Cheers if you are starting off the New Year with goals of bettering your health! If you’re reading this a few months in to the year and are a little late to the party, that’s ok too! It’s never too late to start.
It’s that time of the year where we hear people around us talk about how they are finally starting a diet. Sadly, it is also that time of the year where many people end up parting ways with their coveted nutritional freedoms and hard-earned cash.
“The New Year sparks the kindling to the fitness fire and latest and the greatest crazes of the dieting industry continue to add fuel to that fire.”
Companies and “coaches” are out there claiming to help you get to your goals in the quickest amount of time with the most minimal amount of effort. These companies claim to target specific “trouble” areas, or tell you that you are full of dirty “toxins“, these diets might even force you to eat everything for the next three months through a straw…..gross. Most likely, If you can think of a way to inconvenience yourself nutritionally, I’m sure some sick sadist has thought of it, created a diet, and packaged it for your “new you” to purchase. Stop killing yourself for mediocre results.
THROW THAT SHIT IN THE TRASH & KEEP READING.
Why? Diet trends and “fixes” tend to be more like smoke and ashes. “Fad diets” profit off of people with inadequate nutritional knowledge and false dreams of “overnight targeted weight-loss”. These diets restrict certain foods, over emphasis others, and most lack any sort of scientific evidence to back up their processes. While some of these fad diets might work in the short term, they are actually doing more harm than good and there is no healthy way to continue those dietary habits for long term nutritional sustainability. If fad diets delivered what they promise, our nation’s obesity problem would have had a significant downtick a long time ago. Think about it, we don’t become overweight and out of shape overnight, the same can be said for being fit and healthy.
SO WHAT DO WE DO?
Nutrition can be confusing and a mystery for most, it doesn’t have to be. There is a bunch of ways to approach proper nutrition each with varying results. Know this, everyone is different and can require different approaches to illicit a favorable outcome, however what I believe to work the best for the majority of people for sustainable healthy weight loss is something called macronutrient tracking.
In its most basic explanation it involves identifying an individual’s daily protein, carbohydrate, fat, and calorie requirements to maintain their current body-weight based on their activity levels. Once that baseline is established, macronutrient values are subtracted or added in an effort to promote fat loss or weight gain. I favor this approach because it is science based, trackable, and offers the individual minimal restrictions on their diet. This approach to nutrition can be practiced for an extended period of time, unlike many of those “quick fix” style diets.
Macros are needed to control and perform various vital functions in our body. Each of us have different macronutrient requirements that we need in order to maintain our bodyweight and body composition, modifying these numbers and the activity we do on a daily basis can and will change how we look and feel.
By manipulating macro values we can continue to feel full throughout the day, counteract the negative effects of only calorie counting, encourage muscle building or fat loss, and boost energy levels when we need to. Macros aren’t magic, they’re proven science.
Values of each Macro:
- Proteins – 4 Calories.
- Carbs – 4 Calories.
- Fats – 9 Calories.
In order to figure out our daily macronutrient requirements we will need to calculate our BMR
BMR(Basal Metobolic rate) is the total of (calories) energy you use for basic bodily functions at REST.
BMR Formula (OWEN);
- MEN: BMR = 879 + 10.2 (weight in kg)
- WOMEN: BMR = 795 + 7.2 (weight in kg)
Or if you know your body fat percentage (Katch-McArdle):
- BMR = 370 + (21.6 x LBM) *LBM = (total weight in kg) x (100 – bodyfat %) /100
Next we have to factor in your activity levels;
- Sedentary (Desk job, tv, minimal exercise) BMR x 1.2
- Lightly Active (move around most days, exercise 1-3 days per week) BMR x 1.3-1.4
- Moderately Active (active lifestyle, 3-5 days per week of scheduled exercise) BMR x 1.5-1.6
- Very active (hard labor job, sport specific training) BMR x1.7 -1.8
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