Happy New Year everyone! The time for renewed resolutions and vows for healthier and happier life is right here. Don’t wait! Take the leap and let’s kick butt this year!
As I promised you, my new client Melissa has agreed to document her journey with me for the next 90 days. I hope her experience motivates you to also reach for your best body ever and to empower you with some very valuable information I will post here interlaced with Melissa’s journey.
Her first task was to write down the exact reason why she is embarking on the program and her expectations of what will change in her life (along with her dress size). Here is what she wrote:
I am NOT happy with myself. It is not that I am morbidly obese or that if I don’t lose weight I am not going to be around for my kids’ graduation. No, not at all. I am 11 kg overweight; size 10 (but mentally size 6) and I guess I would be classified as “normal” according to Jeni’s fancy body fat scales.
But I am NOT happy. I am not happy because I feel I no longer am in control of my life. Because I feel weaker than the box of cookies in the cupboard and I succumb to their calls day in and day out.
And this is why I am doing this program with Jeni.
I want to reclaim my life. I want to be in charge of what happens to me once again. And I am starting with my weight, because to me, it is THE hardest one to get right. It requires patience, time and consistent effort and I am a true 21-century-citizen, hooked on instant gratification and easy-to-get things in life. The next 3 months are going to be hard for me, but by doing this I will once again sit in the driving seat of my own destiny. And I look forward to sharing this experience with all of you.
I pledge to be consistent with the program for the next 90 days.
I pledge to do my best and put all my effort into this.
I pledge to complete the program.
Wish me luck!
Melissa
Well, here are her stats:
Weight: 59kg
Height: 1.65m
BMI: 21.7 (Normal)
Chest: 88cm
Waist: 69cm
Hips: 102cm
Thigh: 59cm
Upper knee: 41cm
Body Fat: 23.5% (17:11:30) (Average)
Melissa would like to lose 11kg, trim down her waist to 60cm and her hips to 90cm.
She comes from a very active background. As she said herself, she is not a severely overweight person. She has been exercising (admittedly, on and off) for many years and eats relatively good… Except for night time. Late evening snacking is her downfall and this is what we will need to work on in the next 90 days.
She is starting tomorrow with a resistance-based upper body workout and will be following a 40:40:20 diet plan. This means that 40% of her calories will be coming from carbohydrates (vegetables, fruit, starch, potatoes, bread, etc.), 40% from protein (meat, egg whites, soya, etc.) and 20% fat (you know what that is, right?).
Log in tomorrow (and every day after that for the net 3 months) to share her experience and feel free to post any comments or questions you may have.
Ciao! Have a prosperous and successful year ahead!
Jeni
Thursday, January 1, 2009
Saturday, December 27, 2008
The Clearer the Goal, the Better Your Chance to Succeed
“The clearer the goal, the better your chance to succeed”
“Failing to plan is planning to fail”
I am sure I can think of at least another dozen proverbs with the same bottom line (no pun intended!) What I am trying to say is, before you start doing anything – learning a new language, backpacking through Europe or losing weight, you need to have a plan. All successful ventures start with a well thought out plan. Would you open a business without a business plan?
So, since we are at this time of the year, routinely associated with taking stock of the year that passed and setting our intentions for the one that’s coming, I figured, I will mention the subject one more time. Plus, if you plan to follow Melissa’s program, this is your perfect opportunity to start with her.
Yep, that’s right. Melissa (a new client) has agreed to participate in a 12-week program and document her results on this blog. We will start on January 1st, when I will publish her current stats (height, weight, BMI, body fat percentage). Then, from Jan 2nd, onwards, I will give Melissa her daily eating and exercise plan and she will write a short paragraph every day to say how she is doing. We will track her results monthly in comparison to her goals. If you wish, you are most welcome to follow her plan but I would advice you to drop a comment on the blog if you want to make any changes to the program. I will do my best to answer each comment! Also, please let me know if you are following the program and have any previous injuries, allergies or medical conditions. I will offer suggestions for exercise and meal modifications based on your situation.
Back to the point… Melissa’s first assignment starts today and she has 5 days (till January 1, 2009) to set her intentions. IN WRITING.
Here are the rules:
Goals must be realistic and obtainable. Is you are 1.65m tall, you never will look like Naomi Campbell. Get over it! Set goals that you can actually achieve!
Develop long and short term goals. You need to know where you will be in 4 weeks time, 8 weeks, 6 months and 1 year. “I want to lose 20kg in 1 year” doesn’t mean anything. To make it worth the piece of paper you write it on, break it down to “lose 2kg in January”, “1 size smaller (8kg) till end of March” and so forth. It is the short-term goals that will keep you pumped and ready to go in the next three months. They help you stay focused on the task. But you should always keep the “big picture” in mind.
When setting your goals, I also need you think about and answer the following questions:
- Why are you doing this? Who are you trying to please? Yourself or someone else?
- What is motivating you to make these changes? Your doctor, your family, your social life (or lack there of)?
- How is your life going to change when your goals are achieved? Remember, exercise, healthy diet and lean body can work wonders for your self esteem but they are by no means “magic wands” that will take all your problems away. Having said that, it’s easier to be miserable and slim than miserable and fat…
- What exactly are you trying to achieve? Small waist? Fitting into dress size 8? Looking lean?
Now, once you’ve thought it all out, what I need you to do is create a “road map”. Make a chart that has months on the horizontal axis and weight on the vertical. Then plot your current weight over the first month mark (which should be right now or Jan 1) and then plot the weight you plan to be at in Feb, Mar, Apr and so forth. That will be your “goal line” then every month you will need to plot your “actual line” (i.e. how much you actually weigh that month) to make sure you are moving in the right direction.
Remember to be realistic about the whole thing. A relatively moderate increase in activity and diet change generally result in 500g a week weight loss or approximately 2kg a month. That’s with “moderate increase” in exercise AND improvements to your diet. Not as easy as it sounds! So, if your plan includes weight loss of 5kg per month every month… you will need to subject yourself to one of these “Biggest Loser” type plans – 7 hours of exercise a day and carrot sticks. Can you do that? For how long?
Cool. I will write to you all again on Jan 1 with Melissa’s goal weight chart (so you can see what it looks like) and a bit about her and her plan. In the meantime, if you need some help with the goal setting – just drop a comment.
See you all!
Ciao!
Jeni
“Failing to plan is planning to fail”
I am sure I can think of at least another dozen proverbs with the same bottom line (no pun intended!) What I am trying to say is, before you start doing anything – learning a new language, backpacking through Europe or losing weight, you need to have a plan. All successful ventures start with a well thought out plan. Would you open a business without a business plan?
So, since we are at this time of the year, routinely associated with taking stock of the year that passed and setting our intentions for the one that’s coming, I figured, I will mention the subject one more time. Plus, if you plan to follow Melissa’s program, this is your perfect opportunity to start with her.
