One of the main reasons many people fail to lose weight or keep the weight off is that they don’t have any plans or systems in place for losing weight(or if they do, they are not very good). Very often the initial plans are vague- "I intend to eat better, I am going to exercise more or cut out junk food". But to get results we need to be more specific. and build day to day foundations and systems that can be incorporated into our lifestyles that can help you reach your goals and keep you there.
Maintaining independence, quality of life, and health is crucial for elderly adults.
One of the major threats to living independently is the loss of muscle mass, strength, and function that progressively occurs with aging, known as sarcopenia. Several studies have identified protein (especially the essential amino acids) as a key nutrient for muscle health in elderly adults.
As well as being calorie dense, a reason why ultra-processed foods can lead to weight gain & obesity is simply- they taste good and can facilitate overeating. Ultra-processed foods are engineered to have supernormal appetitive properties driving us to want to eat more.
Researchers investigated whether people ate more calories when exposed to a diet composed of ultra-processed foods compared with a diet composed of unprocessed foods..
You Don't Have To Be Perfect...
Many people will have made New years resolutions that will involve them losing, weight, get fitter and be healthier. In a poll conducted by Bupa/ComRes 63% admitted having broken their resolutions within a month. One of the biggest mistakes I see when people are dieting is that they are trying to be too perfect. They start off their resolution with an over restrictive diet or meal plan that is hard to stick to.
Creatine is a supplement that is often used to help improve muscle strength and athletic performance. There have been numerous studies that have indicated that creatine supplementation can increase body mass and/or muscle mass during training.
The International Society of Sports Nutrition (ISSN) also states that in their view it is the most effective nutritional supplement available to athletes to increase high intensity exercise capacity and muscle mass.
In this article I write about what creatine is and ISSN exercise & sports nutrition review update: research & recommendations 2018.
Alcohol and Fat Gain
It is common to hear people say they do not understand why they are not loosing weight as they don't eat much. However, the number of calories being consumed through drinks can catch a lot of people out. If you are looking to lose weight or improve body composition, it can be one of the easiest things to look at and change.
Alcohol contains 7 calories per gram and contain starches and sugars, plus also many will have additional calories with mixers. Add those calories together and the calorie content in alcoholic drinks can be fairly high. Over time all those extra calories can catch up unexpectedly for many.
Episodic Future Thinking
We all want to look and feel better and there are so many well-publicised adverse outcomes from being overweight or obese. However many of us still choose to overindulge in high calorie and unhealthy foods that results in us piling on the pounds or even worse- eat unhealthy foods, get over weight that may make us ill in the future.
A major factor for this is the excess intake of high energy-dense foods and the instant gratification we get from eating them.
EFT- we are confronted with 2 choices
1- Think of our present selves and the instant gratification we get from eating them
2- Think of our future selves. We want to be healthy, look and feel good.
Carbs Alone DON’T Make You Fat
Overeating on carbs is not worse than overeating fat. Carbs alone DON’T make you fat, they can only lead to weight gain in so far as any excess calories the provide. If you eat a surplus of fat or carbs they can both make you fat, although through different mechanisms.
FAT LOSS FUNDEMENTALS- The Energy Balance Equation
Many of us have those certain foods that once we start eating them, we can have a difficult time consuming a reasonable portion of. It can set off a course of overeating where all control can be lost. Eating a little bit usually leads to cleaning off the rest of the plate or finishing of the pack no matter what, it may even be to the point of feeling uncomfortably full, sick or "ready to burst".
These can be known as trigger foods and are normally calorie-dense, easily digested, highly palatable foods that are often combinations of fat and salt (e.g. your crisps, nuts, pizza, chips etc.) and/ or sugar and fat (ice cream, biscuits, chocolate).
We know it is not good for us to over eat them, we probably won’t feel too good after and we certainly know it won’t be good for our body composition finishing off that entire pack of biscuits, even when we are not hungry. But why are some of us still inclined to finish that entire pack of biscuits or polish off the whole tub of ice-cream even though we feel stuffed. What strategies can we use to help prevent this or try and limit our calorie intake?
It is something I have struggled with - My trigger foods are mostly sweet- chocolate, ice cream and certain breakfast cereals. If there is a tub of ice cream, there is no way I am just having a couple of spoon fulls or only half a tub- the tub is getting finished no matter what (sometimes even to the point of feeling sick).
"One Day, In Retrospect, The Years of Struggle Will Strike You As The Most Beautiful".
Freud is telling us often the things we want in life come with hard work and effort. We all love the idea of the end result, (e.g. the toned body, the sporting success, the big muscles etc.) but to achieve the result we must embrace the process.
Dieting and getting into shape may feel difficult or frustrating at times, but it is like many things in life-
To have a good work career, getting that degree, good relationships etc. We must put in the work and effort or make some sacrifices for it to work or be successful. We may will make mistakes along the way, it can be trial and error at times, but we learn and improve.
Want to lose weight or lose body fat?