weight loss :: quantity & quality

Quantity

The main reason we are overweight is down to a simple sum: the amount consumed versus the amount utilized.

If we eat more calories than we burn, we will be overweight because the body only uses what it needs to survive and thrive, before storing the excess energy as reserves in the form of fatty tissue.

Bear in mind that fatty tissue is where fat soluble vitamins and toxins are stored, and thus can be a source of inflammation.

On average we burn roughly 1200 calories per day (women, men burn more, sorry, but it simply has to do with their muscle to fat ratio), to function normally. Unless we are more active e.g. weight training, HIIT activities, active job etc., there is no reason to consume higher than this quantity, of calories, in any given 24 hour period.

Using apps & mobile fitness trackers makes tracking our daily intake vs our daily output of food & energy. A photo journal is alo valuable in keeping realtime meals and portions. Remember that liquids are calories too!

We are told to eat breakfast, lunch and supper...sometimes we are told to eat x6 per day...it’s all so confusing to know what to eat and when!!!

So let’s keep to the rule of simple:

* Eat only when you are hungry

* First drink a glass of water and wait half an hour

* Drink another glass of water and wait another 20 mins...then

* Eat only a handful of chosen nourishment (this is enough to classify as a meal - ball your hand up and look at it. This is the size of your stomach so a handful is suffient to fill it.)

* Wait an hour before eating something else...

* Try and heat high healthy fats as these will keep you satiated for longer. See more info below under quality.

Intermittent Fasting

A term for an eating pattern that cycles between periods of fasting and eating, it’s about when we eat.

This is a really good way to control overall calorie intake by creating a deficiency in consumption.

In primitive times we did not have access to food 24/7 and had to hunt or farm to meet our food needs, therefore the body has the capability of surviving through periods of drought, seasonal deficiency and where there was a lack or scarcity of food.

More and more studies are starting to reveal the health benefits of I.F.; these include:

* Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain (metabolism boost).

* Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.

* Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.

* Gene expression: There are changes in the function of genes related to longevity and protection against disease.

The most common side effect of I.F. is hunger, otherwise it is safe to integrate into your lifestyle, unless you have the following:

* diabetes.

* problems with blood sugar regulation.

* low blood pressure.

* Take medications.

* underweight.

* a history of eating disorders.

* a female who is trying to conceive.

* a female with a history of amenorrhea.

* pregnant or breastfeeding.

It is important to note the following, to make this method most effective:

* Do not eat to make up for the missed meals, simply eat a normal meal.

* Drink (warmed) water to keep hydrated and create the illusion of having had a warm meal.

* All liquids that don’t contain sugar/milk are allowed. Consider herbal teas to support the body e.g Yerba Mate is particularly good for energy and ‘feel good’ chemical neurotransmitter stimulators.

* Being hungry is a blessing in that it allows us to feel grateful for the fact that we get to eat whenever and whatever we want, unlike so many others.

* With fewer meals, we get to choose healthier options when we eat.

Quality

Eating a whole food plant based diet is the most effective way to provide our body with nutrients and energy. Plant foods are easily digested and have many benefits such as:

* High in fibre – insoluble fibre is good for brushing the villa of the intestines clean and reducing cholesterol, while soluble fibre feeds our gut flora (probiotics). It also creates the feeling of being full when eating.

* Cruciferous vegetables, such as broccoli, cauliflower, cabbage and kale, contain sulforophane which is a sulphur containing compounds which are beneficial for gut healing and wellbeing. Studies show that it is good for preventing cancer.

* Providing the body with vital nutrients such as:

- Vitamin K – essential for the functioning of many proteins involved in blood clotting

- Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

* Anti-oxidants to neutralise free radicals and reduce inflammation.

* Bioflavonoids such as quercetin, which is very good at limiting the inflammatory process.

* Minerals such as magnesium, calcium, potassium, zinc, folate and iron, which help in the chemical processes of normal metabolic functioning.

* Protein & amino acids are sufficient in peas, beans, hemp and spinach.

* Healthy fats that nourish the brain and internal organs and provide joint care can be gained from avocados, nuts, seeds and hemp.

* Vegetables and fruit contain water, which helps keep us hydrated and flushes out wastes from the body.

Avoid C.R.A.P

C = carbonated

R =refined

A = artificial & alcohol

P = processed

80/20 Rule

This is about doing the right, or best, thing for yourself 80% of the time; make healthy food choices, eat to 80% of fullness vs overeating, move more vs sitting or stagnation activities, breathe deeply vs shallow, rapid breathing, make a choice to feel positive most of the time vs acknowledging sadness/fear/loneliness/anger/frustration, work vs lazing/procrastinating etc.

Exercise

* If you believe you feel ‘de-pressed’ this exercise is a useful barometer of your actual happiness level. Practice this exercise during the course of the day, as many times as possible, for the next 21 days. There is value in recording your experiences.

* At any given moment, during any given day, ask yourself the following question:

- At this very moment in space and time, how do i feel?

- In this very moment, do i feel happy or sad?

* Record the answer...(I have found that for most of the moments in which is ask that question, my answer is, overwhelmingly, ‘Yes, in this very moment in time & space, I am happy’. Bear in mind, I love my ‘job’ as i get to express my service to humanity.).

* After 21 days review your overall happiness levels and see what stands out as contributing towards happiness and what causes a ‘de-press’ on that scale.

Life is a pleasure when we honour our body, our mind, our spirit...it feels good to be our best selves and we then get to enjoy 20% ‘treat time’. We have a glass or 2 of wine, or a dessert, or take a rest day.

Happy to guide you on a weight loss journey...start by booking an appointment: https://www.niccibwellness.com/book-online/wellbeing-biohack-consultation