Nutrition, Exercise and Fat Loss
 
This is the "toughest nut to crack" for many people.
How to balance the three for perfect results can be a difficult task but it's not impossible. Notice I have mentioned fat loss, not weight loss. Fat Loss and Fat Gain is 100% controlled by the hormonal balances in your body 
 
But isn't body fat increase or decrease simply a matter of calories in verses calories out ?  
It's all about the calorie deficit isn't it ? Consume more calories than you burn and you’ll gain fat. Burn more calories than you consume and you’ll lose fat. While the first statement is generally true, especially if the individual is sedentary, the second statement is NOT always fact. 
 
Simply put, as humans we’ve evolved to adapt with changing conditions. The end goal always one of survival and the continuation of the race. When food is scarce, such as dieting too aggressively or we get stressed the body’s metabolic rate can slow down, conserving valuable energy and fat stores. Yes we can store fat in these circumstances, NOT burn it!
 
So the key is eating the right types and amounts of healthy food that support your exercise regime AND lead to fat loss. Muscle needs energy (calories) to function so the longer and more intense your workout the more calories you will need to support it without compromising your end goal of fat loss. 
 
Here are the key macronutrients to consider for a healthy fat loss plan - Carbohydrates, Proteins and Fats
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

CARBOHYDRATES

Carbohydrates are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.
 
Carbohydrates are called simple or complex, depending on their chemical structure.
There are three main types of carbohydrate in food: Starches, Sugars and Fiber

 
Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining.
 
Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber.
 
For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains
 
Checkout the Glycemic Index (GI) list on the left. These foods impact blood sugar levels to varying degrees. The Green list is better for you
as the foods release energy more slowly and make you feel fuller for longer. They have also been associated with decreased risk of cardiovascular disease and type 2 diabetes. 
 
By using food in the Green list you get energy for exercise, it prevents you snacking between meals and has a positive impact on banishing the 'yo-yo diet' syndrome. For ideas on fat loss through a low-carb diet checkout this article 

PROTEINS

Proteins make enzymes, hormones, and other body chemicals. They are critical components of your fat loss plan as they help build and repair muscles, cartilage and skin.
 
Proteins increase your metabolism and your body burns more calories processing protein than it burns to process carbs or fat, known as the thermic effect of food. It also dulls hunger and can help prevent obesity, diabetes, and heart disease.
 
In the UK recommended amounts for basic living are :
Men between 19 and 50 years old need 55.5g
Women between 19 and 50 years old need 45.0g
Men 51 years old or above need 53.3g
Women 51 years old or above need 46.5g
 
These are recommendations for the average, semi-sedentary individual, so factor in more protein if you are exercising.
 
 
 
 
 
 
Men
Numbers are grams per pound of body weight per day 
Highly trained athletes -  0.77 g  
5 or more days a week for an hour or longer - 0.55g
3 to 5 days a week for 45 minutes to an hour - 0.45 g
So a 180-pound (81.8 kg) male who works out 5 or more days a week needs about 100 grams of protein a day
Checkout this article
Women
Activity level and Protein needs (grams)
Sedentary  - Weight in pounds X .4
Active -  Weight in pounds. X .6
Competitive athlete -  Weight in pounds X .75
Light body-builder -  Weight in pounds X .85
Check out this article

FATS

Dietary fats make food tasty they often improve the texture of food as well as flavour and smell - they make food more appealing. In the UK, the Department of Health suggests that no more than 35% of total calories should come from fat. In reality many people get 40% (and sometimes a lot more) of their energy from fats.

 
BREAKFAST
 
Without question, breakfast is the meal that sets you up for the day. Unfortunately, many people follow a lifestyle that eliminates breakfast or includes foods that are far from ideal.

If you skip breakfast, only have a light lunch then train on fumes and gorge at dinner you will fail to get the right amount of nutrients for a high-quality workout. To achieve weight loss through exercise and the .

Fuel your body's "engine" at the start of the day and feel more energetic and improve your decision making
 
A 500-700 calorie breakfast, such as porridge with fruit and wholemeal toast with peanut butter and banana will give you the ideal start to the day and see you through to lunch
 
 
 
 
 
 
 
 
 
 
 
Some more great Breakfast ideas
Ham and mushroom omelette
Natural live yogurt with strawberries, blueberries and toasted sunflower seeds
Smoothies
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


 
 
 
 
 
 
 
 
 
I will be updating this page every month with more healthy nutritional ideas thanks to my partnership with Bristol based Kate Percy of "Go Faster Food".
 
She brings a unique combination of practical nutrition advice and mouth-watering, energy-fuelled recipes. I regularly use her recipies at home and she has received some excellent testimonials too.
 
For more great ideas from Kate on healthy nutrition visit  www.gofasterfood.com  where you will find some free training recipes, as well as a discount voucher for 20% off her books.

Also sign up for a free #GoFasterFriday training recipe each week.
Liz Yelling
Double Olympian; Commonwealth bronze medalist in the Marathon
 
“Go Faster Food… an essential piece for your running kitbag; a manual to eating well…Enjoy cooking up some better sporting performances with this great book!”
Contact me to find out how I can help you achieve your goals 

Portion size or calorie counting ?

Exercise Calorie Burner calculator
 

So how many calories are you burning when you exercise? Well it all depends on the exercise you are doing, the intensity at which you are doing it and your weight. Short of being tested in a laboratory every time you exercise go for the second best option and use an online  calculator such as the one on  MyFitnessPal