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Good Foods vs Bad Foods for weight loss

183:720086170 (Joe Newbold) — Sun, 17 Jun 2018 10:14:30 GMT

There's no such thing. There are calories and your ability to create a deficit which will promote weight loss / fat loss.

If, for example, you maintained weight at 2000 calories and you ate 1500 calories of anything, you would lose weight. It could be 1500 calories of chocolate, cheese and wine. Yes, you would still lose weight because you have a calorie deficit and your body would utilise it's own stores to provide the energy your body needs for it's daily tasks.

Now, if we use 1500 calories of chocolate as our example, you would find that it would equal 1.5 x a 200g bar. That's not a lot of food for such a high calorie return. But yes, you would still lose weight if that's all you ate in a day. The questions we now ask are: Would that keep your energy levels going for a whole day without consuming anything else....not likely. Would it give your body all the nutrients, vitamins and minerals it needs for a healthy lifestyle.....certainly not.

So, which foods should we choose if weight loss is our goal?

Preferably foods which help to keep hunger under control and provide our body with all the nutrients it needs to maintain a healthy lifestyle..........Lower calorie / High nutrient foods. First suggestion with every meal would be to choose a protein source which helps to fill you up and keep hunger under control (preventing over-eating and maintaining portion-control). This can be anything from lean meats, fish, eggs, yoghurt, nuts, lentils, pulses, protein powders etc. Add to that some kind of vegetables, salads and fruits to give your body the nutrients it needs and will also assist with keeping hunger at bay. If you have a larger frame and are very active, you may find you need to increase the portion sizes or add some starchy carbohydrates to get the calories you need (rice, potato, pasta, bread).

So, are there good and bad foods for weight loss...NO, but are there foods which will make things easier on our ability to stay focused and keep hunger at bay....ABSOLUTELY.

The foundation of a weight-loss journey

183:720086170 (Joe Newbold) — Sun, 17 Jun 2018 09:49:57 GMT

Your motivator has to mean more to you than the challenges we face every day which try and derail our attempts. Only then will you make the right choices and push closer to your goal.

MYTH: Everyone puts on weight as they get older, it's part of ageing.......... RUBBISH!

183:720086170 (Joe Newbold) — Thu, 14 Jun 2018 18:49:18 GMT

This x-ray shows the cross-sectional area of a thigh for two individuals in their 70's.

Muscle mass decreases if unused - "If you don't use it, you lose it". Muscle mass controls part of our natural metabolism and when you lose muscle, your metabolism drops but how people eat doesn't change. Therefore they change from calorie maintenance to calorie surplus and put on weight as a result. But they blame age for the increased weight, not that they lost muscle because they became less active.

Can it be changed...... DEFINITELY. Increase your daily exercise, especially strength/resistance training.

Keep moving people ��

Weight Loss techniques - Balance Your Blood Sugar Levels - Divide by 5

183:720086170 (Joe Newbold) — Thu, 12 Apr 2018 15:17:46 GMT

All food can be broken down into 3 different macro-nutrients – Carbohydrates, Proteins & Fats. Many people in Western society will consume approximately 60—70% of our food through carbohydrates (e.g. cereal/toast for breakfast, sandwiches for lunch, pasta/rice/potatoes for dinner). All carbohydrates break down to sugar eventually, so the more carbs in our diet, the greater the amount of sugar breakdown (this includes alcohol and sauces).

Now, carbs are not bad, in fact our body needs a certain amount to be able to function. However, when our diet consists of such a high amount of carbs, a high amount of sugar breakdown will follow, entering our blood stream. This is our blood sugar levels. Once our body has taken the sugar it needs, any excess will be stored as fat for use later. However, if we don’t come back to using it later these fat stores increase and surprise, surprise our weight goes up and we ask ourselves ‘I wasn’t this heavy last year’.

So, how do we combat this constant battle of potential fat storage and fluctuating energy levels…..Answer…….control the amount of carbohydrates we have. A very simple method which has worked very well for most people (we’re talking average Joe, not athletes, that’s a whole other story) over the years is called the ‘Divide by 5 rule’. When looking at a packet, identify the Total Carbohydrates in that serving and across the meal/snack as a whole, then divide by 5 to give you an approximation of how many teaspoons of sugar it breaks down to once consumed. To avoid excess fat storage and balanced blood sugar levels, aim to keep this under 6 teaspoons. For example, a 75g serving of pasta is around 55g Carbs – divide by 5 equals 11 teaspoons of sugar…….and that’s just the pasta, then add on the carbs from the sauce, the garlic bread and glass of wine and we have an explosion of sugar heading through our system destined for potential fat storage.

Not all carbs are created equal – a 200g bag of spinach (yes, spinach is a carbohydrate, just a non-starchy version) has around 3g Total, divide by 5 equals 0.6 teaspoons of sugar – a much better choice if fat loss is your goal (high nutrient, low calorie and will likely keep you fuller for longer). As you will notice, most salad and veg is much lower in carbohydrate than it’s starchy cousin, which means less sugar breakdown and less (hopefully no) fat storage.

