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NUTRITION
and WEIGHT MANAGEMENT |
INTRODUCTION
WHAT
IS A ‘BALANCED’ DIET?
THE
MACRONUTRIENTS
VITAMINS
& MINERALS
CALORIES
and EXERCISE
TOP
TIPS FOR SUSTAINABLE WEIGHT LOSS
COMMON
MYTHS
WHAT
NEXT?
click any
of above headings for a printable version
INTRO
: BALANCED DIET : MACRONUTRIENTS
: VITAMINS & MINERALS :
CALORIES & EXERCISE
: TOP TIPS : COMMON
MYTHS : WHAT NEXT |
INTRODUCTION
Why do so many people struggle with applying the fundamentals
of good
nutrition and maintaining a healthy weight? Why is
‘burn more energy than we consume’
so difficult for millions of people when it is such a simple
equation? Yes it’s simple,
BUT IT’S NOT EASY for MANY people.
I would like to point out here that MANY people do get it right
and are leading
healthy lifestyles and are reaping the benefits. They have found
their right balance
either innately or by searching for their own route to healthy
nutrition,
weight management and lifestyle.
My concern is for people who for whatever reason/s, are not
where they want to be in terms of
their health, weight, motivation or direction.
We are all individuals with different genetics, body shapes,
likes, dislikes, fears, aspirations,
lifestyles, incomes, choices, spare time, support systems, motivations
and goals. The list could
go on and on. The point I want to make is that it’s not
surprising why so many people get the fundamentals wrong, either
in a BIG way or just small ways, but on a regular basis!
So below I want outline some general fundamentals regarding,
diet, nutrition and weight
management. Some of these will probably be familiar and some
may not? But let’s not forget,
WE ARE ALL INDIVIDUALS, and if YOU would like INDIVIDUAL guidance
to help
with your nutrition and weight management, then I would like
to help!
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WHAT
IS A ‘BALANCED’ DIET?
A Balanced diet consists of the 5 main food groups in the right
proportions. This should
contain all the macronutrients, nutrients, vitamins and minerals
our bodies need to function well.
Making sure our plate or weekly eating pattern follows all these
groups in the right proportions is a simple way to ensure we
nourish our bodies to keep healthy, maintain weight or lose
weight.
1. Fruit and Vegetables –33% (Carbohydrates)
2. Bread, rice, pasta, potatoes - 33% (starchy Carbohydrates)
3. Dairy – 15% (protein and Fat)
4. Meat, fish eggs, beans, nuts, seeds - 12% (Protein
and Fat)
5. Foods high in fat and sugar (processed foods mainly)
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Simple!
But millions of people get this wrong and are unhealthy, overweight,
ill and unhappy.
Yes the theory is Simple but the reality for many people is
FAR FROM EASY! 
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THE
MACRONUTRIENTS
:
BUT WHAT ARE CARBS, PROTEIN, FAT and WHAT DO THEY DO
FOR US?
CARBOHYDRATES
 
 
What they are - Carbs form the backbone of our
diet. Fruit, Vegetables and starchy carbs
such as potatoes, rice and bread are all carbohydrate
–rich foods. Carbohydrates are usually classified
as either simple (i.e. Sugars) or complex (Potatoes and
Rice), according to their chemical structure. More recently,
Carbs are also classified according to their
Glycaemic index (G.I.) as well. More later!
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Why we
need them - The bodies main source of ENERGY. Carbohydrate-rich
foods
supply the body with its primary source of fuel – GLUCOSE,
which is stored in the body as
GLYCOGEN. Glucose is a type of sugar that is easily transported
by the body.
Glycogen is stored in the muscles and is the main fuel for the
brain and nervous system.
Carbs must be present for us to burn body fat, but excess carbs
will be converted
and stored as body fat in our fat cells.
How much do we need? Some health institutions
and nutritionists recommend
between 50% and 65% of our calorie intake. More recently guidelines
are based on body
weight per kilogram: 4-5g of Carbohydrate per kg of body weight
for healthy, active people.