Yep, that’s right. Melissa (a new client) has agreed to participate in a 12-week program and document her results on this blog. We will start on January 1st, when I will publish her current stats (height, weight, BMI, body fat percentage). Then, from Jan 2nd, onwards, I will give Melissa her daily eating and exercise plan and she will write a short paragraph every day to say how she is doing. We will track her results monthly in comparison to her goals. If you wish, you are most welcome to follow her plan but I would advice you to drop a comment on the blog if you want to make any changes to the program. I will do my best to answer each comment! Also, please let me know if you are following the program and have any previous injuries, allergies or medical conditions. I will offer suggestions for exercise and meal modifications based on your situation.
Back to the point… Melissa’s first assignment starts today and she has 5 days (till January 1, 2009) to set her intentions. IN WRITING.
Here are the rules:
Goals must be realistic and obtainable. Is you are 1.65m tall, you never will look like Naomi Campbell. Get over it! Set goals that you can actually achieve!
Develop long and short term goals. You need to know where you will be in 4 weeks time, 8 weeks, 6 months and 1 year. “I want to lose 20kg in 1 year” doesn’t mean anything. To make it worth the piece of paper you write it on, break it down to “lose 2kg in January”, “1 size smaller (8kg) till end of March” and so forth. It is the short-term goals that will keep you pumped and ready to go in the next three months. They help you stay focused on the task. But you should always keep the “big picture” in mind.
When setting your goals, I also need you think about and answer the following questions:
- Why are you doing this? Who are you trying to please? Yourself or someone else?
- What is motivating you to make these changes? Your doctor, your family, your social life (or lack there of)?
- How is your life going to change when your goals are achieved? Remember, exercise, healthy diet and lean body can work wonders for your self esteem but they are by no means “magic wands” that will take all your problems away. Having said that, it’s easier to be miserable and slim than miserable and fat…
- What exactly are you trying to achieve? Small waist? Fitting into dress size 8? Looking lean?
Now, once you’ve thought it all out, what I need you to do is create a “road map”. Make a chart that has months on the horizontal axis and weight on the vertical. Then plot your current weight over the first month mark (which should be right now or Jan 1) and then plot the weight you plan to be at in Feb, Mar, Apr and so forth. That will be your “goal line” then every month you will need to plot your “actual line” (i.e. how much you actually weigh that month) to make sure you are moving in the right direction.
Remember to be realistic about the whole thing. A relatively moderate increase in activity and diet change generally result in 500g a week weight loss or approximately 2kg a month. That’s with “moderate increase” in exercise AND improvements to your diet. Not as easy as it sounds! So, if your plan includes weight loss of 5kg per month every month… you will need to subject yourself to one of these “Biggest Loser” type plans – 7 hours of exercise a day and carrot sticks. Can you do that? For how long?
Cool. I will write to you all again on Jan 1 with Melissa’s goal weight chart (so you can see what it looks like) and a bit about her and her plan. In the meantime, if you need some help with the goal setting – just drop a comment.
See you all!
Ciao!
Jeni
Thursday, December 18, 2008
Cooling Cravings
Everyone wants to look good. And in the female language this generally means “thin”. I have come to believe this after observing thousands of women in the years I have spent in the fitness and wellness industry. The only difference is how desperate the particular person is to achieve her own version of “good looking” and what is she prepared to do for it.
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Everyone wants to look good. And in the female language this generally means “thin”. I have come to believe this after observing thousands of women in the years I have spent in the fitness and wellness industry. The only difference is how desperate the particular person is to achieve her own version of “good looking” and what is she prepared to do for it.
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Bread and Potatoes
Bread and potatoes do not make you fat. Starchy vegetables and (whole grain) bread, are carbs you need for fuel. The problem is not these foods, but how much we eat of them and how we tend to prepare them. A slice of bread is a serving and so is a medium potato that fits in the palm of your hand. It’s also when you smear your bread with butter and fry your potatoes that you increase the calorie intake as much as four times. Spread fat free cottage cheese on your bread or eat it plain instead and dress your baked or boiled potatoes minimally (fat free plain yoghurt and squeezed lemon = guilt free sour cream) to get the benefits from these foods without skyrocketing your caloric intake.
Water Intake
Some people believe that drinking a big glass of water before you eat helps you feel less hungry. Well – sort of. Water does curb your appetite if it's incorporated into food like a soup, or a thick vegetable juice like V8. Apparently, when water is bound to food, digestion is slower and a fuller stomach means fewer hunger pangs. The thing to look out for: It's easy to confuse hunger and thirst, so if you find yourself craving something, drink a big glass of water first and see what happens. It may be that a drink is all your body really wanted.
Shellfish
We, in the Cape, are spoilt for choice when it comes to seafood and shellfish in particular. And I am sure you have heard about the mountains of cholesterol packed in your shrimp cocktail. It's true. Three ounces of shrimp contain more than a third of your daily cholesterol. But there's more: Shrimp is low in saturated fat and has a bit of omega-3 fatty acids. Eaten in moderation, shellfish can have health benefits. According to researchers at the University of Southern California, eating shellfish every week produced a 59% reduction in heart attack risk. The trick? Go to one of these nuveau cuisine restaurants (like Beluga and Sevruga) where a portion of langoustines is just that – a portion. Ocean Basket may be offering value for money for your wallet, but the only way to enjoy it is to order a single portion for a girls’ night out… Thinking of it – it’s a good idea for the cash-strapped January days!
Burger & Fries
It is fine to eat the occasional burger and fries. The problem: Your interpretation of the word, “occasional”. If that means every Friday night to you (and some Wednesdays), you’re probably pushing it. Now, if we’re talking every few months and you're fit, your numbers for weight, waist size, cholesterol, and blood pressure are all good, AND the rest of the time you’re eating vegetables, whole grains, nuts, and other nutritious fare, well, okay then. You’re fine. But few of us are that perfect. If you do “occasionally” indulge, take a nice fast paced 90-minute walk afterward to help offset the effects.
Coke (Zero or Regular)
Many girls I know are hooked on Coke and believe that the sugar-free Zero version is better for them, weight-wise. Truth is, both regular and sugar-free carbonated drinks are lousy for us. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel and welcome cavities. It’s always best to satisfy your thirst with water, diluted fruit juice, and green tea rather than any type of soda. If you really miss the bubbles, go for sparkling water, but avoid the flavoured ones. Just squeeze fresh lemon in it yourself or pop a few chopped strawberries.
Well, that’s great to know, you might be thinking – but what do I do when I’ve just GOT to indulge in a little something before I go NUTS??!! It’s holidays, after all…
I’ll tell you what. If you’re going to indulge yourself in something sinful and delicious and there’s just no stopping you - do it as early in the day as possible. Researchers say that we get the most satisfaction from our food in the morning and our capacity to feel satisfied steadily weakens over the course of the day. (Hence we often overeat in the evenings – trying to satisfy the taste buds on weakened senses). If you eat your biggest meal at breakfast and continue to eat small portions of healthy foods throughout the day, chances are that you’ll be a lot less likely to have strong cravings for unhealthy “comfort” foods in the evening.
And if you absolutely can’t avoid the overindulgence this holiday, I will let you in on a little secret: Starting from 2 January 2009, a new client of mine has agreed to follow a daily exercise and meal plan for 90 days designed specifically for weight loss and is willing to publish her journey on the blog. So, starting from 2 January, I will publish her measurements and daily exercise and diet. You can choose to follow the plan too (or modify however you choose to). I would love to hear about your experience with it, so feel free to send comments or questions and I will do my best to address each one of them personally.
