Why eating more actually helps you lose weight!
When it comes to weight-loss there is no denying that food is 80% of the battle. Exercise alone won't give you the results you want if you are not eating right.
The trouble is many people struggle with the idea that eating more, actually helps you lose weight!
Why we need to eat more!
Skipping meals starves the body of the key nutrients it needs to function.
Like a car your body needs fuel to keep it going, especially after exercise when the body needs nutrients to restore and replenish.
When we don’t eat enough, our metabolism slows down making it harder for the body to process the calories we eat. Instead the body starts storing the calories it gets from food as fat.
Sustainable weight loss comes from:
Eating regularly &
Eating the right amount of food for your body.
Eating small meals regularly helps the body speed up your metabolism. Training your body to start burning the calories you eat, instead of storing them for later, which is how we lose weight.
Know how much to eat.
There is no magical number when it comes to eating right. Everyone’s body and goals are individual so it is always a good idea to seek assistance from a trainer or dietitian when starting out.
Roughly speaking the following image shows the average calorie intake for a moderately active male & female.
Anything under 1200 calories for females and 1500 for men is not enough. In the past I have had clients come to me who have been put on limited diets like this who have not had the energy to train and were miserable as they were not getting the nutrients they need to function, let alone lose weight.
What is Flexible Dieting?
At Just in Fitness Services, we practice flexible dieting (also known as macro calculating). as it is a sustainable weight loss technique, that doesn’t restrict what you can eat.
Instead you track your intake of macronutrients
Protein to reach a weight loss goal.
This type of dieting allows you to set realistic targets that don't cut everything you love from your diet, so you are more likely to stick to it long term.
Why food tracking is so important.
If you don't track what you eat it is very hard to accurately know if you have met your daily requirements.
I often ask clients starting out to take a photo of everything they eat for one day. At the end of the day they are usually very surprised with the results, most of which haven't eaten enough.
What does 2000 calories looks like?
People are often surprised at how much good food you actually need to eat each day.
The below diagram is one example of a 2000 calorie diet.
If you don't track your food, it is very easy to under or over eat. Best of all food tracking allows you to sneak in a tasty treat when you haven't reached your daily limit. So whats not to love!
Using a food diary is a great,
simple way to ensure you are achieving your daily goal.
There are many apps on the market that allow you to track your food right from your phone.
We use the Just in Fitness Services (JIFS) food app which is great for not only tracking your food but also showing you the nutritional value of the things you eat. But there are many great apps such as MyFitnessPal which can help you get started.
Remember, slow and steady wins the race!
At the end of the day the key to any successful weight loss journey is to remember that Sustainable weight loss doesn’t happen overnight.
It is about changing the way you see exercise and nutrition. Making it fun and enjoyable, while still enjoying the things you love if you want it to last.
When you are looking to start a new eating plan don't be afraid get some help. Support not only keeps you motivated, it helps you get better results, quicker.