To effectively burn fat it's important to make sure you are consuming the right amount of food. This will be determined by a number of things such as your body type, your current lean muscle mass, the amount of training you do, and what your goal is.
Most people associate weight gain with eating too much - and its true, if you consume more calories then you burn you will gain weight!
However, most people think that the only way to lose weight is to consume minimal amounts of food, starve the body and blast themselves with hours upon hours of cardio.
Often I find that when some clients begin they are surprised at the amount of food they are required to eat to actually lose weight. I hear them say, "How is it possible that I need to eat more than I am now? I'm not losing weight eating what I'm currently eating, surely this can't be right? Can it…?"
Some clients are skeptical when they start and that's ok, that's just their cautious behavior style coming out and people need reassurance. Some still try to convince themselves that less food and more cardio is the answer but eventually with the right guidance and consistency guess what?… They start to lose weight!
Yes it's true; you need to be in a calorie deficit to lose weight. We've all heard the phrase "Eat less, move more".
However, it's crucial that your body is never in an extreme calorie deficit as many things can go wrong. The human body is very smart and if it recognises that it's not receiving enough energy for the amount that's going out then it will do what it needs to survive.
More often than not, it will do the opposite of what you're wanting it to do leading to disappointment, frustration and more often than not, giving up all together. When the body is in an extreme calorie deficit for a prolonged amount of time, it's natural survival instinct will kick in and it will try and preserve what it has to prevent any more destruction.
Have you ever-experienced weight loss then suddenly it just stops?
Have you ever hit the plateau?
Your weight doesn't move no matter how hard you train?
You eat even less and you go for an extra run?
You think, surely that will help me lose weight right? But your weight doesn't budge or even worse, it goes up!
Does this sound familiar?
Is this you?
Under eating and over training is very common and it could be what's preventing you from achieving your results. Under consuming on your nutrition requirements can not only prevent you from achieving your desired body shape but it can also lead to many other health issues such as hormone deficiencies, vitamin and mineral deficiencies, muscle deterioration, slowed metabolism and fatigue. Starving the body is not the answer.
If your body is having an internal battle, your battle will not only be physical but mental as well. When it comes to achieving your desired goal of a better body shape, nutrition is about 70% of the result so it's crucial that you're proving your body with the fuel it needs not only to achieve your goal but so your body can function properly and you can live a healthy life.
About 70% of the energy we burn throughout the day is done in a rested state. Either asleep, at work, doing the grocery shopping, picking the kids up from school etc. Only about 30% is burnt when we exercise. And the biggest contributor to the amount of energy we actually burn is the amount of lean muscle we have on our bodies. So when it comes to fat loss the more lean muscle you have on your body, the more energy you can burn throughout the day and while you sleep.
Therefore it's crucial that you are providing your body with the right amount of food to repair and build those muscles after we train them. Just think, if you are trying to lose weight your macronutrient requirements are already set in a calorie deficit. If you then eat even less than your requirements you are suddenly in an extreme calorie deficit which means your body won't be able to build lean muscle as effectively as it could leading to muscle deterioration, possible injury and no results.
Food is your friend.
It's your bodies' life source.
It's just important to know how much to consume for the goals you're trying to achieve. Once you understand that your relationship with food and exercise will become so much more positive. Seeing results is extremely motivating but in order to see results you've got to ensure your following the right plan and doing it consistently.
At Vision Personal Training Ponsonby we have fantastic educational seminars on nutrition, exercise and emotions. As well as personalised one on one nutrition sessions to ensure you have all the knowledge you need to empower yourself to take control of your own health and fitness.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.