Bee-Fit’s trainer and qualified sports nutritionist James Dimond talks you through some golden rules for nutrition for optimal fitness and a healthy weight. James runs nutritional support programmes at Bee-Fit from one-to-one support to monthly checks on our body composition analysis machine.
The great thing about individual support is accountability – a proven effective tool to keep you on track, both in terms of diet and exercise plans. You know what they say: “What gets measured gets done!!”
James has devised plans to help you count your calories, make good food choices and ensure you are optimising your nutrition while you lose weight.
Meanwhile, here is some guidance and information from James to get you on the right track:
- Set a goal and a target date
- Drink 8 glasses of water a day
- Eat a balanced diet of carbs, proteins and fats
- Cut out sugary drinks, alcohol and fast food
- Make sure you have your 5-a-day
- Count your calories
- Weigh yourself daily for a weekly average
- Cook fresh food
And keep moving!
9. Don’t go two days without exercise
10. Stand up and walk around every 30 minutes or walk 10,000 steps per day
The whys and wherefores:
Energy is measured in calories
A positive energy balance (surplus) =Weight Gain
A negative energy balance (deficit) =Weight Loss
Options for change:
Change your calorie intake
– Decrease your caloric intake to produce a negative energy balance and increase your caloric intake to produce a positive energy balance
– Physical activity level (calories out) should be maintained when either decreasing/increasing dietary intake
Change your physical activity
– Decrease your physical activity to produce a negative energy balance (reduce the amount of cardiovascular exercise done) and increase your physical activity to produce a positive energy balance (increase the amount of cardiovascular exercise done)
– Caloric intake should be maintained when either decreasing/increasing physical activity levels
Combine dietary and physical activity change
– Combining dietary and physical activity change can also provide results but requires a lot more attention to detail than focusing on one change. This would be helpful for an individual who struggles with adhering to only focusing on dietary change but also requires close analysis of physical activity level.
Protein is an essential macronutrient in one’s diet and is vital for the recovery and repair of the body’s cells, and tissues. When embarking on the journey of fat loss or muscle building, protein becomes an even more important aspect of dieting.
Quantity of protein
The WHO recommends that for the general population a protein requirement between 0.66g/kg – 0.8g/kg per day is sufficient. It is recommended that each meal contains 25-40g of protein.
For a 70kg Female (Average Female Weight in the UK) daily protein intake should be around 46-56g per day
For a 85kg Male (Average Male Weight in the UK) daily protein intake should be around 56-68g per day
Good sources of protein:-
– Chicken (100g = 31g)
– Eggs (Medium egg = 6g)
– Milk (200ml Skimmed Milk = 7g)
Carbohydrates are the body’s main source of energy and can be divided into sugar, starch and fibre. Carbohydrates are important for exercise as they improve performance by providing glucose to the muscle. This prevents fatigue and maintains/gains muscle by converting glucose to energy instead of fat or muscle protein.
The WHO recommends reducing your daily intake of free sugars (sugars added by the manufacturers or consumers to food, plus sugars in products such as honey, syrup and fruit juices) to below 10% of your daily total energy intake. Higher consumption of free sugars results in excess body weight.
Dietary fibre is a type of carbohydrate that can’t be absorbed or digested by our bodies and is found in fruit, vegetables and grains. Fibre is important for our digestive health and regular bowel movements. Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer. The recommended daily dietary fibre requirement for males is 30g per day and for females 25g per day.
Good sources of fibre:-
– Wholegrain/Wholemeal foods such as bread and pasta
– Fruit and Vegetables
– Nuts and Seeds
Dietary fat in another important macronutrient and is made up of two fatty acids:- saturated and unsaturated. Saturated fats are generally solid or waxy at room temperature and come mostly from animal products. Taking in too much saturated fats is linked with raising levels of bad LDL cholesterol in the blood. Unsaturated fats are generally liquid at room temperature and when used in place of saturated fat can help lower cholesterol levels. Dietary fats are important to include in your diet:-
– As a source of energy
– As a source of essential fatty acids that our bodies cannot make
– As a way to absorb fat-soluble vitamins such as A,D,E and K
– As a way to insulate our bodies and protect organs
– In regulating hormone production
– The dietary reference intake for fats in adults is 20% – 35% Saturated Less than 10%
Good Sources of unsaturated fats:-
– Avocados (One Avocado = 15g)
– Peanut Butter (1 Tablespoon = 5g)
– Salmon (125g Fillet = 4g)
Fruit and Vegetables
Fruit and vegetables are essential components of a healthy diet that are rich in vitamins and minerals, that have been shown to potentially prevent major diseases. WHO recommends a minimum of 400g of fruit and vegetables per day for the prevention of chronic diseases such as heart disease, cancer, diabetes and obesity. However, the simple rule of trying to have at least 5 portions of a variety of fruit and vegetables each day goes a long way. A portion is approximately the amount you can fit in one hand and in liquid form equates to 150ml.
Our bodies are around 60% water so staying hydrated is very important aspect of nutrition. During exercise, you can lose as much as a litre or two of fluid through sweating and breathing. Water helps fuel your muscles, so drinking before, during and after exercise will boost your energy levels and may help prevent cramps. It is recommended you drink 2 litres of water each day and drink 500ml of water before and after exercise, and when required during exercise.
Please contact James at [email protected] for more information on losing weight and optimising your nutrition.