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