One Fit Woman Online Coaching

🤔🤔🤔

Getting back on track.

Do know what to do?

Do you find yourself thinking,

“I could do it if I wanted to”

But then never start.

Here are some tips to get you heading in the right direction 🙌🏼

I am guilty of this 🤦🏻‍♀️

Often seeing a goal as such a huge mountain to climb

I don’t even start.

Taking a step back, breaking things down

and deciding the things you can do or need to do daily

The actual actions or process goals needed to reach the end goal

Makes getting started and maintaining the actions so much easier ✨

As you can see, 70% of the energy (calories) you consume each day are used for your body to function.

There are some ways you can use your metabolism to your advantage to burn more calories:

1. Increase your NEAT by keeping an eye on your daily steps to make sure you are getting enough, 7500 steps should be a minimum for health related benefits and anything over that will increase your energy expenditure. Don’t worry if that sounds like a lot just try to gradually improve from where you are.

2. EAT - Make sure you’re getting in some consistent planned exercise, preferably including some resistance training as this not only gives the body shape & tone (muscle) but also helps you to keep strong and mobile as you age.

3. TEF - Thermic effect of food. The type of food you eat actually burns some calories! with protein at the top of list at 20-30%, followed by carbs at 5-10% and fats at 3% - Another reason to consume more protein and make your meals work for you!

👉🏼 However with these making up a small percent of your metabolism you can see why making nutritional improvements is key

👉🏼 you probably can’t burn enough calories to make an impact if your calories consumed is simply too high for your bodies requirements.

👉🏼 Any calories or energy not used by your body gets stored as fat.

Calories will always be the key denominator in the results you get, and any one of these components of the metabolism alone will probably not be enough if you do not make any changes to your diet.

But… Combined… Improving your nutrition, exercising and increasing your daily activity will create an impact and you will be able to get significant results.

If you have any questions drop me a dm or leave a comment 🙏

Increasing protein should be top of the list for when someone who wants to improve their health & lose fat or change their body composition

Consuming adequate protein will help you:

👉🏼gain muscle
👉🏼preserve muscle
👉🏼feel fuller when dieting
👉🏼 use more energy to digest and absorb (TEF) meaning it uses more calories simply eating it.

I find that people often struggle to consume adequate protein

Often clients will be eating such a small amount that an increase seems like they are eating “too much”

And can’t eat all that as it’s too filling

Usually because they have been eating the predominant bulk of their meals from carbohydrates

Try changing the ratios of your meals, a little more protein and less carbohydrates to accommodate the increase

Aim for 1.6-2g per kg of body weight or 100g per day is good place to start.

If you would like to know more or have any questions drop it in the comments or dm 🙏

EAT or exercise activity thermogenesis accounts for around 5-10% of your TDEE (total daily energy expenditure or metabolism)

It makes up one small component of the total energy your body expends daily (or could expend)

Meaning that it is such a small amount that alone it isn’t optimal for fat loss.

Ive gotten to the punch line from the off set…

NOTE: There are plenty of benefits to exercise and I will come to that later on

Question example: When I start running / working out I always lose weight and when I stop I gain it, so it is good for weight loss, right?

Some people will start eating a little bit better & cutting back on alcohol when they start exercising.

Which is where the results would come from.

The amount of calories expended during exercise is not that much.

Most people overestimate the amount of energy they use going for a run or doing a workout

When they refuel after and consume a regular meal they eat back the energy burnt and more

It is pretty hard to avoid doing this when a 1 hour run burns around 6-700 calories (depending on your speed, weight etc)

If you did run for a full hour, you would probably be super hungry after and very sweaty

making you think you had burnt enough calories to eat a house!

The point is that exercise alone is not optimal for weight or fat loss and should be combined with an appropriate calorie intake for your goals.

The benefits of exercise are very important and fat loss shouldn’t be the only reason you do it

Benefits: Health related illness is reduced, avoiding premature death, muscle gain and its great for your overall wellbeing & mental health.

Scale weight can be a real cause for contention

I find a lot of women still use scale weight as a short term measure of how their weight loss journey is progressing

Almost always this has a negative impact on how long they continue with the new nutritional habits they have started

👉🏼 Example:

Jenny weighs herself Monday she is 70kg

Tuesday she is 70.8kg

Panic 😱 She skips some meals, or opts for very bland small meals

2 days later Jenny has given up as eating half a tomato and a piece of lettuce is hell!

Jenny thinks it isn’t working for her, and she can’t face doing this long term.

If jenny had realised that the fluctuations are normal, and she should just carry on as she was

She would have a better chance to stay with it long enough to see results

The scale would/should trend downwards over time.

Remember
👉🏼 A gain on the scale overnight doesn’t tell you anything.

👉🏼Don’t make changes based on an overnight increase

👉🏼The scale is one way to measure progress - over time! 3+ weeks (a bitmore or less)

Missing a workout, having an impromptu night out or grabbing fast food at lunch time

Doesn’t mean that you’ve failed and should

“Try again” next week when you have built up your “willpower again”

It’s feedback!

Awesome, helpful, useful experience

That you can use to keep moving forwards.

When any of these things happen,

you can either pick things up where you left off

Or

Make a change to avoid it next time.

It’s all useful feedback not failure 🙌🏼

Macronutrients matter

In one study, increasing protein intake from 15% to 30% of overall daily calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.

👉🏼A good place to start is by replacing some of your carbs and fats with protein by adding a few extra slices of meat, fish, tofu etc

Add a portion of vegetables / fruits too, and you’ll be off to a great start.

👉🏼You will feel hungry at one time or another when you start dieting.

Whilst a little bit of hunger between meals is normal and ok

If you know you’re going to have your next meal shortly there is no need to immediately rush off for snacks.

Getting used to a slight feeling of hunger and then waiting till your next meal is ok. ( Provided its not many many hours, this is not a good habit for long term success)

Whilst calories are king when dieting

You can make things easier by incorporating the advice mentioned in this post.

👉🏼If you’re having a slice of toast with butter and marmite for breakfast

you will most likely be hungry before you sit at your desk to start work.

👉🏼If you have toast and a veggie packed omelette for breakfast you are more likely to be fuller for much longer.

Meaning you’ll probably consume less throughout the day.

Macronutrients matter.

👉🏼Focus your efforts on increasing protein and fibre and you’ll be off to a solid start

Have you made any changes now or in the past that worked for you ? 👇🏼👇🏼👇🏼

Let’s set some goals…

And then some actionable steps to get there ✍️👊🏼

Would love to hear what goals people are working on rn? 👇🏼👇🏼👇🏼