The Nutrition Pyramid: Energy In v Energy Out

The one aspect of your diet to master before you look at anything else. You want these two things to be equal (to maintain your current weight) or for Energy Out to exceed Energy In (to lose weight).

Whether you eat nothing but crisps or nothing but vegetables if you eat more calories than you burn you will gain weight – regardless of what you eat, when you eat it or how you eat it.

Your Objective:

Understand how many calories you should be eating, how to work that out and why that’s important.

To workout how many calories to eat you need to know your TDEE (Total Daily Energy Expenditure). This gives you an idea of roughly how many calories you burn in a day INCLUDING your normal activity… this means that you don’t need to add on exercise calories to this number. That’s important because who has time to work out a different daily calorie expenditure? You want an overall figure you can use every day.

The equation is

M24/F22 X Bodyweight in KG = BMR

e.g.

24 X 90kg = 2160 calories per day.

This is the BMR – Base Metabolic Rate. The absolute minimum calories the body needs to wake up, do nothing all day except for breathe.

To find how many calories you should eat for your activity levels multiply this figure by 1.1/1.2/1.3/1.4

1.1 – lightly active – moderate exercise but sedentary job

1.2 – moderately – active intense exercise but sedentary job

1.3 – Very Active – Moderate exercise and active job

1.4 – Extra Active – intense exercise and active job

e.g.

2160 X 1.3 = 2808 calories per day

Now…If you are here for fat loss you need to get in a calorie deficit by around 10- 20% the sweet spot!

e.g.

2800 calories X 7 = 19,600 calories per week!

80% of this is 15680 calories per week OR 2240 calories per day.

If you want to lose weight this is the absolute foundation of doing so. Without this anything else you do is a bit pointless as the foundations just aren’t there to support it.

Do the Basics Well

Successful people do the basics well and consistently

Sometimes it’s easy to look at things and think- they’re too simple there must be more to it than that. The reason I’m not getting the results I want isn’t that I’m eating too little or too much it must be how my body responds to certain foods… and so on.

Now the truth is there are lots of variables to our health and fitness. But, you can take account of all these things and yet if you don’t nail the basics it won’t be effective.

Think of your fitness and nutrition like levels in a game- to get to level two you must master level one. Each level acts as a foundation for the next level. You’ll often hear of things like the nutrition pyramid – that’s the same concept, you need to establish a solid base (in nutrition that’s getting your energy balance right as we discussed yesterday) before looking at macro and micro nutrients, meal timings or supplements will be useful- you basically don’t want to build on a shoddy base!

It’s human nature for us to want to look into the specifics, the idea that little tweaks will be the things that makes everything fall into place for us is tempting. But it’s the little tweaks at the basic level that will first make the difference. Once you’ve cracked those then feel free to move onto looking at the specifics of what and when you eat if you still want to- although you might find that you feel less of a need to.

Weight

If you started a weight loss journey at the start of January you might have found you’ve dropped a few pounds already.  Often at the start of any kind of change in eating patterns we can see a sudden dip on the scales.  That will start to slow / plateau out naturally after a few weeks though.  However that doesn’t mean you aren’t still getting results.  Our weight naturally fluctuates across the day / week / month so using the scales alone to monitor progress can end up being demotivating. 

Here’s a few other ways to monitor your progress which are far more reliable:

  1. Take pictures- front, back, side and compare across the weeks to see a difference in body shape.
  2. Take measurements of your thighs, upper arm, waist, chest and keep track of inch loss.
  3. Keep a pair of trousers that are maybe a bit tight to one side and try on every few weeks to see how the fit changes.
  4. Keep a journal of your mood, water intake, sleep, steps, lifts, running PBs and see how much better you feel as the weeks progress and your fitness improves, you might find you end up not even bothered about your weight.     

One Small Hack

This week I’m trying a little hack to reduce my calorie intake.

Quite simply I’m swapping breakfast for a Whey protein shake 4 days a week.  I normally have a breakfast of around 400-450 calories a day, whereas a shake is around 90 calories thus reducing my intake by about 300-350 calories a day.

It’s actually easier too because it reduces the amount of meal prep I need to do.  On the days I have more time in the morning I’m still going to make breakfast, because it’s one of my favourite meals of the day when not rushed.

If you’re trying to lose weight not everything you do has to be dramatic or complicated.  

Lean into Discomfort

If you’ve made some changes in the new year now is when it’s about to get tough.

Typically the first couple of days into something new aren’t too bad, any discomfort is balanced out by some optimism for the new. After that shine starts to wear off but it’s not yet a habit and no results can yet be seen, that is when it starts to get hard.

Because new breeds motivation but doesn’t last.

Results breed motivation but you need to do the habit for a while to see them.

Habits don’t require motivation but you’ve got to purposefully do the thing consistently first to create the habit.

So here is where it might feel difficult. Here is where you have to lean into a bit of discomfort and do things when you don’t want to, or say no to things when you want to say yes, or work when you would rather rest.

The thing is if nothing changes then nothing changes. So if every time you try and make a change you give up as soon as it gets hard noting will change. So if you do really want to make a change in 2022 and it starts to feel tough in the next few days / weeks, know it will get easier if you keep going but you have to lean into discomfort for a little while.

New Year New You

How’s your new year going?

