
Now that the festive season is behind us, it is time to admit that the scale isn’t exactly pointing the same number as it was couple of weeks ago. Not to worry, we wrote down 5 quick tips for a breezy slimming season.
1- Stick to Whole-foods instead of Simple Carbs
Behind this tip, lies a concept called glycemic index. The glycemic index (GI) is a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period of time. How the heck is that relevant now ? Quick digestion means, insulin level peaks and drops that leads to feeling hungry shortly after eating a meal. Have you ever felt starving a few hours after having that Extra Large Big Mac ? There is high GI winking at you right there. Lower GI foods will keep you full for a longer duration, as it digests slowly.
Whole-foods are rich in nutrition and as they are not processed (or very little), they usually tend to have lower GIs. Processed food, on the other hand, is likely to have higher GI because of additives like glucose syrup. It is more likely to be stored as fat, and more likely to make you feel hungry shortly after. A balanced whole-food diet will provide the required nutrition to live a healthy, lean and sexy life. Stay tuned, we will soon be sharing some delish whole food recipes that we like to cook!
2- Try to Eat Most of Your Calories Earlier In The Day
As we know more about our bodies, it became obvious that there is more to weight loss than just watching calories. Meal timing is another factor that helps with the weight loss process. Circadian rhythm (fancy word for ‘body clock’) of the body works more efficiently during the day when it comes to digestion, burning calories and regulating hormones. It makes sense to fuel the body earlier for what is coming for the most part of the day.
This means avoiding big, late night dinners. Overall consensus between health professionals and researchers is to eat dinner 2-3 hours before bed time and close up the kitchen for the day. No late night snacking. Ah don’t be so harsh ! Sorry, It’s the body that sets the rules, not us. This allows the body enough time to digest the food. Going to bed on a full stomach could prevent a quality sleep, which triggers hormonal changes that can deter weight loss. Remember, quality sleep is key to building and maintaining muscle as well.
How about breakfast ? That is a little bit more controversial and we will follow up on that with an article about ‘fasting’. For now, let’s just stick to eating most of our calories earlier in the day.
3- Try to calculate caloric intake and maintain a healthy deficit!
Here at Strive Fitness, we recommend eating a balanced diet until feeling about 80% full. It takes the stress out of calculating and logging everything we eat. It usually works well with our clients as long as the food selection is balanced, nutritious and made up of whole foods. With some students; a more hands-on and detailed approach may be required. In that case, we encourage calculating daily caloric intake and calories spent to ensure steady, sustainable weight loss. A caloric deficit of 500 calories (1255 kj) is recommended for sustainable and effective weight loss. That would equate to a hefty 20 kilos of fat loss over the year. Sounds good right ?
4- Stairs instead of Lift, Steps Instead of Drift
We know, we know you are not five and it’s not the first time you have heard of this. BUT, substituting routine activities with more physical ones is an easy way to rack up caloric expenditure. Taking the stairs whenever you can, or walking to the supermarket for a few small things is an incredible way to do just that. Not to mention it is greener, and environmentally friendly.
5- Choose the right type and amount of exercise for your level!
Any activity is better than no activity, but choosing the right type and amount of exercise is another key factor depending on where you are at life. As our body ages, muscle deterioration increases and basal metabolic rate (BMR) decreases. Because muscle mass has a bigger appetite for calories than fat mass, muscular folks will burn more calories even though they are doing the exact same thing as the next person. That’s right, that means they get to eat more and stay slim!
BMR is not something to be underestimated, it accounts for 50-80% of all our daily caloric expenditure. To maintain the BMR high, strength and resistance training becomes more and more important as we age. Exercise allows us to prevent or at least reduce the muscle mass loss. It leads to higher BMR, and leaner bodies.
Strength training has also been shown to prevent osteoporosis, help protect bone mass and increase bone density. Here in Strive Fitness; we recommend a tailored strength training program for everyone regardless of age. Of course, the intensity and level of exercises will change depending on the individual but only cardio activity pales in comparison to the benefits of strength training. On a quick note, American Heart Association recommends a minimum of 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week. That would roughly equate to a minimum of two Strive Fitness sessions a week. Contact us to book one now!
Resources:
1: https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index
2: https://www.eatingwell.com/article/7826585/best-times-to-eat-for-weight-loss/ Carolyn Williams, Ph.D., RD Reviewed by Dietitian Jessica Ball, M.S., RD
3: How to safely and effectively create a calorie deficit for weight loss, Medically reviewed by Adrienne Seitz, MS, RD, LDN https://www.medicalnewstoday.com/articles/calorie-deficit
4:https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolism#metabolism-and-age-related-weight-gain
5: https://www.webmd.com/osteoporosis/features/weight-training Medically Reviewed by Brunilda Nazario, MD
6: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic
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