PROTEIN
 
 
What they are - Proteins are made up of chains
of amino acids of which there are hundreds in nature,
but only 23 are important to humans and 8 are ‘essential’,
meaning we cannot manufacture them in the body and therefore
we need to absorb these from the foods we eat. Proteins
can be divided in to 2 groups. Dairy, which include milk,
cheese, yoghurt, and Non Dairy sources, which include,
meat, fish, eggs and pulses. The important role that protein
plays means that it is much harder for the body to store
excess protein as body fat.
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Why we
need them - Proteins are essential for muscle tissue
repair, maintenance and
growth, making up part of every cell in the body. A regular
supply of protein is
required for growth processes.
How much do we need? The Food Standards agency
recommends that we obtain
15% of our energy from protein.
A higher intake maybe necessary for those looking to restrict
calorie intake as Protein
makes us feel fuller, so we are less likely to overeat.
Another guideline is by grams per kg bodyweight. 0.75g protein
per kg bodyweight
so if you are 70kg this would be 52.5g of protein per day, balanced
with the appropriate
amount of carbs and fats.
For athletes and those performing regular intense exercise,
then 1.2 -1.4 g protein per kg bodyweight is recommended.
For vegetarians and vegans it can be harder to obtain the desired
amounts
of protein in the diet as you will obtain most of your protein
intake from plant based
proteins such as legumes, nuts and seeds.
FATS
   
What they are - The fats in our food is the most
concentrated source of energy with 9 calories per gram
rather than 4 calories per gram for Carbs and Protein.
Foods such as Oils, nuts, cheese, butter, avocado pears
and oily fish are sources of fat.
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Why we
need them - Good fats are essential for good health.
Fat helps us to transport
important antioxidants and to produce key hormones that regulate
many body processes.
Certain foods supply the fat soluble vitamins, A,D,E and K.
Without fat in the diet our bodies
couldn’t process these vitamins. EATING FAT DOES NOT MAKE
US FAT!
Eating too many calories does!
There are 3 main sub groups, divided according to their chemical
structure.
Saturated, Polyunsaturated and monounsaturated:
Saturated
- The least healthy and no useful function in the body.
Eating too much saturated fat is associated with an increased
risk of heart disease. When we eat saturated fat, the
easiest thing for the body to do is transport it to the
fat cells and dump it, causing the cells to swell i.e.
we get fatter! Saturated fat includes fat on meat, butter,
cheese.
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Polyunsaturated
– These
essential fats help us to burn energy from other foods
such as protein and carbs. These are further divided into
2 groups;
OMEGA 3 essential fats - Oily fish such as salmon,
herring, sardines, trout, mackerel, flaxseed and pumpkin
seeds. These help to prevent thickening of the arteries
and lower blood pressure. Three servings of oily fish
per week helps to hit our quota.
OMEGA 6 essential fats - Pumpkin seeds, Sunflower
seeds, sesame and corn oil.
They help to prevent blood clots, lower blood pressure,
maintain water balance
and stabilise blood sugar levels.
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Trans
fats/ Hydrogenated Fats –
These often start as Polyunsaturated fats but high temperature
processing changes their chemical structure making them
less stable and damaged. Consumption is associated with
increased risk of cancers and heart disease.
They are found in margarine and processed foods such as
pastries, biscuits and many processed foods. AVOID!
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Monounsaturated
– Liquid
at room temperature, I.e. Olive oil and Rapeseed oil and
regarded as the most healthy of fats. Also included in
this group are avocado pears, nuts and seeds.
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How much
do we need? The food standards agency recommends that approx.
25-30% of our energy should come from fats with no more than
10% from saturated fats.
AVOID Trans or hydrogenated fats MOST OF THE TIME.
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VITAMINS
& MINERALS and their FUNCTIONS in the Body
Vitamins and Minerals are vital components in our daily diet.
