When craving sugar, try going for a protein and high fat snack instead of the donut staring at you in the office snack room. My favorite snacks are almonds, yogurt and apple with peanut butter (banana works too). It’s a great way to feel satisfied until your next meal without feeling too full. Just make sure to not overdo it, these snacks are calorie dense and can put you over your calorie budget for the day quite easily! What is your favorite snack?
Do you feel hungry after a meal? Does this happen often? Like you’re eating, eating and eating and not satisfied? Check your macronutrients on your plate. Make sure you have a source of protein and/or healthy fat first then complement with vegetables. Not eating a balanced meal will make your body crave for nutrients giving you the sensation that you are not satisfied. Oh, make sure you drink plenty of water, sometimes, thirst signals can be easily mistaken for hunger.
Continuing our mini-course of fat loss, today, we will focus on the second part of the energy balance equation: Energy Out – Energy Burned The only way for our body to release energy is in the form of heat and that is done by the consumption the energy coming inside our body (food). Our body naturally does this automatically for normal bodily functions (heart pumping, breathing, walking, standing up, etc.) and this minimum amount of energy required for our body to function is called Basal Metabolic Rate (BMR). It’s a simplistic way to define BMR but for now, it...
The Energy Balance is the most important concept you need to follow in order to lose fat. No matter what you do, if you are not in a calorie deficit, you won’t lose fat. Let’s review: Energy In – Energy Out = Accumulation of Energy Energy In = Food Intake Energy Out = Energy Burned Accumulation of Energy = can be positive or negative… If Energy In is smaller than Energy Out, you have a Negative Accumulation of Energy which translated to Fat Loss! If Energy In is bigger than Enegry Out, you have a Positive Accumulation of Energy...
Following through my previous post, there is one simple rule that you need to follow in order to lose fat. EAT LESS FOOD That’s it! Eat less food that you are currently eating, and depending on how much less food will determine how much fat you will lose… over time. Let’s look at this objectively: Fat is stored energy! In order to lose the fat, you need to use said stored energy. Let’s use the analogy of money: if one fat cell is one dollar (american or canadian), then, if you have 1000 dollars in your bank account, in...
Just got a very good article from our colleague and personal coach Tom Venuto about metabolism. We hear a lot these days people using the following statement: “I am fat because I have a slow metabolism!”. In his article, Tom explains what “slow metabolism” actually means and what to do about it. Some keypoints: Metabolism is determined by your height and amount of lean body mass, not the amount of fat you have or how much you weigh Larger people have a faster metabolism because they need more energy to move around than smaller people Active people have a...
Low carb diet, high carb diet, high protein diet, no fat, high fat, atkins, south beach diet, Oprah diet, no fat… nowadays, you can pretty much invent your own diet by simply putting your name or some fancy word before the word DIET and everybody will run to get it… or not. There is no hard science to get healthy and in shape. Eat your veggies, chew before swallowing, go play. All these simple, and yet annoying, rules your mom or grandma used to nag us about, well, they were simple truths. In a nutshell, eat well and exercise…...
Salads are becoming very popular and are a great way to increase your daily intake of vegetables. You can get your five daily servings – if not more – in just one bowl! A salad of just plain vegetables is generally very low in calories and could leave you still feeling hungry. So to create a high-energy sports salad, be sure to include enough carbohydrate-rich foods to make it substantial. Registered dietitian, Nancy Clark, suggests five tips to help you get the most out of your salad: Tip #1: Boost the carbohydrate content of your salad by adding; Carbohydrate-dense...