Ciao! Enjoy the holidays!
Jeni
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Everyone wants to look good. And in the female language this generally means “thin”. I have come to believe this after observing thousands of women in the years I have spent in the fitness and wellness industry. The only difference is how desperate the particular person is to achieve her own version of “good looking” and what is she prepared to do for it.
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Bread and Potatoes
Bread and potatoes do not make you fat. Starchy vegetables and (whole grain) bread, are carbs you need for fuel. The problem is not these foods, but how much we eat of them and how we tend to prepare them. A slice of bread is a serving and so is a medium potato that fits in the palm of your hand. It’s also when you smear your bread with butter and fry your potatoes that you increase the calorie intake as much as four times. Spread fat free cottage cheese on your bread or eat it plain instead and dress your baked or boiled potatoes minimally (fat free plain yoghurt and squeezed lemon = guilt free sour cream) to get the benefits from these foods without skyrocketing your caloric intake.
Water Intake
Some people believe that drinking a big glass of water before you eat helps you feel less hungry. Well – sort of. Water does curb your appetite if it's incorporated into food like a soup, or a thick vegetable juice like V8. Apparently, when water is bound to food, digestion is slower and a fuller stomach means fewer hunger pangs. The thing to look out for: It's easy to confuse hunger and thirst, so if you find yourself craving something, drink a big glass of water first and see what happens. It may be that a drink is all your body really wanted.
Shellfish
We, in the Cape, are spoilt for choice when it comes to seafood and shellfish in particular. And I am sure you have heard about the mountains of cholesterol packed in your shrimp cocktail. It's true. Three ounces of shrimp contain more than a third of your daily cholesterol. But there's more: Shrimp is low in saturated fat and has a bit of omega-3 fatty acids. Eaten in moderation, shellfish can have health benefits. According to researchers at the University of Southern California, eating shellfish every week produced a 59% reduction in heart attack risk. The trick? Go to one of these nuveau cuisine restaurants (like Beluga and Sevruga) where a portion of langoustines is just that – a portion. Ocean Basket may be offering value for money for your wallet, but the only way to enjoy it is to order a single portion for a girls’ night out… Thinking of it – it’s a good idea for the cash-strapped January days!
Burger & Fries
It is fine to eat the occasional burger and fries. The problem: Your interpretation of the word, “occasional”. If that means every Friday night to you (and some Wednesdays), you’re probably pushing it. Now, if we’re talking every few months and you're fit, your numbers for weight, waist size, cholesterol, and blood pressure are all good, AND the rest of the time you’re eating vegetables, whole grains, nuts, and other nutritious fare, well, okay then. You’re fine. But few of us are that perfect. If you do “occasionally” indulge, take a nice fast paced 90-minute walk afterward to help offset the effects.
Coke (Zero or Regular)
Many girls I know are hooked on Coke and believe that the sugar-free Zero version is better for them, weight-wise. Truth is, both regular and sugar-free carbonated drinks are lousy for us. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel and welcome cavities. It’s always best to satisfy your thirst with water, diluted fruit juice, and green tea rather than any type of soda. If you really miss the bubbles, go for sparkling water, but avoid the flavoured ones. Just squeeze fresh lemon in it yourself or pop a few chopped strawberries.
Well, that’s great to know, you might be thinking – but what do I do when I’ve just GOT to indulge in a little something before I go NUTS??!! It’s holidays, after all…
I’ll tell you what. If you’re going to indulge yourself in something sinful and delicious and there’s just no stopping you - do it as early in the day as possible. Researchers say that we get the most satisfaction from our food in the morning and our capacity to feel satisfied steadily weakens over the course of the day. (Hence we often overeat in the evenings – trying to satisfy the taste buds on weakened senses). If you eat your biggest meal at breakfast and continue to eat small portions of healthy foods throughout the day, chances are that you’ll be a lot less likely to have strong cravings for unhealthy “comfort” foods in the evening.
And if you absolutely can’t avoid the overindulgence this holiday, I will let you in on a little secret: Starting from 2 January 2009, a new client of mine has agreed to follow a daily exercise and meal plan for 90 days designed specifically for weight loss and is willing to publish her journey on the blog. So, starting from 2 January, I will publish her measurements and daily exercise and diet. You can choose to follow the plan too (or modify however you choose to). I would love to hear about your experience with it, so feel free to send comments or questions and I will do my best to address each one of them personally.
Ciao! Enjoy the holidays!
Jeni
Sunday, November 30, 2008
The Truth About Food
Hey guys!
Did you watch the TV program called The Truth About Food on SABC2 last week? Three of my clients watched it and there has been some healthy debate since then, so I am going to lay it out flat here – on the blog.
For those of you, who missed it, the program displays five admittedly unscientific experiments with a bunch of volunteers to confirm or reject some wide-spread claims from supplement manufacturers, celebrity nutritionists and dieticians worldwide. The tests done were as follows:
- Three London cab drivers were initially tested for their basal stress tolerance levels (read someone got in the cab and irritated the living cr*p out of them). Then, the drivers were put on a diet consisting of fatty fish (salmon & tuna) at least twice a week for three months. Then, their response to “stressful situations” was tested again. The purpose of this test is to verify the effects of Omega 3 fatty acids (in fatty fish) on the nervous system’s ability to cope.
- A group of 12 karate masters, all vegetarian, are split in two and half of them agreed to accept meat once again in their diets for 2 months. The objective is to evaluate the performance of meat eaters vs. vegetarians and specifically whether the low occurrence of creatine and iron in the vegetarians’ blood hampers their physical ability.
- Two caffeine addicts are subjected to a blind experiment with one of them being given decaf coffee for a week, while the other downs real java. The goal is to determine whether caffeine withdrawal interferes with mental performance.
- The forth test was the one that drew my clients’ attention. Here , four sets of very active identical twins are split in two groups (a twin of each pair in each group) to “take genetics out of the equation”. The two groups are fed drastically different diets, high carb vs. Atkins’ type protein-fat combo, and then taken through a gruelling physical competition, to establish which nutritional plan is more appropriate for athletes.
- Finally, the last test aims to identify whether it is carbs that fuel performance or “the taste of carbs”. The test involves sugar cane farm workers who are split in three groups. One group drinks water, one group – sugar water, and the third group only swirls the sugar water solution in their mouth and then spits it out.
As I said, the debate with my clients was centred around the fourth test. While I do not support the drastic carb elimination suggested by Dr. Atkins, and Dr. Agatston (the author of The South Beach Diet), I do know that reducing carbohydrate consumption is essential to weight loss. And since my clients are primarily concerned with weight loss, their meal plans resemble the no-carb team’s one much closer than the sugary cereal and spaghetti the other team was offered in the test. By now you have obviously figured it out – the team of twins consuming carbohydrates won the challenge, which consisted of a 5 hr mountain bike ride, a run through a lake, carrying a raft and some boot camp drills back at home base. Thus, my clients believe that I am misleading them by “taking away their daily bread” (excuse the pun!).
