We often say that there's been so much written about Dieting, that we must know it all by now. And if not it all, we understand the principles, right? But I'm not sure that is true. At least not for many millions of people!
The increased information has for many only caused increased confusion. You might wonder who stands to benefit from this confusion. And I think the answer is, anyone with something to sell that is not a proper solution!
And so here it is, your all you need to know... 💁♀
🚫 No BS Guide to Dieting
We all move in order to live our lives, agreed? And we see that movement as taking effort or energy right? A Calorie is just a unit to measure what energy or effort it takes to do something.
Our job as humans is to provide enough energy in the form of food, in order to produce enough energy to perform our physical life. (INTERNAL FUNCTIONING AND EXTERNAL MOVEMENTS)
If we have energy stored (in the form of fat) (ALSO STORED AS GLYCOGEN IN THE MUSCLES AND LIVER) then it's ok to cut (LOWER) the supply of energy in (food), and use some of the stored energy (fat) instead. In fact for a Weight loss diet this is more than ok. ITS ESSENTIAL.
And this IS dieting. (CREATING AN ENERGY DEFICIT) That's really all you need to know in order to cut fat and lose weight.
You have options too with this simple understanding. You can increase the amount of energy that you use by moving more (PHYSICAL ACTIVITY), and more strenuously, which will (CAN) overtime have an impact on your weight, if you do enough of it.
Or you can choose the more effective option, which is to decrease the amount going in, inline with the speed that you wish to achieve a weight loss. It's important to find the right balance, and this might take a bit of time to perfect, but it will work.
The absolute best solution is BOTH! 🙌🏽
(IT’S IMPORTANT TO NOTE INDIVIDUAL DIFFERENCES IN PEOPLE – THE BASIC RULE OF CREATING A CALORIE DEFICIT APPLIES TO ALL, BUT THE FACTORS AROUND HOW THIS DEFICIT IS CREATED CAN BE INFLUENCED BY METABOLIC RATE, PROTEIN INTAKE, MUSCLE MASS, AGE ALSO THE CALORIE COUNTERS BOTH WITH INTAKE AND EXPENDITURE ARE QUITE INNACCURATE AND UNSUITABLE TO USE AS A SPECIFIC GUIDELINE – THE ONLY REALY GUIDELINE TO FOLLOW AND ADAPT WITH IS YOUR OWN BODY, WHAT MAY BE ENOUGH TO CREATE A DEFICIT IN ONE PERSON MAY BE COMPETELY DIFFERENT IN ANOTHER, ALSO WITHIN THE SAME PERSON, THIS CAN SHIFT OVER TIME, THUS YOU OWN BODY CAN BE YOUR OWN GUIDE TO THIS PROCESS)
That's it! All you need to know about dieting...!
UNLESS that is you want to be healthy too. If you want be healthy as well as (or alongside) losing weight. If you want the best chance of this becoming a way of life, and if you want some or all of these...
- Good hair
- Glowing skin
- Strong nails
- Decrease cravings
- A good complexion
- A strong immune system
- A healthy heart
- Excellent Cancer prevention
- Protection and relief from Depression
- A resistance to falls and injury
- A lasting solution
(Trust me this list is almost endless!)
...then you need to understand the next level of your weight management, which I call the:
Fundamentals of Fitness for Health
• Start dates are Non Negotiable (even with yourself) 📆
If you are choosing a date in the future to start a journey of a healthier lifestyle. Then the date chosen is set in stone. You can't keep on putting it off. Pick a day a stick to it.
• Move as much and as strenuously as you can each day 🏃♀
Whether that's a walk or a workout, a flight of stairs or a sport. Do as much movement as you can each day, set yourself a number of steps or minutes to train as a goal.
• Eat food which is as fresh and unprocessed as possible 🍉
Frozen for convenience, is fine. If you need help find a good source of healthy recipes that you trust and that are inline with your goal.
• Ensure you are getting enough protein, fats and vegetables in your diet 🍴
This one IS a bit more complex but stick with it. Find a few good sources of protein you like. Meat, fish, eggs, lentils etc. And ensure you have enough for a few days supply. Some vegetable oils are highly processed and therefore should be avoided, but butter, olive oil, coconut oil and nuts are all great sources to get a regular hit. Eat as much vegetables, and as varied as you can. With green being a staple if possible but certainly eat the rainbow if possible.
• Personalise your experience without ruining it 💛
We are all more likely to stick to something we enjoy. So if you like to dance don't start jogging, and if hate Pilates do HIIT. The best style is the style you enjoy most.
• Hydrate 💧
It's so obvious, and so easy. Just drink when you're thirsty. Your wee should be a pretty much the colour of straw. Not clear, or yellow. Drink enough to keep it like that.
• Break Addictions, Create Healthy Habits 🔗
Addictions are usually counter productive, and that's the test you need to use. Is this thing that I do a lot/ eat a lot/ drink a lot of, taking me closer or further away from my goal. If it's further away, then it's out until it can be seen as something in balance with your goal.
Creating Healthy Habits doesn't just happen it takes effort. Using a daily Diary and repeating wanted behaviour every day are good to get started.
• Join a group or Community of likeminded supportive others 🤝🏽
There are so many to choose from online and offline. Even better make yourself accountable to another or others in that group.
• Work on your psychological fitness alongside your physical journey 🧠
Reducing anxiety, building confidence and self esteem go hand in hand with being able to sustain your goals into the future.
And that's it! Your no BS guide to dieting!