While they provide no direct
energy in the form of calories, they do play a very important
role, as they are essential in the
breakdown of macronutrients (Carbohydrate, Protein and Fat)
for the release of energy.
Since they only need to be consumed in small quantities, they
are referred to as micronutrients.
Food doesn’t just meet our energy needs, but can directly
affect our health, mood,
emotions and looks.
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CALORIES
and EXERCISE
To lose 1lb of body fat in 1 week we need to lose 3500 calories,
either through physical
activity or consume less food/drink or both. So how many calories
do we burn
through exercise or physical activity?
Below is the average calories burned for each hour of exercise
for people of different weights.
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TOP
TIPS FOR SUSTAINABLE WEIGHT LOSS
Eat regular meals – 3 meals plus 2-3
snacks/small meals (i.e. handful of nuts plus a banana).
Little and often is a good way!
Don’t go without food for longer than 3 to 4 hours. This
will help regulate and boost
metabolism (burn calories), keep blood sugar levels stable (reduce
cravings) and help
us tell the difference between real physical hunger and emotional
food cravings.
Drink plenty
water - 1.5 to 2 litres per day (2.5 pints to 3.5 pints)
is a general rule of thumb!.
However to make it more specific to gender and weight the following
formula is
more widely accepted.
MALE – Bodyweight (lbs) x 10.36.
Example :14 stones = 14 x 14lbs = 196lbs x 10.36 = 2.03
litres = 2 litres about right!
FEMALE – Bodyweight (lbs) x 9.176.
Example :10 stones = 10 x 14lbs = 140lbs x 9.176 = 1.28
litres = 1.25 litres about right!
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Staying well hydrated
is important for many bodily functions, a healthy immune system
and also for weight loss. Hunger is often mistaken for thirst.
Drink a pint 30 minutes before a meal and you’ll be less
likely to overeat.
ALWAYS eat
a good breakfast – This will help kick start
your metabolism (burn calories)
and stop the urge to go for unhealthy high calorie snacks for
energy later in the day.
Remember where the name Breakfast comes from - BREAK the FAST.
No food for 8 plus hours. Your body is in need of food.
What does the body do when it’s really hungry?
Yes it holds on to Body fat, which is stored energy!
Eat Low
Glycaemic Index (Low G.I. ) Carbohydrates - These keep
us fuller
for longer and help keep blood sugar levels stable reducing
spikes in our energy levels.
Great examples are Oats i.e. Porridge, Wholemeal pasta instead
of white pasta,
Brown Rice instead of White rice, Wholemeal bread instead of
white bread,
Sweet potatoes instead of Potatoes.
Keep a food diary – Jotting down everything
that passes our lips throughout the day
is an insightful way to keep tabs on how much or how little
we eat, when, in
what quantities and quality and high lights our individual habits
– good or bad!
Try it for a week. You may be very surprised.
Ditch the sugar in hot drinks - If you are
serious about fat loss and you are taking
sugar in tea and coffee, then STOP. It’s this SIMPLE!
One client was having 2 sugars in every cup of tea / Coffee
and 7 cups of tea / coffee per day.
How much is this over 1 month?
There are 16 kcals in every teaspoon of sugar?
2 spoons x 7 drinks x 7 days x 4 weeks = 392 spoons or 6272
kcals
= 1.8 lbs body fat loss in 1 month if sugar ditched!
To lose 1 lb body fat = 3500 kcals, so 6272 kcals
= 1.8lb fat loss by simply stopping taking sugar in this real
life example.
What’s your sugar in Tea / Coffee calculation?
16 Kcal x Cup x days x week x month = ? Kcals.
Remember a 3500 calorie reduction = 1lb fat loss
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WHY NOT SWITCH
TO GREEN TEA / HERBAL TEA and ditch the calories in milk also?
PLAN AHEAD – Dump the junk in your fridge
and cupboards and fill your kitchen with healthy,
nutritious foods. If the food and drinks that tempt you are
in the house, then
YOU WILL EAT THEM.
DO NOT BUY THEM and GUESS WHAT? YOU WON’T EAT THEM.