So, for all of you out there, let me clear it all out:
The test was measuring performance for HIGH ENDURANCE athletes. In fact for the first two hours of the test both teams kept up with each other. It was only after 2 hrs that team protein started slowing down. Now, if you run/swim/ride/etc for 3 hrs or longer every day, by all means you need the carbs!
How many of you do that?
I thought so!
The other thing to remember is what are you trying to achieve. None of these athletes were trying to lose weight! There is no such thing as a bad diet. Just a diet that achieves different results. To lose weight you lower the carbs and to keep up the pace in a long-distance event you down Energades. Simple!
Oh, and if you are curious about the rest of the findings:
Apparently eating fatty fish does reduce the stress levels significantly. How to cook the fish was believed to be the major issue people have with adding it to the menu, so if you fall in that camp – supplement… (Just watch out for the mercury in some of the supplements!).
Caffeine addiction is absolutely real and mental performance did dip quite a bit for the poor oak on decaf in the second and third day of the test. By day 7, though, he was back to his espresso-days-performance and the addiction was cleared. Is it worth ditching your daily fix, then? You decide…
On the vegetarian vs. meat eaters debate, the conclusion was inconclusive! One of the girls in the experiment improved her scores by 21%, while the others recorded no significant change…
And lastly, it is the TASTE of carbs, not the actual carbs that fuel performance, according to the sugar cane experiment. This is apparently due to some carb receptor on the tongue that sends a message to the brain that carbs are coming, which subsequently energizes the body! I know these findings clash a bit with the twins’ test, but the difference is (again) in the duration. The latter test was only done over a one hour period.
So, to make a long story short, you still need to watch the carbs if you want to lose. Period.
Did you watch the TV program called The Truth About Food on SABC2 last week? Three of my clients watched it and there has been some healthy debate since then, so I am going to lay it out flat here – on the blog.
For those of you, who missed it, the program displays five admittedly unscientific experiments with a bunch of volunteers to confirm or reject some wide-spread claims from supplement manufacturers, celebrity nutritionists and dieticians worldwide. The tests done were as follows:
- Three London cab drivers were initially tested for their basal stress tolerance levels (read someone got in the cab and irritated the living cr*p out of them). Then, the drivers were put on a diet consisting of fatty fish (salmon & tuna) at least twice a week for three months. Then, their response to “stressful situations” was tested again. The purpose of this test is to verify the effects of Omega 3 fatty acids (in fatty fish) on the nervous system’s ability to cope.
- A group of 12 karate masters, all vegetarian, are split in two and half of them agreed to accept meat once again in their diets for 2 months. The objective is to evaluate the performance of meat eaters vs. vegetarians and specifically whether the low occurrence of creatine and iron in the vegetarians’ blood hampers their physical ability.
- Two caffeine addicts are subjected to a blind experiment with one of them being given decaf coffee for a week, while the other downs real java. The goal is to determine whether caffeine withdrawal interferes with mental performance.
- The forth test was the one that drew my clients’ attention. Here , four sets of very active identical twins are split in two groups (a twin of each pair in each group) to “take genetics out of the equation”. The two groups are fed drastically different diets, high carb vs. Atkins’ type protein-fat combo, and then taken through a gruelling physical competition, to establish which nutritional plan is more appropriate for athletes.
- Finally, the last test aims to identify whether it is carbs that fuel performance or “the taste of carbs”. The test involves sugar cane farm workers who are split in three groups. One group drinks water, one group – sugar water, and the third group only swirls the sugar water solution in their mouth and then spits it out.
As I said, the debate with my clients was centred around the fourth test. While I do not support the drastic carb elimination suggested by Dr. Atkins, and Dr. Agatston (the author of The South Beach Diet), I do know that reducing carbohydrate consumption is essential to weight loss. And since my clients are primarily concerned with weight loss, their meal plans resemble the no-carb team’s one much closer than the sugary cereal and spaghetti the other team was offered in the test. By now you have obviously figured it out – the team of twins consuming carbohydrates won the challenge, which consisted of a 5 hr mountain bike ride, a run through a lake, carrying a raft and some boot camp drills back at home base. Thus, my clients believe that I am misleading them by “taking away their daily bread” (excuse the pun!).
So, for all of you out there, let me clear it all out:
The test was measuring performance for HIGH ENDURANCE athletes. In fact for the first two hours of the test both teams kept up with each other. It was only after 2 hrs that team protein started slowing down. Now, if you run/swim/ride/etc for 3 hrs or longer every day, by all means you need the carbs!
How many of you do that?
I thought so!
The other thing to remember is what are you trying to achieve. None of these athletes were trying to lose weight! There is no such thing as a bad diet. Just a diet that achieves different results. To lose weight you lower the carbs and to keep up the pace in a long-distance event you down Energades. Simple!
Oh, and if you are curious about the rest of the findings:
Apparently eating fatty fish does reduce the stress levels significantly. How to cook the fish was believed to be the major issue people have with adding it to the menu, so if you fall in that camp – supplement… (Just watch out for the mercury in some of the supplements!).
Caffeine addiction is absolutely real and mental performance did dip quite a bit for the poor oak on decaf in the second and third day of the test. By day 7, though, he was back to his espresso-days-performance and the addiction was cleared. Is it worth ditching your daily fix, then? You decide…
On the vegetarian vs. meat eaters debate, the conclusion was inconclusive! One of the girls in the experiment improved her scores by 21%, while the others recorded no significant change…
And lastly, it is the TASTE of carbs, not the actual carbs that fuel performance, according to the sugar cane experiment. This is apparently due to some carb receptor on the tongue that sends a message to the brain that carbs are coming, which subsequently energizes the body! I know these findings clash a bit with the twins’ test, but the difference is (again) in the duration. The latter test was only done over a one hour period.
So, to make a long story short, you still need to watch the carbs if you want to lose. Period.
Tuesday, November 25, 2008
Weight Loss: What NOT To Do
Being in the midst of weight loss season (September to late November is the period when the weight loss industry really flourishes in South Africa!) we are currently immersed in “professional tips” and “proven information” on what to do to get the coveted 60cm waist. Shape magazine has a new plan guaranteed to help you lose 5kg till Christmas. Cleo Mag also offers advice on battling the bulge. Actually, I don’t think you will find a mag that doesn’t.
The concepts are all quite simple (and similar), really. Eat healthy, exercise daily, take care of your body and mind, visualise your success… All the things that you already know you should do…
Yet, weight loss sometimes requires of you to just let go and NOT do. Relinquish the control and let it happen naturally…
Here is a list of some common mistakes that we all get caught into amidst our eagerness for slimmer and prettier “me”:
1. Don’t check your weight in your bathroom scales everyday.
I know you are eager to see the confirmation of your efforts in the shape of lost pounds, but you should not let this drive you to checking your weight everyday. The daily fluctuations of your weight will soon have you depressed and ready to quit the plan. And this is something you want to avoid.
2. Don’t rush into the toughest weight loss diet
This is the most common mistake by far (in my view). Super strict diets don’t work. Period. They don’t work for anyone in the long term. Not even for the “testimonials” used to sell the books. Get it into your head and stick to the more sensible approaches. I mean, come on… You know that you can’t survive the strict routine for more than 3 days, right? And then what? Once again admitting to failure and beating yourself with endless guilt?
