Is weight loss really as simple as eat less and move more?
Nutrition is an important variable when it comes to improving our overall health. Stock image
While I believe this statement objectively to be true - I believe it offers little help to those who are looking to better understand the process of weight loss, improving body composition and overall health and fitness. In my experience I like to break the process into three pillars; Training, Nutrition and Lifestyle. In this article I will briefly cover my approach to improving the variables mentioned above. Getting in shape and improving your health and fitness isn’t necessarily easy - but it can be simple when you break it down.
For me, this is the variable that a lot of people will underestimate when it comes to their ability to improve their outcomes. A lot of people would, in my opinion, benefit more by looking at the amount of muscle they are building and how strong they are getting as opposed to the number on the scales. If you are getting stronger, you are almost certainly building muscle - this is more influential than you will give it credit for when it comes to your weight loss journey and overall health and longevity. Cardio is an important component but don’t forget to lift some weights 2-3 times a week if you really want to start to understand how amazing your body is when you give it a challenge!
It goes without saying that your nutrition is an important variable when it comes to improving not only our body fat - but almost equally, our overall health. Keeping it simple with a protein source in each meal and having adequate carbohydrates before and after you exercise to help fuel you and make the most of the valuable time you spend there. Another variable worth working on in your diet, when it comes to health and improving the quality of your diet, would be fibre. For me I like to include one or two fibre sources each meal that result in my fibre being in around 30g per day. Find what works for you - a good variety of colours when it comes to your fruit and veg portions throughout the day is normally a great place to be. Fat source - opting for things like olive oil, dark chocolate and peanut butter as slightly healthier alternative can also be great. While the quality of food here is important we must also ensure we are in a deficit if weight loss is the goal - most online calorie calculators should provide you with a good place to start here.
Last but not least, your lifestyle is what is going to make or break your plans to become a healthier and fitter you. Behaviour change is what we are trying to encourage here - i.e every time we go to make a meal we use a checklist, my protein source is x, my carb source is going to be Y, for fibre I am going for Z, etc. Maybe instead of setting a step target you might instead choose to get a 15-minute walk in after each meal. You joined your local gym and you chose a gym you like and is easy to get to. You can then find a regime that works - two to three trips to the gym per week or maybe even join a class where you meet like-minded individuals. These are all the habits we are trying to put in place long-term that help you to have long term success.
What I think sounds better - eat better, lift weights, get strong and move your body daily. It really is that simple for most people out there.
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Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com
