in earlier blogs: in order to increase your metabolism you need to build muscle. If you cut too many calories, even if you are exercising, you will lose muscle. When you lose muscle, you reduce your resting metabolism, which in turn turns off your fat-burning machine.
How many calories do we need? There are several methods for determining that number, and the truth of the matter is that I tend to prefer focusing on the quality of calories as opposed to hyperfocusing on just the the number. However here are 2 pretty basic ways to determine your basal metabolic or resting metabolic rate 1) take your weight and multiply by 10…simple! Or 2) convert your weight to kilograms (divide your weight by 2.2) that will give you your weight in kilograms. If you are a woman, take that number and multiply by 0.9. Men, you leave the number alone. Take that number and multiply it by 24 hours. Mind you, these calculations give you the number of calories you need to maintain your body at rest. Now, if you are exercising and looking to pump up your metabolism, you are going to likely need way more calories than those determined by the calculations above.
Although there is no magic or perfect diet strategy for every body, there is plenty of controversy over macronutrient ratios. Macronutrients are carbohydrates, proteins, fats. This can determine the type and volume of nutritional supplements we should or shouldn’t take. There are a few things that nearly all top nutrition and weight loss experts agree on, however.
- Whole, real foods are best. The less processing they’ve gone through the better. Example: commercial cereals vs. quick oats-old fashioned oats vs. steel-cut oats
- Eating 4 to 6 meals spaced throughout the day is usually best for keeping your blood sugar levels steady and for increasing your metabolism.
- Sugar is more of a hindrance to our weight loss and health improvement efforts than fat is.
High quality, lean proteins should be a main staple in your diet. Why? Because protein provides the building blocks for muscle and has a high thermal effect– Meaning your body actually uses more calories to process protein than any other macronutrient.
It seems that more and more, we are what we eat as well as what we do. If you think of food as medicinal as opposed to merely nutritional or even a mouth-watering hobby, you can begin to see how, in order for your body to begin working efficiently, it must use the right fuel. Diet sits smack in the middle of your plan to get into shape and stay there.
This is not to say that you will NEVER be able to eat a plate of Chicken Alfredo or drink a glass of wine again. An occasional treat is not a sin. But when you begin to make excuses to have treats daily, you won’t be doing yourself any favors as you put forth all that effort to exercise and become a lean, mean, calorie-burning machine.
In our next segment: The importance of journaling!