3. Don’t go to the gym too often to lose weight!
Another common mistake is to use the enthusiasm of the first days to hit the gym every day. This won’t help you at all. Your body needs time to heal and expand the muscle mass after each training session and going to the gym every day interferes with this natural process. Besides, a week of non-stop training could never offset ten or twenty years of couch potato lifestyle.
4. Don’t cut down too many calories in order to lose weight
We all know that cutting down on calories is one of the building blocks of all diets, but you have to be careful about it. Cut down on too many calories and your body will start storing anything it possibly can. This is not a good way to lose weight. You can look at the earlier posts in this blog to calculate the “safe” amount of calories to cut, but general rule of thumb is no more than 20% of your total intake. I.e. if you currently eat 1,800 calories a day, you can’t cut out more than 360 calories at a time… about a small meal. Yep, you are right – you will need to keep a food diary to track that!
5. Don’t skip meals in order to lose weight quickly!
Some people think that skipping one or two meals could help them lose weight faster. Been there, done that. Won’t even talk about it any further, but just for the uninitiated: Work towards INCREASING your number of meals, not reducing it. Eating all your calories in one or two sittings a day is totally counter-productive. 6 meals a day IS YOUR GOAL!
6. Don’t rely on your will power alone for weight loss
Use your head as well. If you wish to know how much you eat, then write everything down and analyze the list for things that should not be there (or mail it to me!). Sometimes “hunger” creeps up on you and make you eat something you shouldn’t. Beat it. Unless you are pregnant (and I am not even too sure about that one!) physical cravings DO NOT exist. It’s all in your head!
7. Don’t let emotions drive your weight loss
Aside from the eagerness that drives people to check their weight every day, there are other emotions that influence dieting. If you know you’re used to reaching out for ice-cream or snacks when you are bored, frustrated or angry, then you should deal with these issues first. Weight loss will happen, once you have your life sorted out.
8. Don’t lose touch with reality while following a weight loss plan
You can’t realistically expect things to happen over night. When choosing your goal, start small, but be prepared to go far. If you hear someone saying that he lost a large number of pounds in a short time, don’t make it your goal to match his performance. Diet results are different from one person to another. It is NOT a competition!
9. Don’t deny yourself your favourite foods while trying to lose weight
Treats are allowed and actually required to preserve your mental sanity and wellbeing. But don’t go overboard. It wasn’t treats that made you fat. It was overdoing them. So, make peace with your past and allow yourself a treat occasionally. Keywords to note here are “a treat” (as opposed to “treats”) and “occasionally” (meaning exactly that)!
10. Don’t refuse to seek help for losing weight
Not knowing what to do in order to lose weight effectively is NOT a reflection on you. Unless you studied dietetics, kinesiology and physiology, no one expects you to know what a phytonutrient is, why you need it and how your body reacts to its presence in your digestive track. No. Going to a weight loss coach, dietician or trainer is NOT embarrassing. Think about it… How does it differ from going to a doctor, mechanic or enrolling for Spanish lessons? You need something to happen and you go to a professional, right?
I wish you all a successful weight loss journey!
Ciao!
Jeni
The concepts are all quite simple (and similar), really. Eat healthy, exercise daily, take care of your body and mind, visualise your success… All the things that you already know you should do…
Yet, weight loss sometimes requires of you to just let go and NOT do. Relinquish the control and let it happen naturally…
Here is a list of some common mistakes that we all get caught into amidst our eagerness for slimmer and prettier “me”:
1. Don’t check your weight in your bathroom scales everyday.
I know you are eager to see the confirmation of your efforts in the shape of lost pounds, but you should not let this drive you to checking your weight everyday. The daily fluctuations of your weight will soon have you depressed and ready to quit the plan. And this is something you want to avoid.
2. Don’t rush into the toughest weight loss diet
This is the most common mistake by far (in my view). Super strict diets don’t work. Period. They don’t work for anyone in the long term. Not even for the “testimonials” used to sell the books. Get it into your head and stick to the more sensible approaches. I mean, come on… You know that you can’t survive the strict routine for more than 3 days, right? And then what? Once again admitting to failure and beating yourself with endless guilt?
3. Don’t go to the gym too often to lose weight!
Another common mistake is to use the enthusiasm of the first days to hit the gym every day. This won’t help you at all. Your body needs time to heal and expand the muscle mass after each training session and going to the gym every day interferes with this natural process. Besides, a week of non-stop training could never offset ten or twenty years of couch potato lifestyle.
4. Don’t cut down too many calories in order to lose weight
We all know that cutting down on calories is one of the building blocks of all diets, but you have to be careful about it. Cut down on too many calories and your body will start storing anything it possibly can. This is not a good way to lose weight. You can look at the earlier posts in this blog to calculate the “safe” amount of calories to cut, but general rule of thumb is no more than 20% of your total intake. I.e. if you currently eat 1,800 calories a day, you can’t cut out more than 360 calories at a time… about a small meal. Yep, you are right – you will need to keep a food diary to track that!
5. Don’t skip meals in order to lose weight quickly!
Some people think that skipping one or two meals could help them lose weight faster. Been there, done that. Won’t even talk about it any further, but just for the uninitiated: Work towards INCREASING your number of meals, not reducing it. Eating all your calories in one or two sittings a day is totally counter-productive. 6 meals a day IS YOUR GOAL!
6. Don’t rely on your will power alone for weight loss
Use your head as well. If you wish to know how much you eat, then write everything down and analyze the list for things that should not be there (or mail it to me!). Sometimes “hunger” creeps up on you and make you eat something you shouldn’t. Beat it. Unless you are pregnant (and I am not even too sure about that one!) physical cravings DO NOT exist. It’s all in your head!
7. Don’t let emotions drive your weight loss
Aside from the eagerness that drives people to check their weight every day, there are other emotions that influence dieting. If you know you’re used to reaching out for ice-cream or snacks when you are bored, frustrated or angry, then you should deal with these issues first. Weight loss will happen, once you have your life sorted out.
8. Don’t lose touch with reality while following a weight loss plan
You can’t realistically expect things to happen over night. When choosing your goal, start small, but be prepared to go far. If you hear someone saying that he lost a large number of pounds in a short time, don’t make it your goal to match his performance. Diet results are different from one person to another. It is NOT a competition!
9. Don’t deny yourself your favourite foods while trying to lose weight
Treats are allowed and actually required to preserve your mental sanity and wellbeing. But don’t go overboard. It wasn’t treats that made you fat. It was overdoing them. So, make peace with your past and allow yourself a treat occasionally. Keywords to note here are “a treat” (as opposed to “treats”) and “occasionally” (meaning exactly that)!
10. Don’t refuse to seek help for losing weight
Not knowing what to do in order to lose weight effectively is NOT a reflection on you. Unless you studied dietetics, kinesiology and physiology, no one expects you to know what a phytonutrient is, why you need it and how your body reacts to its presence in your digestive track. No. Going to a weight loss coach, dietician or trainer is NOT embarrassing. Think about it… How does it differ from going to a doctor, mechanic or enrolling for Spanish lessons? You need something to happen and you go to a professional, right?
