Lifestyle Fitness at the Bay

Nutrition and Weight Loss

Nutrition We all know that dieting can be a very boring process and restricting your caloric intake can be quite difficult at first. As a personal trainer, I get asked many questions, However most often I get “How do I get a six pack”? or “How do I get rid of this fat on my stomach and waist”? The only answer I can give them is “with diet, exercise and dedication”!.

The truth is that you can do all the exercise in the world and never see your abs if you are consuming too many calories a day. Diet and exercise go hand in hand no matter what your fitness goal may be.

Tips for weight loss

Eat 5-6 small healthy meals per day rather than 2-3 big meals. 5-6 small meals per day keeps the metabolism burning. 5-6 smaller meals also spreads the load so the body is getting just enough food at a time, there is nothing left to store as fat.
Keep a journal of what you are eating, the times you are eating and where and whom you are with. This will give me an idea to the areas that your diet can be improved. Remember you will gain nothing by pretending you didn't eat certain foods.
Increase your protein intake. It is important while trying to lose fat that you don’t also lose muscle. Muscle makes your resting metabolic rate faster therefore by losing muscle, your metabolism is slowed down, which we DON’T want. Protein is used by the body to build muscle, so by having adequate levels of protein we ensure minimal muscle breakdown or atrophy.
Don’t have too many carbohydrates after 5pm. Carbohydrates are the body’s preferred source of energy. Having a high carb meal after this time seems pointless as most people are less active and going to bed soon. It wont be burnt off, and will turn to fat. If you exercise at night you will obviously need some carbohydrates for energy, don’t go overboard.
Don’t be afraid to have some fat. A small amount of fat is essential to a healthy diet, they provide fat soluble vitamins A D E and K as well as essential fatty acids, and it is vital for the health of the brain. If the body is refused fat in the diet, it will start to store it, which is the opposite of what we are trying to teach the body. Get your fats from good oils such as fish, seeds, nuts, etc.
Eat less processed food and more natural foods, such as salads and lean meats.
Drink at least 8 glasses of water per day. The body is made up of 60% water and while your sweating and urinating you need to replace these levels constantly. If you aren’t drinking enough water your body will begin to store it, which gives the feeling of being bloated and the impression that you are fat. If you are constantly drinking water, it begins to work as a diuretic and the body doesn’t store water any more, which allows you to see the results of your hard work, dieting, and exercising.

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