10 Nutritional Facts to use for Maintain & Sustain :
1) Fat Chance
Fats generally have a bad name, however there are different types of Fat that we can consume from our diets. Saturated Fats are typically found in processed food, animal meat and packaged products, saturated fats are unhealthy for us as they can cling to our arteries around our body, which makes it harder for the heart to pump blood. Unsaturated fats on the other hand do the exact opposite, they are the “cleaners” of the arteries and remove bad saturated fat from our bodies. Unsaturated fats can be found in oily fish, olive oil, sunflower oil, rapeseed oil and nuts.
2) Is a Calorie just a Calorie?
A Calorie is a measurement of energy, the same as a Watt is for electricity or a Degree is for hot or cold temperatures. It’s not so much the calories that we consume are the reason we can’t lose or gain weight, rather the quality of calories we consume will determine our goals. 3000 calories worth of Mars bars is the same amount of energy as a 3000 cooked meal made with a variety of fresh food. However, the 3000 calorie cooked meal will give us the nutrients that we need to live a balanced life style, 3000 calories worth of mars bars will not reward us for all our hard earned work at the gym.
3) Basal Meta – WHAT?
Your Basal Metabolic Rate or BMR is a calculation of how many calories your body burns each day. Yes! Our body’s burn energy even when we’re not moving, even when we sleep. Your BMR is worked out by calculating your Height X Body Weight X Age. Below is a calculator that you can use to find how many calories you are burning each day, just by being alive.
4) Food for thought
Your brain is quite important, it runs your body, and for all this work we owe our brain’s a reward for all the hard work that it does. And that reward is fuel or energy. Petrol? Electricity? Nuclear Fusion? No, just sugar, or Carbohydrate to be exact, our brains run solely on glycogen a simple form of Carbohydrate that we get from our diets. Our brain only run on Carbohydrate, so don’t starve it of this vital fuel.
5) More Muscle, More Calories
Did you know that the more muscle tone you build the more calories that muscle burns every day. Even when the muscle is not in use and resting it still needs energy to burn from either Fats or Carbohydrates.
6) Fats got to do with it?
That unsightly Fat that is stored around your body, is actually worth something. Energy. Yes, fat is a form of energy that your body would love to burn. A Pound of Fat is worth 3,500 calories, so if you were to do exercise and burn off 300 calories and reduce your food intake by 200 calories then you have made a 500 calorie reduction or deficit in a day, times that by 7 days and you have burnt away 3,500 calories of excess fat in a week.
7) Quench your thirst
You are made of around 70% water. That is quite a bit of H2O, so it is important to keep hydrated. But, just to sell it to you a bit more, keeping hydrated will help keep your metabolism working properly, this means that you can burn and use energy from food more efficiently. If you feel thirsty, chances are you are already dehydrated, even if you have a glass of water before going to the gym, it will still take your body to process that glass of water and rehydrate the body, so always keep your hydration topped up every hour.
8) Know your metabolism?
What is a metabolism anyway? Your metabolism is responsible for distributing energy around the body, such as if we are thinking, the brain needs sugars for energy to run properly, or if we go for a run, that energy needs to be distributed efficiently. However, with today’s fad diets in the public eye and the idea of NO food or a low calorie diet destroys our metabolism making it weak, leaving us feeling burnt out. We need energy to burn energy, in other words we need to eat food for our bodies to burn it.
If we starve our bodies our metabolism will think that we really are starving and cease to use energy to conserve as much as possible, ultimately leaving us feeling hungry, low in energy and not one pound lighter on those dreaded scales.
9) Simple? Or Complex
Carbohydrates come in simple and complex forms. This can sound confusing, but actually it’s… well, simple. A simple carbohydrate like sugar or flour is simple because it has been processed, often by manufacturing before using in a cooking process like flour or consumption like sugar. So a slice of white bread would be a simple carbohydrate because the body doesn’t have to do all the work of breaking the food down as it has already been processed by machine. However, complex carbohydrates are complex because they still need to be broken down by the digestive system, this breakdown costs energy, therefore a complex carbohydrate takes more energy to burn. Take a slice of wholemeal bread, because the grain in the bread still needs to broken down in the body, this will create an energy expenditure.
Did you know that at resting pace, the body burns a mixture of Fats and Carbohydrates at the same time, this is also true for low intensity exercises such as walking or steady state cardio, your body will burn Fat as well as Carbohydrates. It’s only when we increase the intensity of our exercise that our bodies start to use Carbohydrates more as they are the preferred energy source when doing heavy amounts of exercise or duration. So, remember a walk is just a beneficial for you as a run.
If you'd like to make sure you reach, maintain and sustain your body's healthy weight, book yourself on to the Attain & Sustain Weight Management Course at Peake Fitness. Nutritional seminars and group exercise classes to help motivate and inspire you to achieve a healthy body (and to make sure you run on all four cylinders!)
Member since: 17th March 2014
Hello! I'm Penny from thebestof Sudbury, shouting about the best local businesses from Hadleigh through the Clare. When I'm not doing that, you'll find me knitting socks or tending to my 6 chickens