I wish you all a successful weight loss journey!
Ciao!
Jeni
Friday, October 31, 2008
How Much Do You Know About Sugar?
This is an easy topic. Everyone knows that sugar is bad, particularly when taken in excess. Right? So, why is it so difficult to stay away from it then? My personal opinion: sugar is a drug. It has no nutritional value. It is “addictive” and once you are into the sugar cycle, you simply can’t “quit”. I know the medical society may disagree with my terminology, but read further and see for yourself.
In order to keep the amount of sugar floating through your blood vessels at around a teaspoon, your body releases insulin whenever you eat foods that result in sugar entering your blood stream. Most carbs fit this category. Sugar, most sweeteners, grains, cookies, pastries, cakes, pasta, and starchy vegetables like potatoes all lead to a release of sugar into your blood stream. Insulin works by stimulating your cells to sponge up this excess sugar out of your blood stream. Once inside your cells, sugar is used for energy, with any excess amount being converted to adipose tissue (i.e. fat). Insulin also happens to promote fat storage. Nice!
If you eat sugary foods or too many processed carbohydrates for long enough, your body will have released so much insulin that it will begin to lose its sensitivity to insulin, which means that your cells won’t receive as strong a signal to sponge up excess sugar out of your blood. This will lead to excess sugar floating around your blood vessels and all the health problems that come with this scenario. (Your doctor will probably call this pre-diabetes.)
Basically, if you start the day with sugar (sugary cereal, sugary juice, etc...) you will start the roller-coaster of glucose/insulin and you'll end up having to continue to consume sugar throughout the day. Bad plan!
The, issue, however, is that most people have no idea how many different “disguises” sugar can take in packaged foods! So, you really need to educate yourself into what is what and once you know – read those labels!
Here is the BADDIES list:
Sucrose: This is pure white table sugar. Just another name for it…
But you knew that, right? How about the following? They are all different names for essentially the same thing – sugar:
Glucose, fructose, lactose, maltose, invert sugar, glucose syrup, maple syrup, brown sugar, honey, raw sugar, molasses, black treacle, golden syrup, dextrose, levulose, sorbitol, maltodextrin…
Basically anything ending with –ose is a type of sugar, that you would be better off without.
High Fructose Corn Syrup: This is a really bad one! It originates in the States circa 1977, when import tariffs were imposed on sugar, so food manufacturers turned to this “monster” as a financially viable alternative. It is basically corn syrup that has been enzyme-processed to increase its fructose content and then mixed with pure corn syrup (100% glucose) to become “high fructose corn syrup”. You would really do good staying away from that one as it really wracks havoc in your intestines. HFCS is often found in biscuits, pastries and soft drinks. For example, Coca Cola uses sugar or HFCS in its recipe, depending on the country in which the drink is manufactured (i.e. what is the cheaper raw material).
Aspartame: So you think, "Well I'll be smart and get Coke Zero!" Bad idea! While aspartame does not contain any calories, the stuff is possibly worse than sugar! Something like 20 types of cancer have been linked to aspartame and while non of the studies has provided “conclusive” evidence, are you interested in being one of the lab rats? Aspartame was rejected by FDA twice, before in 1983, Dr. Arthur Hayes (then commissioner of FDA) overwrote his own decision and approved it, two months before his retirement. Strangely enough, he then accepted a position as Senior Medical Advisor to Burson Marsteller (NutraSweet’s PR agency)… Enough said… You make your own choices.
Sucralose: The “new age” sweeteners that apparently “come from baby sugar cane” and somehow, miraculously possess all the sweetness but no calories… I know that you know better than that!
Sucralose (sold at Pick’nPay under the brand Splenda as well as just Sucralose) may not penetrate the blood brain barrier as aspartame does, hence entering the brain and creating neuro-toxic havoc at the brain center, but it CAN adversely affect the body in several ways because it IS a chemical substance and not natural sugar. It is simply a chlorinated sugar. A molecule of sugar chemically manipulated to surrender three hydroxyl groups (hydrogen + oxygen) and replace them with three chlorine atoms. It has a powerful marketing team propelling it forward and again, if weight loss is all you care about, then go ahead and use it! You will look pretty in your coffin, if nothing else… (Sorry! Don’t mean to be rude, just an issue that I am very passionate about).
So what can you do then, when no matter how many apples you chow, that sugar craving just doesn’t go away?
Here are two options that I found, which (I think) are quite acceptable – a safe compromise:
Stevia: Stevia is a tropical plant native to South America . Its extract has up to 300 times the sweetness of sugar. It has a negligible effect on blood glucose, in fact, it even enhances glucose tolerance; therefore, it is attractive as a natural sweetener to diabetics and others on carbohydrate-controlled diets. It is not calorie free, like the artificial sweeteners, but because of its sweetness, much less is used, therefore controlling the overall calorie count.
Xylitol: Xylitol is a five-carbon sugar alcohol that is used as a sugar substitute. Xylitol is a naturally occurring sweetener found in the fibers of many fruits and vegetables, including various berries, corn husks, oats, and mushrooms. It can be extracted from corn fibre, birch, raspberries, plums, and corn. One teaspoon of Xylitol has less than 10 calories, vs 15 in the same amount of sugar. It contains zero net effective carbohydrates, whereas sugar contains 4 grams per 5 mL. Xylitol has virtually no aftertaste, and is advertised as "safe for diabetics and individuals with hyperglycemia". This is because sugar-alcohols have less impact on a person's blood sugar than regular sugars.
Xylitol is also a "tooth-friendly" sugar. In addition to not encouraging tooth decay (by replacing dietary sugars), xylitol may actively aid in repairing minor cavities caused by dental caries. Possessing approximately 40% less food energy, xylitol is a low-calorie alternative to table sugar. Absorbed more slowly than sugar, it doesn't contribute to high blood sugar levels or the resulting hyperglycemia caused by insufficient insulin response.
Xylitol is widely available at PnP, Checkers, Wellness Warehouse, Clicks, Dischem, etc. (in the health food section). It looks and “feels” like sugar – in recipes you can substitute like for like, i.e. one spoon of sugar for one spoon of Xylitol.
The one and only side effect I know about is it’s laxative properties when consumed in excess. But then may be that’s a good thing… Helps with portion control.
What I am trying to say is: avoid all forms of sugar like the plague and when you just can’t resist it, opt for the natural sugar-substitutes. They are not “free” calorie-speaking, but are much better for you.
All the best!
Ciao!
Jeni
In order to keep the amount of sugar floating through your blood vessels at around a teaspoon, your body releases insulin whenever you eat foods that result in sugar entering your blood stream. Most carbs fit this category. Sugar, most sweeteners, grains, cookies, pastries, cakes, pasta, and starchy vegetables like potatoes all lead to a release of sugar into your blood stream. Insulin works by stimulating your cells to sponge up this excess sugar out of your blood stream. Once inside your cells, sugar is used for energy, with any excess amount being converted to adipose tissue (i.e. fat). Insulin also happens to promote fat storage. Nice!