Plan your meals and snacks in advance and write your weekly
shop accordingly.
Don’t shop when hungry!
Tell supportive friends and family you are eating healthily
and would like their support
and understanding if you decline an unhealthy meal, drinks and
snacks.
IT’S YOUR BODY AND YOU ARE RESPONSIBLE FOR IT.
TOP TIP – Make a large fresh salad
(Spinach, leaves, Tomatoes, Seeds, Olives,
Cucumbers) and keep in fridge. Add eggs or chicken or
turkey breast, or oily fish, then a healthy dressing (Extra
Virgin Olive Oil, Balsamic vinegar, ground pepper)
for a quick, easy, nutritious and delicious meal. Simple!
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Eat Healthy
Snacks - Great choices are nuts, seeds, fruit, crunchy
veg, Rye bread,
Nut butters on Rye.
TOP
TIP –
Measure out 25g bagged portions of nuts or seeds or nuts
and seeds together . These have approx. 150 calories and
contain healthy fats and protein. Add a banana or apple
(carbs) to make a healthy snack / meal with approx. 250
kcals.
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Eat Protein
at every meal - This helps to fill us up as protein
has a higher satiety value
and is harder for the body to digest meaning we burn more calories
metabolising
protein (Thermic effect ) .
So we are less likely to over eat and we burn more calories
as a by product,
so a WIN -WIN situation for weight loss.
Good choices are Lean meats, eggs, dairy, nuts, seeds, oily
fish, lentils.
Eat Healthy Fats - Eating fat DOES NOT MAKE US FAT!
Approx. 20-25% of our food should come from healthy fats.
Good choices are Oily fish (such as herring, mackerel, trout,
salmon), Avocado pears,
Extra Virgin Olive Oil, Extra Virgin Rapeseed oil, Nuts, Seeds,
eggs.
 
AVOID
Processed foods, Processed meats, Sugary foods,
High salted snacks,
crisps, pastries, sausage rolls, pastries, cakes, biscuits,
Desserts, sweets, ice creams,
Alcohol, fizzy drinks etc, MOST OF THE TIME. i.e. 6 days out
of 7.
These all contain high levels of Unhealthy Fats (Trans Fats),
Saturated fats, high levels of sugar,
Salt, additives, artificial colourings, chemicals and ultimately
empty calories.
There is strong evidence that a diet high in these foods are
linked to Cancer, Heart disease,
Strokes, Diabetes, Depression, Stress and many other diseases
and illnesses.
ALCOHOL
- Avoid, reduce or limit. Alcohol contains 7 calories
per gram and has
ZERO nutritional value. Add to this the likelihood of making
poor nutritional choices when
drinking alcohol, such as sugary or salty snacks, take away
foods, unhealthy foods and it’s
easy to pile on unwanted body fat. Alcohol is also a depressant,
a poison and a dehydrator!
So the next day we are likely to feel low in mood, dehydrated
and sometimes, ill.
Of course, this is a hangover. Drinking is habitual and can
cause real problems with
work and relationships as well as physical and emotional ill
health and weight gain.
Alcohol is ever present in our society and is not going to go
away.
So ‘enjoy’ in moderation and if you are serious
about weight loss, then,
AVOID, REDUCE OR LIMIT!
How many calories in a 750 ml bottle of red wine? Approx.
650 or 110 per 125 ml glass
How many calories in a pint of lager? 233 kcals
How many calories in a pint of bitter? 182 kcals
How many calories in a 250 ml gin and tonic? 213 kcals
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How many calories
can you lose by avoid, reduce, limit?
Remember a 3500 weekly calorie reduction is a 1lb fat loss.
AVOID sugary or fizzy drinks - Yes, even the
low sugar and low or zero calorie alternatives.
They contain many chemicals which are linked to weight gain,
or which hinder fat loss goals.
Not convinced? Look at these chemicals and additives and ask
yourself if you understand
what they do or if they are good for you!
