Before I run you through the nutrition fundamentals for weight loss and how to make your dietary changes stick, I wanted to elaborate on the current state of the weight loss industry so you've got a better idea of where I stand on things.
According to the statistics found in the WEIGHT LOSS INDUSTRY ANALYSIS 2016 - COST & TRENDS shows that the weight loss industry as a whole in 2014 was wort 64 billion dollars.
Which is absolutely insane but stands to reason why there is so many people/companies out there trying to grab their piece of the pie through any means possible.
Fad diet programs, falsely labelled supplements, gimmicks and gadgets are becomming more and more prevalent in today's market and more and more consumers are being ripped off and sold products or services that over-promise and under-delivery.
Social media is running rampant with 'bikini & physique models' who are now self proclaimed fitness experts willing to trade your hard earned money for their generic 'booty' workouts and 'six pack shortcuts' that are not worth the paper they are printed on.
Now, there are plenty of guys and girls who look great and are also amazing coaches that also happen to be social media famous such Nick Cheadle and Hattie Boydle who have achieved great heights in both their careers as coaches and as athlete's.
However, there are 100's if not 1000's of people being mislead everyday by self proclaimed 'experts' who are providing misleading information, false advertising and are causing great confusion among consumers.
Nutrition is one of the most heavily debated topics within the weight loss industry and this is for any number of reasons. Most of which are a matter of opinion.
The most common issue I've seen among clients of my own over the past 5 years as a coach is the confusion surrounding what to eat and when.
I've heard it all, everything from no carbs after 6pm to dark chocolate is ok in the mornings but makes you fatter if you eat it in the evenings.
Some of the conversations and messages I've been sent have me seriously concerned about where some of this information is coming from. But that's a post for another time.
I wanted to run you through the Nutrition Fundamentals, which if you can master and use as a guide for any length of time will serve you well. As humans it's in our nature to always want to search for better ways to achieve things but sometimes we truly need to master the basics before we come undone trying to get too far ahead of ourselves.
Nutrition Fundamentals - Weight Loss
1. Cut The Crap.
This is pretty self explanatory. To improve your overall health, weight and body composition you will need to minimise the amount of crap/junk food that you consume. Now that's not to say you can't enjoy the finer things in life but overindulgence can and usually does lead to weight gain.
2. Carbs Aren't Your Enemy.
The first food group people eliminate when dieting is carbohydrates and for valid results, however if you live in the western world and lead a somewhat normal life, avoid carbs is extremely hard and pretty miserable for most people. Carbohydrates aren't the enemy and most quality forms of carbohydrates such as fruits, grains and starchy vegetables provide your body with a large amount of much needed fiber, vitamins and minerals and by eliminating them from your diet you're also potentially eliminating your main sources of fiber which is far from ideal.
In some instances, you will need to reduce your intake of starchy carbohydrates but don't avoid them completely. I suggest having your highest carb containing meal(s) within the hours following a workout, but this will vary based on your goal and training regime.
If you're trying to reduce the amount of carbs you consume at certain meals simply add additional servings of leafy greans and veggies such as salad mixes, beans, carrots, capsicums and zucchini's.
3. Protein Is Important For Recovery & Satiety
By eating a serving of lean protein with your main meals you'll be giving your body the building blocks it needs to rebuild & repair active tissue's throughout your body such as your muscles, hair, skin, organs and nails.
Protein also helps keep you feeling full after meals because it takes a while longer to breakdown and be digested which is a great way to help combat hunger pains if you're working on reducing your portions.
The current recommended daily intake for protein is quite low for those who participate in resistance training workouts or strength training based programs such as the programs we coach here at Holeshot Fitness.
We recommend a serving of lean protein at each main meal; Breakfast, lunch and dinner along with a side of leafy greens and veggies. Add an additional serving of carbohydrates at your post workout meal for added fiber and satisfaction.
4. Load Up On Vegetables
For the most part, we do not eat enough fresh produce. Dinner tends to be the only time of day that people consume a small serving of veggies with the majority of their meal composed of a protein source and carbohydrates.
Add veggies to your lunch and breakfast with side salads, spinach, tomatoes, green beans and snow peas. Be sure to experiment and try new foods regularly so as to not get bored of eating the same old things.
Not only do vegetables provide us with much needed fiber, they are also very nutrient dense and quite low in calories. This means that you can add 'bulk' to your meals without filling out at your waist line if you get what I mean.
5. You Don't Need To Be Perfect To Lose Weight
As human's it's in our nature to always seek a better option or to 'overdo' it a little. This happens a lot when it comes to dieting and people attack their diet with an all or nothing attitude.
They either completely eliminate junk food or entire food groups such as carbs from their diet for a short period of time and the minute they deviate from their 'diet' they give up. This is the all or nothing principal.
They give it all or they give it nothing. This method leads to a cycle of short term weight loss, long term weight regain and ultimately, frustration.
Rather than eliminating things completely, try keeping a food journal. Being made aware of exactly WHAT you are really eating is sometimes all it takes to get your diet back on track.
Remember the word diet is defined as:
"The kinds of food that a person, animal, or community habitually eats."
So rather than going on a 'diet'.
Why not just tidy up the foods you habitually eat. Allow yourself to enjoy the finer things in life on occassions.
If you can habitually follow the basics mentioned above, you'll be pleasantly surprised with your results.
This blog post was written in the attempt to demonstrate the basics of nutrition for weight loss and how simplicity can really work. But it all comes down to what you habitually choose to do.
Change your habits and you'll change your life - that I can guarantee you!
- Ben Hidalgo
If you're struggling with your diet, leave us a message and we will reach out and do our very best to help you get back on track and achieve your goals over the next few months.