Here we are at the end of March ... boy is this year going fast ... summer is approaching and now is the time to re-think your fitness and nutrition goals. You can do a lot in twelve weeks and if you put your mind to it ( and body into it) you can get into great shape by summer. Nutritionally, following a proper program, you could lose 24 lbs or more. It is recommended that when losing weight that you don't lose more than two pounds a week. You can however attack your belly fat and easily lose up to 10 to 14 lbs in two weeks. Sometimes it is just knowing what to eat and what not to eat.
As much as I love exercising, in reality approximately 70% of a weight loss program is proper nutrition. Using the 3500 calories per pound theory, if you exercise five days a week and burn 500 calories each day, then you have burned 2500 calories that week. That is less than one pound! If however, you reduce your caloric intake by 1000 cal a day, that would be a two pound weight loss. When you check the treadmill and it tells you that you burned 500 calories during your session, that is not 500 extra calories but also includes the normal calories you would have burned during that time, so your actual weight loss is well under one pound!
What exercise does, especially resistance type exercises, is to help keep and build lean muscle. This is important as muscle is metabolically more active than fat and requires more energy to keep. Thus by adding muscle you increase your metabolism. If you lose fat and not muscle then you will get that athletic look and not the soft look.
The two pounds a week weight loss should be fat loss and not muscle loss. So many diets will help you lose weight but a lot of that weight is water loss and some may be muscle loss. Muscle loss will lower your metabolism so that when you go back to normal eating you will actually gain weight because of a slower metabolism.
So ... what should you eat ... here are some guidelines
1. Eat breakfast ... after fasting all night your glycogen stores are low and this is an excellent time to restore them. Breakfast is one time that you can have starch.
2. Eat every 3.5 - 4. hrs .. this helps control your insulin This doesn't mean you eat 5-6 big meals a day. A calorie is still a calorie. A collary to this is not to stuff yourself. Eat till satisfied ... not stuffed!
3. Eat a good protein with every meal ... this increases gastric emtying time and again helps insulin control
4. Avoid processed foods ... loaded with all kinds of bad things
5. Eat lots of non-starchy vegatables and some fruit
6. Drinks water ... you need to stay hydrated ... urine should be clear or light straw color
7. Eat starches only for breakfast and the meal following a workout.
AND ... seek the help of a personal trainer for fitness and a nutritionalist. Both can help you make realistic goals and assist you in reaching those goals.
As a Certified Sport Nutrition Specialist I have a tendance to do a lot of reading. I have numerous reference books on nutrition and exercise. I want to be able to give my clients, in Mission, B.C., the latest news.
Why the conflicting opinions!
There are experts out there that have different points of views. Some say wheat, the whole wheat kind and all the other "wheats" are the best thing since sliced bread! Others will say that wheat is a killer for humans and is one of the main contributing factors for the obesity crisis we now face.
Two books with opposing points of view are: for wheat ... The China Study by T. Collin CAMPBELL, PhD and Thomas M. CAMPBELL, PhD ... this is more about eating your fruits and vegetables and the dangers of animal protein. (Go onto the blog: http://rawfoodsos.com for a review of the work Dr Campbell did and a rebutal on the idea that wheat is good for you)
The other book: against wheat is "Wheat Belly" by Dr William Davis who will show the history of wheat and the damage it can do to the body.
My daughter, who was having dizzy spells which led to nausea, went off wheat after I spoke to her and besides losing weight, has found her symptoms diminished.
Two other clients of mine, who are overweight have been advised to go off wheat for a two week period. One is finally staring to lose weight and the other has just started but will lose weight for sure. Of course the first bit of weight is really water weight as one carbohydrate molecule uses three water molecules!
A carb is just a carb!
All wheats are carbohydrates and carbs have a glycemic index ... which tells how fast they cause an insulin spike ... white bread has a glycemic index of 70, whole wheat 71, cracked wheat 71, rye 58, multigrain 43 .... the higher the number the faster it breaks down into glucose and the faster the insulin spike. White and brown sugar have a glycemic index of 68!
A carb is not a carb .. we want to be eating carbs that are low on the glycemic scale ....
What do we feed our cattle and chickens to get them fat?
Our cattle are no longer grass fed but grain fed, as are our chickens. This is because grain is cheap and fattens them up quickly. It also makes them unhealthy so they need to be injected with antibiotics, which eventually get into our system! If we use grain to make cattle and chickens fat, what do you think it does to us?
What carbs should I eat?
Here is a topic all experts seem to agree on ... the best and the healthiest carbs that we can eat are fruits and vegetables ... with vegetables being the winner.
SO GIVE IT A TRY ... LOWER YOUR CONSUMTION OF GRAINS AND INCREASE YOUR CONSUMPTION OF FRUITS AND VEGETABLES!
Well ... here I am with a blog ... hard to imagine ... didn't even know what Blog ment until earlier this evening ... I now have to learn how to use this ... give me ten years and I will be an expert!!