If you Google ‘How to lose weight?’ there will be about 10000 different diets, all of which that are as confusing as hard as the last. So this is a beginners guide to nutrition.
Why is it that losing weight is so hard, and a lot of the time it requires us to not eat the foods that we love?
Couldn’t there be an easier way?
By understanding the basics of nutrition, you will realise that you have power to change the shape of your body, your health and wellbeing while still eating the foods that you love.
Yes, you can eat the foods you love and lose weight! It just requires an understanding of macro-nutrients and calories.
So if you’re interested in losing weight the easy way, read below.
Now, What Are Macronutrients?
For the purposes of this beginners guide to nutrition it is important to understand what macronutrients are. Macro meaning large – Macronutrients are your primary building blocks of nutrition. Your three macronutrients are protein, fat, and carbohydrate. Each macronutrient has their own separate role within the body.
Not only do they have their own role within the body, they all give us energy once digested. If we overconsume these macronutrients, then the excess energy can be stored as fat or, in some cases muscle if you train hard.
Protein is the 2nd largest component in the body, next to water, at 15% of your total body weight. Protein is the only macronutrient that creates protein synthesis, which is essential for muscle growth. Protein is also important for recovery. If you are doing any resistance training, and/or looking to gain/retain more muscle mass, then make sure you are aware of how much protein you consume. Typical recommendations are roughly 1.6g – 2.2g per kg of bodyweight you weigh. So for a 70kg female you should be consuming between 102 to 154 grams of protein each day.
Best sources of protein:
Protein supplements (protein powder)
Secondary sources include:
Nut and Nut Butters
Fat is extremely important for hormonal production and balance, and also helps with the digestion and absorption of fat-soluble vitamins and nutrients. There are 2 essential fatty acids, omega-6, and omega-3, which the body does not create and must be received through diet and/or supplements. We get a lot of omega-6 in our everyday diet, but we generally lack omega-3. Omega-3 can help with inflammation, brain function, and blood pressure, so I highly recommend supplementing with omega-3.
Your best sources of fat are:
Oils (MCT, coconut, olive)
Carbohydrates are important for energy and fuel, which is essential for performance and energy within the gym. I recommend sticking to a healthy, balanced diet, and do NOT overly restrict your carbohydrates (unless required for medical purposes). Use them to your advantage by eating them before your workout to fuel you.
Your best sources of carbohydrates are:
Vegetables (including potatoes)
Grains, including: Rice, Pasta, quinoa etc
How to use this knowledge to change your diet:
We are in the age where apps make EVERYTHING easier, the most effective way to track and understand your macronutrients is by using an app/website called myfitnesspal.
.Our beautiful coach Navar has taken the time to make you a tutorial on how to use this software so you can create your own custom meal plan to reach your goals.
If you find it too daunting or hard using apps and tracking things, your next solution is to follow this chart. This chart has been designed by one of the premiur nutrition companies that helps thousands of people lose weight each year.
A great idea would be to print this out and put it on your fridge.
It won’t be easy changing your diet, food is a central part of our lives and simply changing what we eat instantly is no simple task.
I recommend making small measurable changes to your diet, removing something here, adding in something good there, all the time while trying to stay within the calories the app recommends.
Remember, things don’t happen over night, you will have hard times and easy times, the key is to have your goals set, and always focus on them everyday!
This way, when you fall off the wagon, instead of feeling bad, guilty or shameful, you’ll get back on the wagon, identify what went wrong and strive for success the next time.
As always, if you liked this post ‘beginners guide to nutrition’, please give it a share. We’re trying to make the world a better place and the more help we can get, the better! If you need help with your nutrition please contact the team at Strength and Motion Academy.