05/06/2022
The most common fitness related goal is weight loss, so naturally when it comes to nutrition the majority of questions I get are about how to eat for weight loss!
And I'll say this - people get distracted by the details. Not that they aren't important at all, but rather that I wouldn't take a first year medical student and put him in the operating room to do a surgery on patient. There is so much to be learned, practiced, and CONSISTENT WITH before branching into nutrient timing and supplementation.
All too often someone getting started hears someone very experienced talking about their habits and thinks that is what got them there. So, the BASICS.
Fat loss comes from being in a caloric deficit. 3,500 calories burned will equal one pound of body fat lost. The term 'burned' essentially meaning that if you reduce your normal intake and increase activity you will create a deficit that forces your body to go into its fat stores to find the energy it needs to continue living, moving, performing, metabolically processing. Overall, that is most important. You can be eating ALL OF THE HEALTHIEST foods but if it is over what your body needs to sustain itself and your activity level, surprise, that wonderful and nutrient dense food is getting stored as fat just the same as a combo meal at McDonald's. And probably in your least favorite area to see it (thanks, genetics!)
Alot of factors exist when understanding what your body needs (i.e. how much) like...your current food consumption, your muscle mass, your activity level, your age...just to name a few. I won't put blanket recommendations out there for all these reasons. Your body is no one else's and it has different needs and a deficit will look different for every individual.
A couple things apply however you want to make balanced choices to make sure that while you drop your overall energy intake you still have the vitamins and minerals you need. One of my favorites tips for that is trying to build each meal with as many colors as possible. A general rule of thumb is that the more vibrant and dark the colors of the food, the more nutrients is has (and lighter in color means more water content!)
Protein should be high for a few reasons - its thermogenic effect and the part it plays in protein synthesis for your body composition. Probably another post just in those items completely! Your situation and factors will dictate anywhere from 0.8-1.25g of protein per pound of your GOAL bodyweight, generally.
Water plays a part in each of the bodys functions so for the body to effectively burn fat as fuel you will need it! Drink up. Besides many of us have misinterpreted thirst as hunger because we are chronically dehydrated.
At we do offer macronutrient coaching as an add-on to our training services. If you have questions or want to do a consult just let us know.
