Monday, July 10, 2017

Dieting: The TRUTH behind what really happens !

Those of you wanting to get summer shredded are also looking for fat loss to occur. But wait, there are cookouts, family dinners, vacation and beer. Well I know all of that sounds great and you also want to see your results so maybe knowing what to expect before you think of dieting can help you navigate through these issues !
First off, dieting requires a deficit and this comes from both nutrition and exercise. Your body is super smart at keeping you alive, hence why you can breath and not think about it. It's also very smart about making sure that you survive without having any regards to your body composition, you know that last layer of fat that it just wont get rid of. It’s important to understand what you might experience, or expect from your body during a fat loss cycle and how you can manage it.
-Hunger
You are eating less food so you are going to be hungry. This is a great time to get in tune with hunger cues and understand the difference between real hunger and boredom. Being hungry from time to time isn’t necessarily a bad thing. If you’re coming off of a surplus or maintenance though, those pangs of hunger, and an inability to focus on anything but your next meal, may surprise you. This happens because your body starts producing less leptin, which is the hormone that signals fullness, and starts producing more ghrelin, which is the hunger hormone. Remember i said your body is smart? It wants you to eat more to restore homeostasis.
How to fix this ?
Drink a lot of water each day (I like to target at least a gallon per day and usually end up closer to two gallons). You can also add in some black coffee or green tea. Mostly importantly, stick with nutrient-dense, more satiating foods. When calories are low, it becomes difficult to fit in a donut or pop-tart. Filling up on veggies, lean proteins, and quality starches becomes even more important.
-Sleep
Do not try to overlook this one. If you are not sleeping 7-9 hours your body starts to compensate and tells you to eat more for energy. The best thing to do is create a bed time routine for sleeping. Turn off your computer and phone. Make sure you are doing things that are calming your body down and not getting you excited or riled up. Try to find the things that make you happy and content and put them into a routine nightly. You will fall asleep faster and you will also have a better night time routine. Proper sleep can help stress levels decrease and give you better quality of living each day.
-NEAT( non-exercise activity thermogensis)
Basically it’s all the stuff we do outside of the gym, from cooking to walking to fidgeting to cleaning. It varies a lot from person to person but can contribute anywhere from 15-50% of total daily energy expenditure. When you are eating more and feel well fueled, you will naturally feel like moving more. Unfortunately, the opposite is also true. You may feel run down and low on energy during your fat loss phase, and that’s expected.
One thing I tell my athletes getting ready for a show is to fight that feeling of midday naps when they would be doing something like walking the dog. I tell them to keep the steps they were doing the same all through prep. This way we know we are not decreasing the amount of activity when we are actually trying to increase it. Be conscious of your overall activity and movement. Pay attention to your habits and your food intake on days that you feel sluggish or slow.
-STRESS
There are a lot of hormonal, psychological, and emotional responses that are happening in your body when stress is high. You must focus on the areas of your life that you can control and try to let go of the rest. Practice meditation and/or journaling each morning.I do my daily 5 minute journal each day and night to refocus on all the good things in my life. It's really easy to become over whelmed . Also, make lists and charts to help schedule your day out!
The gym is a stress on your body, so think of getting there and doing quality work within the time you have. The goal of a fat loss cycle is to lose fat and maintain the muscle we’ve already built. We can accomplish that by minimizing the frequency of our training and maximizing our training efficiency. Allocate enough food to get the most out of your workouts and dial back the number of sessions per week you hit the gym. Your body will thank you.
All in all here are the key points
You will be hungry, expect it and get used to it.
Drink a lot of water and eat a generous serving of vegetables with every meal.
Keep steps and overall activity consistent.
Balance stress through meditation or other methods.
Train less frequently.
Fuel your workouts to maximize intensity.
SLEEP!

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