SET GOALS
that are SMART (Specific, Measureable, Achievable,
Realistic, Time Based)
For example: ‘’I will lose 14 lbs to be 10 stones,
over the next 12 weeks’’ This is specific,
easily measurable by using a weigh scales. It is achievable
and realistic as it is just over
a lb per week. It is time based. i.e By the start of my summer
holiday i.e. 12 weeks.
To make the goal, SMARTER, Add E and R
Enjoyable – Do an activity/ies you enjoy! You're much
more likely to succeed!
Reward - Set yourself and treat yourself to a reward on achievement
of the goal!
A new outfit, a weekend break, a meal out??? Something that
will inspire and keep you
going when the going gets tough!
AND IT USUALLY DOES!
PERSEVERE, PERSEVERE, PERSEVERE – Keep
going!
A POSITIVE OUTLOOK
- This is essential in sustainable weight loss. Believing you
can
control your weight and the changes involved are really worth
it. Stay realistic and value
what you have achieved to date. Recognise ‘all’
or ‘nothing’ thinking and other negative
‘self talk’. Accept that weight management skills
need to be kept up and practiced long term.
Set backs will happen and it’s important to learn this
is part of the process of sustained change.
Refer back to why you are making the changes to reinforce the
benefits of change.
Learn to confront problems rather than eating, drinking or wishing
them away.
Take 100% responsibility for your own actions WHILST asking
for help,
educating yourself and asking for support from friends and family.
Set goals and rewards.
Be flexible and enjoy some guilt free favourite foods occasionally
e.g. Once a week.
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COMMON MYTHS SURROUNDING NUTRITION, WEIGHT
LOSS AND EXERCISE
1. Eating fat makes us fat
Truth: Consuming too many calories and not burning
enough through physical activity causes
us to put on body fat! Good fats are essential in our
diets for good health as they perform many functions.
Good fats help us build healthy cell membranes, which
help to protect us from diseases. Fat helps us make hormones
and it is vital for proper brain developments. Importantly,
it helps our bodies use Vitamins A,D,E and K which are
fat soluble vitamins. Fat is more energy dense per gram
than Carbs or Protein, (9 kcals per gram against 4 kcals
per gram for Carbs and Protein), but this is not a reason
to avoid it.
Saturated (meats and dairy) should be eaten in smaller
quantities – Up to Approx. 10% of our daily 20 –
25% fat intake. Fat loss
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TIP:
Avoid hydrogenated / Trans fats if you are serious about health
and fat loss.
See section on fats above.
2. Eating
after 8 p.m. causes us to gain weight
Truth:
It does not matter what time of day we eat. It is what
and how much you eat and
how much physical activity you do during the
whole day that determines whether you gain, lose, or maintain
your weight. No matter when you eat, your body will store
extra calories as body fat.
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3. We can
eat more foods if they are low fat or fat free
Truth: A
low-fat or fat-free food does not mean calorie free! Or
indeed that it is healthier!
Often it is only slightly lower calories than the full
fat equivalent. Often, the fat content may be lower, but
the product has extra calories in form of sugar and carbohydrates
and other additives and chemicals. These are often added
to make the product more palatable.
Don’t be conned. Read the label!
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4. We need
to exercise for at least 45 minutes to get the full benefit
Truth:
Physical activity does not need to be vigorous or for
specific times e.g. 45 mins for it to be of benefit. Adults
should engage in moderate intensity activity physical
activities for at least 30 minutes, 5 x per week. These
sessions can be cumulative. For example, 15 minutes walking
in the morning and 15 minutes gardening in the afternoon
is 30 minutes physical activity!
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5. Skipping
meals helps us to lose weight
Truth:
People who regularly skip meals especially breakfast are
often heavier and unhealthier than people who eat regularly
throughout the day. Why? Firstly, our metabolism is slowed,
the speed that your body processes energy / calories.
Secondly, we get hungry and overeat in the evening and
possibly add to this by making poor food choices. When
we skip meals we are working against our body trying to
lose weight.
