Balanced body weight is important for many reasons, whether it be feeling more comfortable in your clothes, having increased energy and confidence or to improve your overall health. We want to reduce the chances of developing certain diseases and ensure a lower percentage of visceral fat (the dangerous fat that surrounds your organs) for a longer healthier lifespan.
Understanding energy balance or the balance between the calories you eat vs the calories you burn through physical activity throughout day, helps to ensure you are eating enough to maintain consistent energy.
Instead of aiming for quick results, dramatically reducing calories and overdoing the cardio, think about a longer more sustainable journey that is realistic and achievable, start with one small goal then set the next.
Exercise and nutrition go hand in hand, the more quality nutrients you eat, the harder you can train and quicker you will recover. When we exercise we are more aware of the food we eat - you cannot out-train a poor diet. Prioritise your workouts and focus on making daily movement a priority, both inside and outside of the gym. This means setting a goal to achieve your 7,000-10,000 steps per day and keep expanding on this, adding a 20 minute daily walk can make all the difference to your results. Combine strength training with short bursts of high intensity exercises, resistance training burns calories for longer than cardio alone so a mixture of the two will maximise your results, not to mention boost your metabolism, improve your muscle mass, bone density and overall confidence.
Although tracking macros and calories long-term isn’t always sustainable, it is a good starting point and an important piece of the puzzle. Learning what macros are best for your body-type and calculating what your daily calorie expenditure is vs how many calories you can eat. This allows you to learn how many calories you can comfortably consume over the day while remaining in a calorie deficit which is essential for body fat reduction. Eventually learning to eat intuitively is the ultimate goal - knowing what your body needs and when, so you are able to eat accordingly.
Where bodyfat reduction is the goal, macros tend to be lower in carbohydrates and higher in fats as this forces the body to use fat stores as fuel, which then leads to fat loss (this may vary depending on the individuals goal, body composition, length of time to reduce body fat and any medical issues to take into consideration).
Starving yourself is never effective, so instead of eating less, think about eating healthy. Include low sugar fruits (green apples, berries, kiwifruit), load your plate with fibrous low carb vegetables (broccoli, cauliflower, leafy greens, celery, cucumbers, courgettes, cabbage), wholegrains, nuts & seeds, complex carbohydrates and lean protein. Whether you are omnivore or vegetarian, ensure you are meeting your protein needs. Avoid simple carbohydrates, refined sugar, too much coffee and processed foods.
If you’re doing everything right and still not seeing results, reduce any unnecessary stress in your life, this includes doing high intensity training when you’re already in a state of fight and flight. Support your parasympathetic nervous system with some gentle yoga, focus on regulating your breath and reducing cortisol levels. Without quality recovery and restorative sleep, you will struggle to see results. Poor Gut Health, sluggish thyroid, a toxic liver and/or imbalanced hormones can all make a huge difference to your ability to reduce body fat. I highly recommend having testing done with a Naturopath or Health professional to rule out these issues. Identify the problem quickly so you can address the issue and start seeing improvements sooner through the right nutrition and necessary supplements that your body needs.
So if your goal is reduce bodyfat, be clear on your why, set a realistic goal, make an achievable plan, learn about the right macros for your body type, calculate how many calories you can comfortably eat to remain in a calorie deficit whilst maintaining energy balance. Consider tracking your macros and calories through a reliable app such as MyFitnessPal. Remove any negative thoughts that may be adding any unnecessary pressure to your life, plan and prep your meals at home, focus on portion control and be happy with wherever you are currently at. If you’re interested in learning more about the tracking app that we have on offer here at ReDefined along with a personalised Nutrition plan, please reach out as I am more than happy to help
If you are interested in a Nutrition Plan that would support your journey please reach out.
Love and light,