protein

Healthy Weight Loss Strategy

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eat clean, train dirty

Dieting.  Such a happy word!!  Cross that out….. Ugh….. doesn’t that word put a bad taste in your mouth right away??  Are you thinking ‘broccoli & fish’ for every meal?  I hate that word with a passion.
However, it’s the best word to describe changing your eating habits and it gets a bad rep thanks to fad diets.

Dieting to lose weight evokes a strong counteraction by the body to conserve energy.  When you start a diet, one of the means to weight loss involves eating fewer calories.  This acts as an alarm & signals the body t prepare for a future starvation state, something your body is extremely efficient at protecting against.  You will read some articles that contradict this thought process….. but I firmly believe it.

To counter the decrease in calorie intake & keep you alive, the body conserves energy by slowing down the resting metabolic rate or number in which your body burns calories throughout the day.  A slower metabolic rate results in fewer calories burned than normal, which conserved energy but also may allow more fat to be stored.  A drop in metabolic rate is one of the toughest obstacles for dieters to overcome.  Check out what happens… this may have happened to you:

  • > Start a diet & eat fewer calories.
    > Lose a little weight… or maybe a lot pending your starting size.
    > The body starts to signal starvation & the metabolic rate slows and fewer calories are burned.
    > Energy is conserved and you don’t have the energy to power through a workout, maybe get tired more quickly, grumpy, and the body starts conserving fat.
    >  You gain some weight back.  OR….. eat normal for a couple of days and the # on the scale jumps up.

What does the body start to use for energy when starved?  PROTEIN.  What’s protein?  MUSCLE.  What burns more calories at rest in the body?  MUSCLE.  Do you want the body to burn muscle?  NOOOOOOO!!!!! Here are some tips to fight against a slower metabolic rate and preserve muscle.  Many ‘body builders’ have an uncanny way of building muscle & losing fat.  Through my Sports Nutrition course, I’ve learned that Body Builders have some of the BEST diets and discipline over other athletes/people.  Yes… they workout hard & hit the weights hard with little cardio…. more than likely they are doing explosive cardio vs. long sustained sweat sessions.
But…their ‘diets’ are spot on in regards to carbs/proteins/healthy fats.  Maybe we should make an effort to mimic more of their food plans than sprinkling magic dust on our food for weight loss.
Here’s some strategies they use that are very effective.

  • Eat more protein.  Add a lean protein-source to each meal/snack.  Think: non-animal protein.  (beans, nuts, vegetarian burger, cottage cheese, cheese, milk, Greek yogurt, protein bars, protein shakes).
  • Drink a protein shake in the afternoon between lunch and dinner…. which is usually the second longest fast of the day after sleeping.  (Shakeology is NOT marketed as a ‘protein shake’ but with 16+ grams of protein, pre/pro-biotics, digestive enzymes, and superfoods….. it makes a great snack and gives you energy to power through the afternoon.)
  • Add resistive/strength training to your workout!!!!  Not sure how to do this or want a program to do at home?  Contact me at: Bashford.Lisa@yahoo.com

Don’t forget……. Muscles is a GREAT weapon in the fight to lose weight.  Don’t skimp on that part of your workout and don’t be a ‘cardio queen’ everyday!!  No sense in being hungry and running on a treadmill for an hour to lose weight when you don’t have to!  And… it doesn’t work anyways!!
Not wanting to leave the house on cold mornings & go to the gym?  Get an amazing workout at home…. I do every day!  Check out your options at www.beachbodycoach.com/LisaBashford

Lisa S. Bashford
Certified Specialist in Sports Nutrition
Owner of YourFitness-411.com

Good Carbs/Bad Carbs = CONFUSING! YF-411 is here to help!

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Today’s LESSON: more info on food choices! Food is important to talk about because it’s 80% of your success or failure.
Have you heard of the 1-2-3 Nutritional Rule-of-Thumb?
It’s a nutritional guideline of approximately 1 part fats, 2 parts protein, and 3 parts carbohydrates is valid for most people who are weight training, and exercising to lose weight. If you follow this simple rule you will maintain a diet that is low in fat, moderate in protein, and high in carbohydrates. The lesson of the 1-2-3 rule is to have an easy way to prioritize your nutritional thinking when purchasing foods, preparing meals, and eating out.
When training for specific events…athletes require different diet plans. Such as, a body builder require a diet high in protein and low in carbs to provide quick bursts of energy, and repair the muscles after it has been damaged by lifting heavy weights. A marathoner, on the other hand, will require more carbs and less protein because they need to carbs sustain energy for a long period of time.
(Side note to help you understand) – Carbohydrates are arguably the most important source of energy for athletes. Carbs help to fuel muscle contraction.  Once eaten, carbohydrates are broken down into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.
Glycogen (carbs) is the source of energy most often used for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use.
Adequate carbohydrate intake also helps prevent protein from being used as energy. If the body doesn’t have enough carbs, protein is broken down to make glucose for energy. Because the primary role of protein is as the building blocks for muscles, bone, skin, hair, and other tissues, relying on protein for energy (by failing to take in adequate carbohydrate) can limit your ability to build and maintain tissues. Additionally, this stresses the kidneys because they have to work harder to eliminate the byproducts of this protein breakdown.
See the science behind food choices, especially for athletes?  🙂
Don’t fear carbs. Know the difference between healthy carbs (complex carbs like veggies, whole grains, nuts, seeds, etc.) and those that aren’t so healthy (pastries, chips, soda, cookies, boxed foods). Use google for more info on a list of good/bad carbs.

I have told you that high protein is good and important. There is such a thing as TOO high of protein, but to be honest, it’s really difficult to get that high. Protein takes longer to digest, makes the body work harder to digest, repairs muscle, and much more. It’s good to have protein w/ every meal and make the body process it. But, you cannot eat protein by itself all day long! That would be boring…yuck. Most of your other foods are carbs! So….keeping proteins and healthy (complex) carbs on your plates is the best bet. Healthy fats such as nuts, seeds, avocadoes, certain oils…..are all needed by the body too….but in moderation!! Healthy fats should only be about 25% of your food intake.
Confused? Ask me questions so I can help you learn more about how to feed your body for health! Find me on facebook at www.facebook.com/YourFitnessInfo