Manage your energy with food intake, the right food at the right time and quantity.
Never skip breakfast, start with a large glass of water straight after awakening and have your first meal of the day within half hour. Your brain knows that you’re awake, but you need to get your metabolism to work as well.
Manage your energy with food intake, the right food at the right time and quantity.
Your current weight is the result of small and seemingly insignificant lifestyle choices accumulate over time.
No matter what those exercise programs and diets tell you, real and lasting change doesn’t happen from a huge and sudden shift in behaviour and diet.
Success doesn’t happen in an instant.
The best way to achieve big results — in weight-loss and other areas of life — is with small and incremental gains over a long period of time. It happens through the progression of lots of little positive changes and successes, strung together over time.
Our bodies automatically work toward balance and show a clear biological pattern of homeostasis, or the tendency to self-stabilize. This makes sudden weight loss not sustainable because our body compensates and fights radically change.
That’s why you want to implement small changes don’t trigger your body’s “countermeasures.”
Any fat you’ve gained over years, your body is fighting to keep it. That’s why anyone who says they’re going on a diet has a great chance of gaining the weight back.
The essence of permanent weight loss is whether or not you can sustain a healthy diet and lifestyle changes in the long term.
To succeed, we must gently reroute the habitual eating patterns and sedentary lifestyle habits that cause weight gain.
The different diet regime blaming one another like low-fat dieting doesn’t work, or Paleo is ineffective, just to mention a couple scenarios. A well balanced diet is not only about the quantity of calories, fat, carbs and protein, it is about the quality of the food.
Let’s have a closer look at the food we eat. To start with it can be separated into three groups: whole foods, ultra-processed foods, and everything in-between.
The macro nutrients in question, fats, protein and carbs have both been eaten as long as food has existed and never caused any big problems.
When you apply common sense in the debate about what’s really causing obesity, you’ll find it wasn’t such a big issue when we digested our fat and carbs from normal food. Obesity skyrocketed when these new kinds of ultra-processed foods and diet products were introduced.
Obesity rates are still climbing even we have more “healthy options” in processed food.
“When you have a look at the supermarket the shelves, we have organic processed food in rustic, earth-toned packaging and naturally sweetened soda. In other words, we can choose “healthier” ways to gain weight, – just kidding.”
The food industry becomes more cunning and doesn’t have our best interest in mind. You need to learn to read labels and between the lines of advertising slogans to make healthy food choices.
Keep in mind that inequality of calories you consume has a unique hormonal and metabolic impact in your body. Two foods of the same caloric value are different in biological satisfaction, perceived satisfaction, satiety, insulin response, nutrient content.
This affects the health and function of our organs and energy distribution, which can impact your behaviour and weight in the short and long term.
With your diet you want to aim for a smooth and consistent satiety and not bouncing from extreme calorie restriction to bingeing (yo-yo dieting). If we eat good food to satiety, we can lose weight, feel satisfied, and not have to deal with the issues that arise from under eating.
When it comes to healthy eating we need to focus on the right foods (mostly whole foods) which have typically high satiety-to-calorie ratio, nutritional value.
The problem is that the calories we eat do not directly correlate to how full and satiated we feel. Whole foods are many times more filling than processed foods per calorie, which collapses the calorie-counting argument by itself.
The “calories in, calories out” way of thinking can be considered irrelevant and is a popular way to pretend unhealthy eating is a viable path to weight loss.
Fruits are great for weight loss in their whole form, but they can become weight-gaining as juices.
Juice is not the same as whole fruit. It may contain the vitamins and minerals as the fruit, but it lacks the satiety that whole fruit provides.
Drinks and water
To the person who drinks soda daily, water tastes bland. To the person who drinks water daily, sodas and lattes taste too sweet.
The base of all drinks is water, which means that drinking water can become a habit and a beverage you enjoy, even if you’re not particularly fond of it now.
We can learn to enjoy the things that satisfy our needs, it all comes down to conditioning.
The danger of ultra processed food and diet products
The main reason why artificially sweetened products cause metabolic problems is that they seem to confuse our biologically reward system.
Food is rewarding at two levels called sensory and postingestive.
Let me explain:
When pleasant-tasting food hits the tongue, our taste buds signal the brain, “Hey! Sweetness!”, and we get a sensory reward.
