Quick Tip on Protein Intake During Caloric Restriction

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

I just wanted to post a quick tip on protein intake while on a calorie restricted diet. When calories are reduced (caloric deficit created), your body’s need for protein increases. Therefore, be extra aware of your protein intake during a calorie restriction.  Protein intake should be in the neighborhood of 1.0g/lb of body weight.  This will vary a little according to body fat, etc.  But generally speaking, this is a good place to start.

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Don’t Blame Genetics for Our Weight Issues

Posted by Chad in Fitness | Weight Loss - (Comments Off)

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…)

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A Different Approach to Caloric Restriction & Weight Loss

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

Reducing the number of calories consumed helps many people lose weight.  No doubt about it.  However, reducing the amount of food you eat also decreases the nutrients your body is receiving.  In an environment where many of the foods consumed are of low nutritional value, reducing the amount taken in increases the chances of nutrient deficiency.  So how do you tackle this issue? Build your diet around whole foods.

Processed foods have a lousy calorie/nutrient ratio.  They contain a lot of calories, but provide very few nutrients.  Therefore, they have to be over-consumed in order to get the nutrients your body needs (and they usually are of poor quality). (more…)

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Portion Control

Posted by Chad in Nutrition - (Comments Off)

Overeating killing your weight loss progress? Buy smaller plates! Research has shown that using smaller plates results in lower caloric consumption. This isn’t just due to less food being able to fit on smaller plates, but because the psychological impact of having relatively small portions on a large plate is too much to overcome. Too much empty space on a plate makes it seem like you’re not getting enough food.

So, to help reduce your waist size, reduce your plate size!

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