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Dietary Changes for a Slimmer and Healthier You!

Change. Probably one of the strongest words in the world which inspired wars, love and many other factors in the world we live in. When people feel pressure people choose to change. This is because pressure creates change. The greater the pressure the greater the change.

Changes should be considerate and should make sense. This is very clear when it comes to fitness. When someone wants to loose fat and makes changes into his/ her training approach would definitely change the fitness level of the individual but usually the problem would be, what’s next ? After a month or so of dieting and training where is a tendency that people stop to see changes/results. When I have someone here and tells me that he/ she was dieting for the last two months and was seeing results but now are stuck I simply answer with the following statement. The problem is not to see changes in the first or second month but in the third, fourth and fifth and till needs be until one reached the goal he/she set in the first place.

Any type of change is going to deliver results. What separates the good and consistent results would be the approach to change. Even the change is structured, well planned and systematic then change is going to be more consistent. If the approach to change would be random then change results are going to be random or none at all.

In my opinion the most important dietary change for some to loose fat should be to eliminate any type of sugar from his/ her nutrition. If one manages to do this it is already a huge step. This is because by eliminating sugar will lower your insulin level and you will be in a better position to lose fat and look slimmer.

One needs to be careful for the hidden sugars found in many processed foods. This is why we stress to eat natural food as much as possible. Carbohydrates themselves do not make you fat. It is the sugars found in carbohydrates that make you fat.

Last but not least probably you need to change also your eating pattern. What I suggest here is to have a good breakfast, lunch and dinner and no snacks or other binging. We are talking how to lose fat over here and in my opinion the best approach to this is to keep it quick and simple. The more one introduces snacks the more calories we are introducing and the more the preparation and the less would be the chance to be consistent.

Mariano

fitness coach

7 Mistakes that are hindering you to lose fat

After doing my studies and good research I listed these 7 Mistakes that are certainly hindering you to lose fat. Stop doing these and the result would be amazing.

  1. You are not creating a controlled caloric deficit.
    To lose 1 kg of fat you need to create a 7000 calories deficit. This can never be done in one or in a couple of days as a lot of people think. But the calorie deficit should be around 400 or 500 calories a day and backed up by a proper Meal Plan designed to cater all your macro nutrients. It is very important that several factors are taken into consideration when setting
    the caloric deficit such as: Medical, Fitness Level, Genetics, Daily routine, etc.
  2. You are consuming sugars or hidden sugars
    Most hidden sugars are found in carbohydrates and driving carbohydrate micronutrient into the bad micronutrient list and this is why a lot of people have the perception that carbohydrates are bad. Sugar makes your body anabolic which means in a state to store fat and this is because sugars produce insulin spikes into our body. To lose fat one can not be in an anabolic state. If you just understand this and cut out sugar from your nutrition, you already start to see results in fat loss.
  3. You like to eat food you like
    For what’s important in your life you do not do what you feel like, but you do what needs to be done. At the end of the day you are dieting and there are no shortcuts to this. I understand that there are types of food that you cannot eat, but on the other hand, there is food that you prefer from another. When following a tailor made Meal Plan you cannot just change food or try to compensate. It does not work like this. You need to just stick to the plan and keep it simple.
  4. You eat a lot after your workout
    Burning 300 calories during a workout is cause for celebration… but rewarding yourself after exercise with a high-calorie treat doesn`t add up to weight loss. You`re likely to overestimate how much the workout burned off and underestimate how much you ate.
    “Even if you`re just working out for well-being, you still have to keep calories in check” says Heidi Skolnik, author of Nutrient Timing for Peak Performance.
  5. You aren`t eating enough
    You may need to bump up your calories to stoke metabolism. When you dip below about 1,200 calories per day, not only are you not eating enough to get all your nutrients, but your body slows your metabolism in order to hold on to precious calories.
  6. You should stop drinking soft drinks, Juices (Even multivitamworkout fitness coachin Juices)
    Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In one study, diet-soda drinkers had a 178{2f30dbfe3776189acf88705bf11097058fd5359cdb1e09ff4682f12a82d16044} greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. “Artificial sweeteners can actually raise your insulin levels and lower
    your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells” says Sharon P. Fowler, MPH, one of the study`s coauthors.
  7. Your diet isn`t digital
    You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of what you eat. But did you know that using a digitized program or application with positive feedback can help you lose even more? A
    study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. We are very lucky that at this day and age all this is possible!

Reflect and be accountable for yourself every day and respect yourself.

Mariano