 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 or 2- Think of our future selves. We want to be healthy, look and feel good.
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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).  Freud is telling us that 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?  As people take an interest in health and nutrition, stories regarding this topic are prime targets for over sensationalised headlines and reporting from the media.
We tend to see lots of publicity about superfoods that can cure and fix your health- or at the other end of the scale scaremongering stories about certain foods, food group or macronutrient “it can kill you”, “it can cause cancer” etc. This kind of journalistic approach generates false hopes and unwarranted fears among many.  Focus on what you can achieve not on what you can't
Be realistic in terms of your expectations and what is achievable. Try not to compare yourself to others or what you see in the mainstream or social media. Our Culture today is obsessively focused on unrealistic expectations- We can see it everywhere…. 🤳Get that perfect body 💊 Magic weight loss diets/supplements etc.- (if it seems too good to be true it probably is)
Satiety is the feeling of fullness and the suppression of hunger for a period after a meal. The Fullness Factor is an advanced analysis and mathematical formula from Nutritiondata that predicts the satiety from the nutrient content of a food or recipe, using values from the nutrients.
New years resolutions will be getting made soon. Many will be looking to get fit and lose weight. Here are my top 10 tips to help you get started..
You may know that scenario when you are at a party, restaurant or a buffet and you find you cannot stop eating. You even tell yourself time it’s time to stop, but keep nibbling away anyway even to the point of discomfort and spectacularly overindulge (this can even happen even when the food isn’t even that good).  |
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March 2021
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Aberdeen Fitness & Combat Centre. Unit 1B, Berryden Retail Park Aberdeen AB25 3SA (Located next to Sainsburys at Berryden Retail Park) Email- [email protected] Phone- 07747780145 |
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"Jamie is a brilliant trainer! I've been in the fitness industry myself for 20 years, thought I knew a lot but I have learned so much from Jamie! Not just about exercise but diet and nutrition too. He is so knowledgeable, motivating and inspiring. Every workout is tough but enjoyable. I'm 50 years old this year and I'm in the best shape I have ever been in all my life and that is thanks to Jamie"- Lorraine Innes |