If you eat sugary foods or too many processed carbohydrates for long enough, your body will have released so much insulin that it will begin to lose its sensitivity to insulin, which means that your cells won’t receive as strong a signal to sponge up excess sugar out of your blood. This will lead to excess sugar floating around your blood vessels and all the health problems that come with this scenario. (Your doctor will probably call this pre-diabetes.)
Basically, if you start the day with sugar (sugary cereal, sugary juice, etc...) you will start the roller-coaster of glucose/insulin and you'll end up having to continue to consume sugar throughout the day. Bad plan!
The, issue, however, is that most people have no idea how many different “disguises” sugar can take in packaged foods! So, you really need to educate yourself into what is what and once you know – read those labels!
Here is the BADDIES list:
Sucrose: This is pure white table sugar. Just another name for it…
But you knew that, right? How about the following? They are all different names for essentially the same thing – sugar:
Glucose, fructose, lactose, maltose, invert sugar, glucose syrup, maple syrup, brown sugar, honey, raw sugar, molasses, black treacle, golden syrup, dextrose, levulose, sorbitol, maltodextrin…
Basically anything ending with –ose is a type of sugar, that you would be better off without.
High Fructose Corn Syrup: This is a really bad one! It originates in the States circa 1977, when import tariffs were imposed on sugar, so food manufacturers turned to this “monster” as a financially viable alternative. It is basically corn syrup that has been enzyme-processed to increase its fructose content and then mixed with pure corn syrup (100% glucose) to become “high fructose corn syrup”. You would really do good staying away from that one as it really wracks havoc in your intestines. HFCS is often found in biscuits, pastries and soft drinks. For example, Coca Cola uses sugar or HFCS in its recipe, depending on the country in which the drink is manufactured (i.e. what is the cheaper raw material).
Aspartame: So you think, "Well I'll be smart and get Coke Zero!" Bad idea! While aspartame does not contain any calories, the stuff is possibly worse than sugar! Something like 20 types of cancer have been linked to aspartame and while non of the studies has provided “conclusive” evidence, are you interested in being one of the lab rats? Aspartame was rejected by FDA twice, before in 1983, Dr. Arthur Hayes (then commissioner of FDA) overwrote his own decision and approved it, two months before his retirement. Strangely enough, he then accepted a position as Senior Medical Advisor to Burson Marsteller (NutraSweet’s PR agency)… Enough said… You make your own choices.
Sucralose: The “new age” sweeteners that apparently “come from baby sugar cane” and somehow, miraculously possess all the sweetness but no calories… I know that you know better than that!
Sucralose (sold at Pick’nPay under the brand Splenda as well as just Sucralose) may not penetrate the blood brain barrier as aspartame does, hence entering the brain and creating neuro-toxic havoc at the brain center, but it CAN adversely affect the body in several ways because it IS a chemical substance and not natural sugar. It is simply a chlorinated sugar. A molecule of sugar chemically manipulated to surrender three hydroxyl groups (hydrogen + oxygen) and replace them with three chlorine atoms. It has a powerful marketing team propelling it forward and again, if weight loss is all you care about, then go ahead and use it! You will look pretty in your coffin, if nothing else… (Sorry! Don’t mean to be rude, just an issue that I am very passionate about).
So what can you do then, when no matter how many apples you chow, that sugar craving just doesn’t go away?
Here are two options that I found, which (I think) are quite acceptable – a safe compromise:
Stevia: Stevia is a tropical plant native to South America . Its extract has up to 300 times the sweetness of sugar. It has a negligible effect on blood glucose, in fact, it even enhances glucose tolerance; therefore, it is attractive as a natural sweetener to diabetics and others on carbohydrate-controlled diets. It is not calorie free, like the artificial sweeteners, but because of its sweetness, much less is used, therefore controlling the overall calorie count.
Xylitol: Xylitol is a five-carbon sugar alcohol that is used as a sugar substitute. Xylitol is a naturally occurring sweetener found in the fibers of many fruits and vegetables, including various berries, corn husks, oats, and mushrooms. It can be extracted from corn fibre, birch, raspberries, plums, and corn. One teaspoon of Xylitol has less than 10 calories, vs 15 in the same amount of sugar. It contains zero net effective carbohydrates, whereas sugar contains 4 grams per 5 mL. Xylitol has virtually no aftertaste, and is advertised as "safe for diabetics and individuals with hyperglycemia". This is because sugar-alcohols have less impact on a person's blood sugar than regular sugars.
Xylitol is also a "tooth-friendly" sugar. In addition to not encouraging tooth decay (by replacing dietary sugars), xylitol may actively aid in repairing minor cavities caused by dental caries. Possessing approximately 40% less food energy, xylitol is a low-calorie alternative to table sugar. Absorbed more slowly than sugar, it doesn't contribute to high blood sugar levels or the resulting hyperglycemia caused by insufficient insulin response.
Xylitol is widely available at PnP, Checkers, Wellness Warehouse, Clicks, Dischem, etc. (in the health food section). It looks and “feels” like sugar – in recipes you can substitute like for like, i.e. one spoon of sugar for one spoon of Xylitol.
The one and only side effect I know about is it’s laxative properties when consumed in excess. But then may be that’s a good thing… Helps with portion control.
What I am trying to say is: avoid all forms of sugar like the plague and when you just can’t resist it, opt for the natural sugar-substitutes. They are not “free” calorie-speaking, but are much better for you.
All the best!
Ciao!
Jeni
Wednesday, October 15, 2008
Let's Talk Figures
Hey!
Summer is practically here and “bikini panic” is definitely all around me!
“What am I going to do? I am still 3 sizes over my goal weight? May be I should just skip Camps Bay this summer!” (I get a variation on this theme at least twice a day!)
Here is what I can do to help…
Sadly, I CANNOT tell you that it’s all ok, that it is “just water” or that you can blame your hormones/genes/circumstances for this. (I can, but it still doesn’t solve the problem!). The most I can do on that front is to point you to a cool website that recommends the most flattering beach wear for your shape (www.sofeminine.co.uk).
It’s something…
But now, to get to the core of the issue – why are you not losing weight. You eat clean, exercise several times a week, stay away from alcohol and starch and yet, nothing! What is the issue?
It is all in the maths. Yep, weight loss is all about mathematics. Eat more calories than you burn and you will store excess fat. Even if it is a lettuce leaf! Yes, I know, you have heard this before.
So, tell me, off the top of your head:
How many calories do you eat a day?
How many do you need?
What is your percentage deficit?
If you don’t know the answers to these questions, then you probably are not eating as “clean” as you think and your weight loss efforts are, at best, “opportunistic”. It’s like trying to shoot a target in front of you while looking to the left – you might get it right, but if you do, it will be pure chance!
So, today I will give you a brief tutorial into the figures of weight loss and your assignment will be to do the math, calculate your needs and plan from there. (You know you can always e-mail or call me if you get stuck, right!)
And here is the simplest way of calculating your calorie needs.
Take your weight in kilograms and multiply it by 2.2. This is your weight in pounds. Now take this number and multiply it by:
- 14, if you are mostly sedentary
- 17, if you exercise 3-4 times a week at moderate pace
- 20, if you exercise relatively vigorously most days of the week.