So, next time you’re making a meal or scouring the supermarkets, divide by 5 and choose the healthier carbohydrate option…..your body and waistline will thank you for it!!

Happy eating

Why have a Personal Trainer / Coach?

183:720086170 (Joe Newbold) — Sat, 10 Mar 2018 23:25:24 GMT

A picture paints a thousand words so hopefully these pictures say it all. These results are taken from one our clients who was initially 'on the fence' as to whether having a coach would be worthwhile and if it was worth the money. 4 months later she is obviously no longer skeptical and is so glad she made the commitment to the coaching. We achieved more together in 4 months than in 10 months working alone.

So what was the difference between working alone and working with a coach.......so much! To name a few - correct nutritional guidance tailored to you, weekly support and guidance, increased accountability for nutrition and activity, someone to keep you motivated (especially when times get tough), someone to work you harder than you would do alone (getting out of the dreaded comfort zone), structured workouts specific to your goals, having weekly appointments to help you maintain consistency and motivation.

If any of this sounds like something that would help you, then why not give it a go.....NOTHING TO LOSE, EVERYTHING TO GAIN.

So if you are looking for a Personal Trainer in Hemyock or a Personal Trainer in Mid Devon, why not give us a call to arrange your FREE consultation to find out exactly how we can help you to achieve your goals.

THE COST OF GETTING LEAN? IS IT WORTH IT?

183:720086170 (Joe Newbold) — Sat, 10 Mar 2018 15:59:23 GMT

Getting ripped, six-pack, sexy abs, tight butt - all associated with the cover model / beach body look, but what does it really take to achieve that look??

The guys over at Precision Nutrition (Canada) produced this awesome infographic which very simply highlights not only what has to be done to achieve a certain goal but also what you would need to sacrifice in the process.

It really helps put into perspective the vision of the body you have in mind versus what you'll actually need to do to get there. Is your goal realistic based on what you are willing or not willing to change??

So, simply choose the goal you have in mind, then decide whether you are willing to live the lifestyle to achieve it. If so, crack on, if not, re-evaluate your goal and make the changes you think you are willing to bring into your lifestyle.

For the full infographic breakdown, go to:

https://www.precisionnutrition.com/cost-of-getting-lean-infographic

Weight Loss techniques - Combine Protein, Carbs & Fats with each meal/snack

183:720086170 (Joe Newbold) — Thu, 01 Mar 2018 11:16:30 GMT

This will help effective fat loss, maintain consistent energy levels and balance blood sugar levels. Many people I have come into contact with over the years have a diet that consists of 60-70% carb based foods (cereal, bread, pasta etc). These will simply not keep you going for long enough before your blood sugar levels dip and you’re hungry again. The result……..more calories go in and body fat either stays the same or goes up.

Protein foods will always fill you up more and break down slower, therefore keeping energy levels higher and hunger at bay. The result……….less calories go in and your body starts to dig into its’ own fat stores for energy. Also, ensuring you always include a protein source with every meal will allow your body to self-repair when any muscle mass is broken down from exercise and the calorie deficit you have created.

Protein alone will keep you going for so long but by mixing it with some carbs and healthy fats, your body will take longer to break it all down and keep hunger levels at bay for longer.

Remember, there are no bad foods out there, simply foods that we overconsume. Theoretically, if you create a calorie deficit, fat loss can be achieved just by eating chocolate. Now, will that give you the most energy consistently for the day…..probably not. Will your body thank you for giving it such low nutrient foods……..probably not. So, don’t beat yourself up for having foods you enjoy, just remember that wonderful word……….moderation! If creating a deficit is your goal, there are foods that will allow you to do that which will keep your energy levels higher and make it easier to keep hunger at bay.

o Lean Protein examples - chicken, fish, lean beef, eggs, lentils and soy products

o Complex Carbohydrate examples - vegetables, salad, fruit, oats, wholegrain rice, wholegrain pasta, wholegrain bread

o Healthy Fats examples – fish oil, eggs, nuts, avocado, olive oil, coconut oil

Happy eating!

Weight Loss techniques - Stay Hydrated

183:720086170 (Joe Newbold) — Sat, 03 Feb 2018 15:15:02 GMT

In my 20 years in the health industry, this is by far the easiest and simplest change people can make to improve their health, energy levels and lose weight effectively.....long term. When you're hydrated, you remain fuller for longer and eat less per day. You don't have to have a PHD in nutrition to understand this is the key to weight loss (less calories in, more out = deficit = weight lo ss)

To calculate how much you should be aiming for per day, follow this simple calculation: 0.033 x weight in KG = litres of water

But remember, this doesn't have to happen tomorrow. It's all about changing habits and that takes time. It just needs to be better than it was before and if you follow this simple method of success, you'll achieve your goal and more likely to stay there for the long term.

Happy drinking!!