It’s always really tempting to start your new year changes as of 1st, because it feels like a clear slate.

In reality though, chances are you haven’t yet started and that’s ok.  Being real, 1st is generally still Christmas for a lot of us and this week will be the reality of going back into work and emails and to do lists and urgent jobs, which after a week or so sitting on the sofa is likely to feel knackering.

Remember it’s ok to start a new habit, hobby, training plan, calorie counting, whatever your new goal may be at any point in the year.

It doesn’t have to be 1st January, it doesn’t even need to be a Monday.

Don’t beat yourself up if you haven’t started yet.  Don’t beat yourself up if you started and have slipped up.  In fact this year don’t beat yourself up at all, if something doesn’t go to plan just brush yourself down and get back on it.

Toxic Diet Culture?

Today I saw a post referring to calorie counting / losing weight (dieting) as toxic.

Toxic!

In 2022 can we please stop referring to anything we don’t personally like as toxic? Because whilst calorie counting may not be right for everyone that doesn’t mean it’s toxic. same with weight loss.

Now, quick caveat, there are people for whom calorie counting isn’t a good idea, it can indeed for some become obsessive and be damaging. For those people yes calorie counting is not to be encouraged.

But for many calorie counting is the most simple straight forward, cost effective and practical way of creating a calorie deficit – which if you want to lose weight – is what you need to achieve.

So let’s reframe the notion that calorie counting is toxic. Calorie counting is simply a method of tracking energy intake which for some people will work well but whom for some may not be beneficial.

Swimming is a very good way to exercise. Except not for me, because I can’t swim. Does that mean swimming is toxic and a bad way to train, because it doesn’t suit me? Pretty sure everyone reading said no in their head just then.

Very few things in life are in themselves toxic, our relationship with something may well be toxic, that doesn’t mean it is also toxic for everyone else.

Diets get a bad rap, because traditionally they’ve been seen as restrictive and not sustainable. That’s really not the case these days. Most coaches will encourage sensible calorie deficits and won’t suggest you cut out food groups or stop eating your favourite foods.

Diets are just using a bit more energy than you consume each day to create a physical change in your body. Unless you’re doing that to please someone other than you it is not toxic.

Certain things might be a bit triggering to us personally, that doesn’t mean they’re automatically toxic, I think it’s a bit unhelpful to ourselves not to recognise that, as it puts all the responsibility for our reactions onto society, when in reality we can’t control what other people say or do so we have to instead look to control how we chose to react to it.

Christmas Eve Eve

Christmas Eve Eve.

Officially now the time when all food consumed, bar a bit of a roast on Christmas Day, is chocolate based.

Train if you want to train, eat a vegetable or two if you fancy. Or don’t.

There will be lots of posts from people like me after Christmas about how to get your fitness goals on track but let’s face it, after the last twelve months, we all deserve to celebrate as we see fit.

And if anyone tells you otherwise just make sure there’s some wine and cheese to and and tell them you’re in a business meeting.

Advent Calendars

I may have just opened 13 windows of my advent calandar in one go.

I only got given it today (Covid has a lot to answer for).

I was going to open 2 windows a day.

Then I sat and opened all 13.

At this time of year you can exercise control or you can accept that you will eat more and probably move a little less. 

And that’s ok because we want to look after our bodies to be able to live, not live to train and diet.

If you want to stay strict and controlled this month do, don’t let anyone make you feel bad for that.  But if you don’t that is also ok.  You don’t have to go crazy in either direction, but if you want to, then eat all the advent calendar chocolates!

How Strict Should You Be Over Christmas?

How strict should you be with your diet over Christmas?

A question that is asked every year again and again and will always garner some varying answers. Some will argue you should continue to track, offer ideas for damage limitation. Others will be aghast at this and say this is extreme and Christmas should be enjoyed.

Now let’s be honest here.

If you are happy where you at, are not working to lose weight or towards any specific goal and want to binge eat mince pies from 1st December then go for it.

If you are trying to work towards a goal however that mindset is likely to leave you feeling a little crap by January. What might be a more balanced approach is to decide in your mind when Christmas actually is. Because Christmas is really the days between, say, 24th- 26th December maybe even 24th- 31st December. The rest of December is the Festive season sure, but not actually Christmas.

So a strategy of:

  • Not tracking at all and eating whatever you like between Christmas Eve and Boxing Day (or New Years Day)
  • But tracking for the rest of December so you are aware of what you’re eating
  • Yet also being aware that you might not hit a deficit or even maintenance every week because you’re still going to be going to events and celebrating with friends
  • But being aware that by tracking you probably won’t go madly off track every single day and you’ll feel in control which in itself can stop you from going on a mad binge
  • When you do go out you can then chose whether you just eat whatever you want or if you decide to follow damage limitation strategies (not depriving yourself but substituting full fat mixers for diet, having a small wine instead of a large, lining your stomach or pace yourself so you’re less likely to eat a kebab shop on the way home and so on).

The upshot is in December if you eat breakfast, lunch and dinner there are 93 meals. If you eat whatever you want between 24th- 31st December that’s 24 meals. That’s 25% of your month. If you are sensible (not strict just not a dick) for 75% of the month to be honest you’ll start 2022 feeing pretty good.

So how strict should you be over Christmas- the answer is not strict at all but Christmas isn’t 31 days long unless you want it to be!