Fitness journeys are challenging; the results are never immediate, finding the motivation for the workout can be hard, social media can have us comparing ourselves to others, our goals can keep changing as we progress, and sometimes it feels like we’re going in circles but never really getting anywhere. Often times, when we feel “stuck”, we think something drastic needs to change: hours of insane cardio every week, never taking a rest day, pushing our bodies to their max all the time, and the story goes on. But the harsh truth is, those endless sessions on the treadmill, or pushing for a PR every single workout isn’t what’s going to help you reach those goals. Your body NEEDS rest so that it can adequately recover and allow you to perform during your workouts. But what else does it need? Proper fuel and nutrition.
At the foundation of every single fitness goal isn’t only the workouts you are doing, but it is your nutritional habits that are going to make it or break it. Fitness is a delicate balance between work, rest, recovery, and nutrition; with just one of these pieces missing from the equation, the “problem” cannot be solved, and the goal cannot be reached. Without a solid nutrition program, achieving fitness goals becomes an uphill battle, as proper nutrition is the cornerstone for fueling workouts, supporting muscle growth, and promoting overall well-being. So, what’s your equation?
When considering this “nutritional equation”, there are a multitude of variables to consider; age, weight, body composition, height, gender, health factors, goals, and more. Some guiding principles are as follows:
Weight Loss:
Objective: To lose body fat while maintaining or increasing lean muscle mass
Important to Consider: Muscle growth and maintenance is important when working towards weight loss; your basal metabolic rate (BMR) is how many calories your body burns in a 24 hour period at complete rest, when you are doing ABSOLUTELY NOTHING. The most efficient and effective way to increase your BMR is to have greater muscle mass on your body, so that you are burning more calories while doing absolutely nothing!
Nutrition Plan: Focus on creating a sustainable calorie deficit while ensuring adequate nutrients for health, energy, and muscle growth and maintenance. How?
Calorie Deficit: Weight loss fundamentally requires consuming fewer calories than you expend. This is known as a caloric deficit. To lose weight, you need to burn more calories than you consume. You can achieve this deficit through a combination of reducing calorie intake and increasing physical activity (exercise).
Balanced Macronutrients: While reducing overall calorie intake, it's important to ensure you're still getting adequate nutrition. Focus on consuming a balanced diet that includes all three macronutrients: carbohydrates, proteins, and fats. Each macronutrient plays a role in energy production and bodily functions. Carbohydrates provide quick energy, proteins aid in muscle repair and growth, and fats support hormone regulation and nutrient absorption.
Protein Intake: Increasing protein intake can be particularly beneficial during weight loss, especially if you're exercising regularly. Protein helps preserve lean muscle mass while promoting fat loss, aids your body in workout recovery, and makes you feel fuller for longer. Aim to include lean protein sources such as chicken, fish, tofu, beans, and lentils in your diet.
Food Tracking & Measuring: Tracking your food allows you to pay attention to quantities of macronutrients consumed, calories taken in, and overall portion control to avoid overeating. Even healthy foods can contribute to weight gain if consumed in large quantities. Use tools like measuring cups, food scales, or visual cues to gauge appropriate portion sizes.
Nutrient-Dense Foods: Opt for nutrient-dense foods that provide essential vitamins, minerals, and antioxidants without excess calories. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
Hydration: Stay hydrated by drinking plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary calorie consumption. Drinking water can also support metabolism and aid in digestion.
How much water do I need in a day? On average, aiming for 1 Liter of Water per 50 lbs. of body weight is ideal. However, it is important to be aware of spreading it out rather than drinking it all at once. Your body can only absorb about 250mL of water in a 15 minute window, so even if you chug a whole liter of water at the end of your day, your body can’t use it effectively!
Pre- and Post-Workout Nutrition: Fuel your workouts with a balanced meal or snack containing complex carbohydrates and a little bit of fats and protein before exercising. This can provide energy and support muscle recovery. After your workout, refuel with a combination of carbohydrates and protein to replenish glycogen stores and aid muscle repair.
Consistency and Moderation: Consistency is key when it comes to nutrition and weight loss. Aim for sustainable dietary changes rather than quick-fix diets. Quick-fix diets may help you lose weight quickly, but they severely slow down your metabolism in the long run, often deprive you of essential nutrients and energy , and can be extremely difficult to keep up with for extended periods of time. Additionally, practice moderation and allow yourself occasional treats or indulgences to prevent feelings of deprivation and allow your nutrition journey to be sustainable and enjoyable.
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