In this episode we talk about consistency being superior to calories when you're making a lifestyle change. *Not for a short term, body composition goal...but a long-term, sustainable lifestyle change.
Tip or Trick: single ingredient foods.
Consistency is KING
- #1 Lifestyle and knowing your nonnegotiables
- You don’t have to have a crazy restrictive/fad diet > your diet doesn’t need a name.
- #2 Some days will be a little over, some will be a little under - consistency is most important week over week
- This how we make our lifestyle our alley, planned deviations without guilt
- #3 Process OVER Outcome - behaviors/habits should be lifestyle not just goal driven. EX: Goal to run a marathon, but then you quit after marathon versus you run to become a runner.
Calories are QUEEN
- #1 Rule you have to be in a deficit to lose weight.
- Food quality of those calories matters.
- Evidence shows that calories matter (simply, if you’re consuming more than you are burning, you will put on weight, and vice versa), but food quality is an equally important part of weight loss or improved body composition. Eating high quality foods in appropriately sized portions can be a great, and more sustainable nutrition strategy than solely relying on calorie counting.
Researchers in the Department of Nutrition at the Harvard School of Public Health found that quality is very important in determining what to eat to achieve and maintain a healthy weight, and that “a calorie is a calorie” doesn’t tell the whole story. While these researchers did not discount the importance of calories, instead suggesting that choosing high-quality foods (and decreasing consumption of lower-quality foods) is an important factor in helping individuals consume fewer calories. They found in their study of 120,000 people over 20 years that weight change was more strongly associated with reducing the intake of foods like refined grains, fats, and sugars (like in potato-chips, processed meats, and sugar/artificial sugar-sweetened beverages) increase weight gain. On the other hand, weight loss was associated with diets rich in vegetables, whole grains, fruits, nuts, yogurt, and other higher-order foods.
- Movement - Calories in/ Calories out
- We often think we move more than we do and eat less than we do.
- Importance of NEAT - non exercise activity thermogenesis.
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Produced by 📣 brandhard