For example, if you weigh 65kg, then your weight in pounds is 143 (65x2.2). If you exercise on average three times a week, then your daily calorie requirements are in the region of 2,431 calories (143x17). Remember, this is the amount of calories you need to MAINTAIN your current weight.
If you are following this blog, let’s assume you are trying to lose weight. So, you need to eat less than that (this is what they call “calorie deficit”) to give your body the opportunity to use some of the stored fat, right? You may remember that we spoke about your body going into “starvation mode” if you cut your calories too drastically? This is where the second rule comes to play.
When cutting your caloric intake, never go beyond 20% of your total needs. It is counter-productive and chances are, you will feel too hungry to maintain your eating plan in the long run. Now, if we go back to our fictitious 65kg lady who exercises 3 times a week and needs 2,431 calories a day, we can calculate her “reduced nutritional needs” (i.e. cutting 20% of her daily calories to allow for some fat burning) we are looking at 1,945 calories a day. (2,431 less 486, i.e. 20% of 2,431, gives us 1,945.)
OK, so we have our first figure – the total daily calories.
From here, we are going to do two more calculations before we are done.
Firstly, we are going to estimate our example’s meal values. In other words, if Helen (I am tired of calling her example, so I gave her a name!) eats 6 meals a day, then each meal will need to be approximately 1,945/6 = 325 calories. So, if Helen decided to go to Woolies or Kauai or anywhere to pick up something for lunch, she should look at the label and ensure that her meal is not too far out of that amount. (Note that no one is recommending that Helen buys lunch – it is far better that she prepares it at home so she knows exactly what’s in it, but hey… life happens!)
Secondly, we are going to calculate how much of each macronutrient Helen needs. 40:40:20 is generally a good (and relatively easy to maintain) ratio for people trying to lose weight. This means 40% carbs, 40% protein and 20% fat. While these don’t have to balance precisely for each meal, you need to tally them up at the end of the day. This calculation can get a bit tricky as fat has twice the calorie density of carbs and protein, so pay attention.
40% of 1,945 is 778. Helen needs 778 calories from protein and carbohydrates respectively every day. There are 4 calories in a gram for these two elements, so we are looking at 195 grams of protein and carbs.
The remaining 389 calories (1,945 – 778 from carbs – 778 from protein) will be derived from fat. 389 calories of fat is approximately 43g of fat. I know it sounds like a lot, but fat has a habit of sneaking up on you, so keep your eyes open for it! The salad dressing, the skin on the chicken, the rind of the chop – it’s all fat.
Now, what you can do is put your requirements down on a piece of paper and try to figure out what foods you are going to incorporate in your menu to achieve your goal. Stuck? Post a reply and I will work it out for you!
Ciao!
Jeni
Summer is practically here and “bikini panic” is definitely all around me!
“What am I going to do? I am still 3 sizes over my goal weight? May be I should just skip Camps Bay this summer!” (I get a variation on this theme at least twice a day!)
Here is what I can do to help…
Sadly, I CANNOT tell you that it’s all ok, that it is “just water” or that you can blame your hormones/genes/circumstances for this. (I can, but it still doesn’t solve the problem!). The most I can do on that front is to point you to a cool website that recommends the most flattering beach wear for your shape (www.sofeminine.co.uk).
It’s something…
But now, to get to the core of the issue – why are you not losing weight. You eat clean, exercise several times a week, stay away from alcohol and starch and yet, nothing! What is the issue?
It is all in the maths. Yep, weight loss is all about mathematics. Eat more calories than you burn and you will store excess fat. Even if it is a lettuce leaf! Yes, I know, you have heard this before.
So, tell me, off the top of your head:
How many calories do you eat a day?
How many do you need?
What is your percentage deficit?
If you don’t know the answers to these questions, then you probably are not eating as “clean” as you think and your weight loss efforts are, at best, “opportunistic”. It’s like trying to shoot a target in front of you while looking to the left – you might get it right, but if you do, it will be pure chance!
So, today I will give you a brief tutorial into the figures of weight loss and your assignment will be to do the math, calculate your needs and plan from there. (You know you can always e-mail or call me if you get stuck, right!)
And here is the simplest way of calculating your calorie needs.
Take your weight in kilograms and multiply it by 2.2. This is your weight in pounds. Now take this number and multiply it by:
- 14, if you are mostly sedentary
- 17, if you exercise 3-4 times a week at moderate pace
- 20, if you exercise relatively vigorously most days of the week.
For example, if you weigh 65kg, then your weight in pounds is 143 (65x2.2). If you exercise on average three times a week, then your daily calorie requirements are in the region of 2,431 calories (143x17). Remember, this is the amount of calories you need to MAINTAIN your current weight.
If you are following this blog, let’s assume you are trying to lose weight. So, you need to eat less than that (this is what they call “calorie deficit”) to give your body the opportunity to use some of the stored fat, right? You may remember that we spoke about your body going into “starvation mode” if you cut your calories too drastically? This is where the second rule comes to play.
When cutting your caloric intake, never go beyond 20% of your total needs. It is counter-productive and chances are, you will feel too hungry to maintain your eating plan in the long run. Now, if we go back to our fictitious 65kg lady who exercises 3 times a week and needs 2,431 calories a day, we can calculate her “reduced nutritional needs” (i.e. cutting 20% of her daily calories to allow for some fat burning) we are looking at 1,945 calories a day. (2,431 less 486, i.e. 20% of 2,431, gives us 1,945.)
OK, so we have our first figure – the total daily calories.
From here, we are going to do two more calculations before we are done.
Firstly, we are going to estimate our example’s meal values. In other words, if Helen (I am tired of calling her example, so I gave her a name!) eats 6 meals a day, then each meal will need to be approximately 1,945/6 = 325 calories. So, if Helen decided to go to Woolies or Kauai or anywhere to pick up something for lunch, she should look at the label and ensure that her meal is not too far out of that amount. (Note that no one is recommending that Helen buys lunch – it is far better that she prepares it at home so she knows exactly what’s in it, but hey… life happens!)
Secondly, we are going to calculate how much of each macronutrient Helen needs. 40:40:20 is generally a good (and relatively easy to maintain) ratio for people trying to lose weight. This means 40% carbs, 40% protein and 20% fat. While these don’t have to balance precisely for each meal, you need to tally them up at the end of the day. This calculation can get a bit tricky as fat has twice the calorie density of carbs and protein, so pay attention.
40% of 1,945 is 778. Helen needs 778 calories from protein and carbohydrates respectively every day. There are 4 calories in a gram for these two elements, so we are looking at 195 grams of protein and carbs.
The remaining 389 calories (1,945 – 778 from carbs – 778 from protein) will be derived from fat. 389 calories of fat is approximately 43g of fat. I know it sounds like a lot, but fat has a habit of sneaking up on you, so keep your eyes open for it! The salad dressing, the skin on the chicken, the rind of the chop – it’s all fat.
Now, what you can do is put your requirements down on a piece of paper and try to figure out what foods you are going to incorporate in your menu to achieve your goal. Stuck? Post a reply and I will work it out for you!
Ciao!
Jeni
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