Nutrition - Eat and Eat Some More
Many people try to lose weight by starving themselves with unhealthy, low-calorie diets. In theory it sounds good; eat less to weigh less. However, that is a setup for failure. Why? Basically, without a balanced diet, one cannot function properly. When the body is hungry, it becomes weak and will eventually get to a point where it knows it will not receive the necessary nutrition. Therefore, any food that is taken in will be stored for later use as fat. This means that any weight lost during low-calorie consumption will be regained upon the next meal or snack and it is likely that fat will be stored in excess. Also, this decreases the metabolic rate and reduces the amount of calories being burned during daily functions like respiration, digestion, etc. Ultimately, a very low-calorie diet means a high amount of stored calories or fat.
Instead of taking that route, try this:
- Reduce calorie consumption by only 8% to 12% below what is necessary to maintain bodyweight. For example, a person that normally eats 2,500 calories per day for body weight maintenance should cut calorie consumption by 200 to 300 calories per day. It doesn’t seem like a lot, but it makes a difference, especially when taking in the right type of calories.
- Try to eat six meals per day, every 2 ½ to 4 hours. Eating six meals of 100 to 600 calories each throughout the day over time will get the body used to eating regularly and allow it to use calories for immediate energy needs and decrease the likelihood of storing them as fat.
- Increase calorie burning with aerobic or anaerobic exercise. Aerobic being weight training and anaerobic being walking, jogging, running, bike riding, etc. The best way to achieve results is with a balance of both anaerobic and aerobic training.
Healthy calorie reduction and eating six meals per day coupled with a sound exercise regiment can help maintain a higher metabolic rate, which in the long run, will help manage weight and allow for a healthier lifestyle.
Need Help Tracking Your Calories?
A good way to find out is to track what you eat and compare it to what you should eat. Enhance Personal Training & Athletic Performance, Inc. offers an online meal planner that helps guide you through the foods you eat and if they are beneficial for you by giving you an interactive grading system on your macro and micro-nutrients.
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Try This Exercise Out!
Toe Touches (One-Leg Hip Extension)
Great exercise that helps improve stability and strengthens the glutes & hamstring muscles.
Primary Muscles: Hip Extensors – Gluteus & Hamstrings
Secondary Muscles: Tibialis Muscles, Peroneus Muscles, Spinal Extensors, Core
Joint Motion: Hip Extension
Equipment Used: None. Progression – dumbbells/medicine ball/barbell and/or stability pad or versa disc
Ready Position:
1.
Stand with one leg on the ground with the toes facing forward.
2.Keep the shoulders back and abdominals tight.
3.Keep the knee slightly bent (leg that’s on the ground)
Form:
1.Slowly tilt forward, keeping the back flat and abs tight.
2.Touch the toes (same hand, opposite hand, or both hands)
3.Slowly stand up tall with the shoulders back and with one leg slightly off the ground.
4.Repeat
Tips:
1.Try to keep the abs tight through the full range of motion
2.Touch the toes with the back parallel to the ground. If needed bend the knee a bit more.
3.Try to keep the knee bent the whole time. Don’t lock out as that can give discomfort to the knee joint.
4.Keep slow movements and try not to rush the movement.
