As part of my boot camp program, I recommend all my clients track their nutrition intake using an online tracker or mobile app. Aside from the obvious benefits of knowing how many calories you’re consuming etc., the knowledge and understanding of nutrition you gain from doing so is invaluable. It’s a tedious thing to do, no doubt. But it is well worth the effort.
So what about tracking caloric expenditure of exercise? (more…)
For the longest time I have seen trainers, RDs etc. recommend absolute changes in caloric intake. The most popular recommendation by far being to increase/decrease calories by 250 per day. However, 250 calories means different things for different people and I think it’s the wrong approach to take.
Suppose you have someone who weighs 250lbs and is consuming 2500 calories/day in order to lose weight. Reducing intake by 250 calories per day represents a 10% decrease in daily calories. What if the person weighs only 150lbs and is consuming 1500 calories per day in order to lose weight? Reducing calories by 250 per day would equal a 17% decrease in daily calories. This is a pretty sharp drop in intake at once and could have counterproductive results.
A better way to go about it would be to adjust caloric intake by percentage instead of absolute numbers. This way adjustments are relative to the individual and you avoid making adjustments that are too high for some or too low for others. Personally, I always start with a 10% change in calories, regardless of whether someone is looking to lose weight or gain muscle. It’s typically enough to get the person rolling again without any adverse effects that could result from too big a change.
When it comes to dieting for weight loss you need to get your priorities in order. With so much attention given to carbs these days it’s easy to lose sight of what’s really important. So, here you go…dietary requirements prioritized.
1) Calories – If you’re consuming too many calories, it doesn’t matter how much protein, fat, or carbs you’re eating…you’re going to gain weight or at least not lose weight.
2) Protein – If you’re not consuming enough protein while on a calorie restricted diet, you’re going to lose muscle. If you lose muscle, your metabolism will drop. (more…)
One thing that comes up quite frequently when discussing obesity and weight loss is the role our genetics plays. Most people are quick to point the finger and say, “It’s my genetics” or “it’s in the genes” when figuring out the determining factor in our weight issues. While some people may disagree with me, I’m telling you it’s not our genetics!
While genetic makeup may predispose you to being overweight, it is not the determining factor of whether or not you will become overweight. Genetics are heavily influenced by environmental factors (ie. diet & exercise). I think we can all agree that genetics have changed very little since the early 1900′s, yet incidence of obesity/overweight, and the chronic diseases which accompany it (ie. heart disease, diabetes, cancer, etc.), has skyrocketed! Why? Our nutrition (mainly) and exercise habits. (more…)