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Tip: 5-6 smaller meals per day is better to
control appetite and fuel our body (burn calories)
6. Lifting
weights is not good to do if you want to lose weight,
because it will make you "bulk up."
Truth :
Lifting weights or doing strengthening activities like
push-ups and crunches on a regular basis can actually
help you maintain or lose weight. These activities can
help you build muscle, and muscle burns more calories
than body fat. So if you have more muscle, you burn more
calories—even sitting still. Doing strengthening
activities 2 or 3 days a week will not "bulk you
up." Only intense strength training, combined with
a certain genetic background, can build very large muscles.
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Tip:
Try to do strengthening activities 2 to 3 days a week. You can:
• lift weights
• use large rubber bands (resistance bands)
• do push-ups or sit-ups
• do household or garden tasks that make you lift or dig
• Join a boot camp or circuits based exercise class
• Don’t know what to do? Hire a Personal Trainer
or Join a Gym
7. Sugar free fizzy drinks or low calorie drinks help
us to lose weight
Truth:
Many are full of chemicals and additives that are linked
to fat gain and fat retention. If you don’t know
what or how the chemicals and additives in these drinks
assist us, then AVOID!
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8. Starches
(Complex Carbohydrates) are fattening and should be avoided
when trying to lose weight
Many foods high in starch are low in saturated and bad fats
and calories such as:
• bread
• rice
• pasta
• cereals
• beans
• fruits
• some vegetables (like potatoes, sweet potatoes and yams)
The wholegrain, wholemeal or Brown varieties of Bread, Rice,
Pasta are also
LOW GLYCAEMIC INDEX (LOW G.I.), which means they release energy
more slowly,
stabilising blood sugar levels and keep us fuller for longer.
They become high in saturated
fats or bad fats and calories when eaten in large portion
sizes or when
covered with processed sauces, high-fat toppings like butter,
sour cream,
or mayonnaise. Foods high in starch (complex carbohydrates)
are an important source
of energy for your body. The more energy we have, the more physically
active we can be.
It’s about getting the balance right!
TIP: Eat Wholemeal Pasta, Brown Rice, Rye Bread
and Sweet Potatoes for excellent
choices of LOW GI Foods, rather than white pasta, white rice,
wheat based bread or potatoes.
9. Eating Nuts, Seeds, Avocados, Nut Butters are fattening
and should be
avoided if you are trying to lose weight.
Truth: In small amounts, nuts, seeds, avocado
pears and nut butters are part of a healthy weight-loss
program. These foods are more energy dense at 9 calories
per gram (i.e. the fat content of the food) However, most
nuts, seeds, avocado pears, nut butters contain healthy
fats that do not clog arteries. These are also good sources
of protein, dietary fibre, Vitamins and minerals essential
for good physical health.
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Tip:
Weigh out and bag small portions of nuts and seeds (25grams
is approx. 150 calories)
and eat with a piece of fruit for a small meal/snack.
10. Performing loads of crunches will make us lose abdominal
fat i.e. give us a defined muscular abdominals or a ‘six
pack’.
Truth:
We cannot target specific areas for fat loss. I.e. Crunches
for a ‘six pack’. They will certainly help
make the muscles, specifically the Rectus Abdominus muscles
stronger. We lose body fat from all over the body not
just in specific areas. To do this we must create a energy
deficit, i.e. burn more calories than we consume. Six
pack muscles can become visible when body fat levels are
low, approx < 10% body fat.
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WHAT NEXT?
So, are you more informed or more confused? Do you agree or
disagree?
Do you want individual guidance with any of the above?
Give me a call on 07590 009893 or email me;
steve@cuviellopersonalfitness.co.uk
A Personal Health Assessment? (click
for details)
Goal setting? Motivation?
1 -1 Nutrition sessions? (Food diaries, analysis,
report, personalised plans)
Personal Training Sessions? (click
for details)
Exercise classes?
Home Exercise workouts? (click
for details)
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