Kickstart your weight loss and get on track with 3 simple steps
Weight loss and nutrition seem to be a pretty scary topic to most people. There is so much information floating around out there and every big corporation seems to change their mind about cutting out carbs, fats, sugars, etc. It's almost hard to know where to turn.
But don't fret! I'm here to help you... Being a Sports Nutrition Coach helps me help you! I love knowing the science behind things when I start working with new clients. And generally the big topic they want to talk about is WEIGHT LOSS or getting STRONG! If thats what you want to do we still have to start with 3 beginning steps..... Read on to learn about those steps!
Quick story. When I was approximately 16 years old I had the thoughts of "I'm fatter than all the pretty girls at my school." I remember thinking about diets and not eating food. Then I also remember going to my auntie's restaurant after school and eating a plate of 12 perogies with a heap of sour cream and a slice of cheese cake for dessert. What a roller coaster my hormones must have been! I have good memories about being in university over the summer living in residence and going to the gym daily. At that point I had decided not to "diet" but to feed myself good foods that made sense to me. I ate alot of veggies and fruits with meats, and then some bready/noodly carbs after my workouts mostly. I felt my best ever!
Now that I'm a Sports Nutrition Coach I know exactly why I felt so good and what my body was doing with those foods! Becoming a certified coach also taught me how to kickstart weight loss and fix nutrition when someone falls slightly off the turkey trail!
There are three simple steps to getting on track, which by the way helps with weight loss!
Identify possible deficiencies
Adjust your food type and amount
Fine tune the details
#1 - Deficiencies
There are a few main "deficiencies" we see in the nutrition coaching world. They are that people don't drink enough water, they don't get enough vitamins and minerals, they don't eat enough protein, and they don't get enough healthy fats in their diet.
It's interested how media tells us that fats are bad, yet your body desperately needs healthy fats to help regulate your hormones and to help transport items within your body! Not to mention healthy fats are vital for proper brain development and nerve function!
So while yes watching processed fats is a good idea. You still need healthy fats from meat and other things like avocado, oils, nuts, and seeds. So always picking the absolute leanest cuts of meat isn't exactly the best thing to do constantly. When it comes to cooking with lean meats like wild venison, elk, grouse, pheasant, etc add a bit of butter, oil or avocado to your meal!
That felt like a bit of a "fat" tangent..... It's also very very important to be eating a wide variety of colourful veggies and fruits to help get all the awesome vitamins and minerals you need. I know it can sometimes be tough to understand vitamins and minerals, but believe me when I say they have super important jobs in your body and being deficient can really be bad! THINK SCURVY!
If you ever have a question about what a vitamin or mineral does in your body please ask me.. i'd be happy to outline those for you!
#2 - Adjusting food type and amount
Once you've started eating all the good things and making sure your getting a lot of variety in foods its time that you can adjust your meals and foods.
I prefer to start clients on a fairly even "macro" split. Mostly what that means is I want you to get one of each macro on your plate at each meal. One cupped hand portion of carbs (preferably veggies), one palm portion of protein, and one thumb portion of healthy fats at each meal. And eating approximately 3-5 meals per day depending on your activity levels and hunger. The amount of meals and amount of food per meal is something best discussed with a Sports Nutrition Coach. If you would like to chat about that let's connect! Email me!
At this time you may also want to start looking at the types of food you are eating. Are you eating lots of fresh whole veggies and fruits, some carbs with lots of fibre, fresh wild meats and healthy fats like seeds, nuts, and avocados? OR are you eating boxed "health foods", drinking pop, eating granola bars and lots of bready things?
Some great options for adjusting your food type and variety are:
Rice > Riced Cauliflower
Pita > Lettuce wraps
Granola bar > Trail mix
Packaged Ham > Sliced Wild Meat Roast
Potatoes and corn > Raw carrots, beets, broccoli, cauliflower, etc (essentially a wide variety of fresh veggies)
Packaged > Homemade
#3 - Fine Tuning
Fine tuning is your last step in the process to weight loss, muscle gaining, etc. As a coach we use fine tuning after you have learned to eat slowly, to 80% full, eat all the different kinds of foods, drink water, and after you've increased your food variety and type.
We use fine tuning as a way to get you over a plateau or figure out exactly what your body likes. For example I had a lady client who went through all the steps with good success but not as much as she had hoped for. We chose a timeframe within our program where we would go ahead and look over everything and evaluate. I decided she may benefit from decreasing her "grain carb" intake and adding a bit more protein to her meals. Sure enough that was the slight change she needed to keep pushing forward and upwards.
Now this is the area where you should really consult and work with a Sports Nutrition Coach. We are able to look at what you are doing and where you want to go with a scientific knowledge background and decide if the changes may work for you. Sometimes people want to make changes on their own such as decrease carbs when they aren't getting enough calories anyway and that can completely stall all of your progress.
Have a great day!