After we ingest food, the metabolic and nutritive properties of the food supposed to provide us with a second reward of biological satisfaction to regulate our food intake.
Because most ultra processed foods and diet products are not real food, they almost completely bypass the postingestive reward system which should decrease our desire for more food after consumption.
When your body feels deprived of a reward, it will subtly (or not so subtly) find a way to get it later with cravings and use any trick to get you to indulge later.
Processing kills the most beneficial parts of food. Processed food is dead. For example, because it has a long list of added vitamins, cereal is seen by many as “healthy”, but it has almost none of the beneficial compounds of a living food.
Crash diet or cleanse can lead to fast weight-loss results. But getting rapid results without sustainability is harmful in the long run to your metabolism and your belief that you can change.
The brain and body like seamless, easy changes, so let’s start there.
“Success is simple. Do what’s right, the right way, at the right time.” ~ Arnold H. Glasow
Change your diet by practicing the new healthy diet you’d like to have, not by forbidding unhealthy foods.
Once you lose some weight and feel better by eating better food, your perspective of ultra-processed goods will change. As your palate adjusts to the delicious spices and flavours of nutritious food, you’ll wonder why you were eating certain foods in the past when you have so many healthy and delicious alternatives to enjoy.
Discard your plate-finishing habit and start with small portions, eat slowly, chew often and listen to your your body’s signals and eat until you not hungry anymore. If you eat until you’re full, you most likely ate too much.
Successful weight loss requires no calorie counting, or micromanagement of portion sizes. All it requires is that you eat mindfully and listen to your body.
Eat to satisfaction, not to explosion. Overeating is a cultural and habitual practice, don’t go there.
Unlike dieting, Toms Fitness Blueprint is completely flexible and adaptable to your situation right now.
It teaches you how to change your behavior to lose weight permanently, and that’s more valuable than the world’s greatest recipe book or most accurate list of weight loss foods.
The techniques you learn and the tools you use are powerful and transformative, and yet they’re so simple that anyone can succeed with them.
Toms Fitness Blueprint is not another diet or exercise regime; this is an advanced program. It’s entirely different and much smarter than dieting, with a higher success rate.
Dieting is for temporary weight loss. Toms Fitness Blueprint is aiming for real, lasting change.
Nutrition, exercise, normal physiological processes, and body composition are controlled with help of hormones, or chemical messengers that act on specific target organs and tissues to cause cellular responses. These responses are essential to help you gain muscle and lose fat.
Hormones Body Composition Fat loss
How hormones affect our body
As this topic is a too comprehensive with all the body chemistry involved, including cortisol, catecholamines and thyroid hormones, I like to focus in this article on insulin only.
The endocrine system and its glands that produce hormones that regulate metabolism, growth and development, tissue function, sexual function, reproduction, sleep, and mood, and more.
The effects of insulin…
- Acts on the liver, fat tissue, and muscles and is one of many hormones required for human growth and development.
- Regulates blood sugar levels. Secretes glucose from the blood stream and puts into cells where it is stored as energy. At the same time it acts like a satiety signal by releasing signals to your brain that you are fed.
- As a storage hormone it not only stores sugar, it helps to store fat as well. When insulin is released, it activates an enzyme called lipoprotein lipase, which not only moves fat into fat cells for storage, but also simultaneously inhibits fat breakdown.
- Insulin can increase your ability to add muscle mass with insulin-stimulated glucose uptake into muscle cells which enhances muscle protein synthesis by increasing the transport of amino acids into your muscles.
- When insulin is released, you essentially go into “storage” and turn off your ability to use fat as a fuel.
Hormones Body Composition Fat loss
- Insulin levels raise the highest from high-carbohydrate meals.
- The glycemic index, or the relative amount that a food raises your blood glucose, can predict your insulin response. The higher the glycemic index of the carbohydrate, the more it will raise insulin.
- Usually an acute rise in insulin is normal and really not a problem. As your body handles it, the blood glucose and insulin will return to lower concentrations. It is a constant overload of high-carbohydrate meals, when your insulin levels will always be high and you are likely spending more time in fat-storing mode than fat-burning mode.
- If this pattern continues for long periods of time, you might become insulin resistant and your cells don’t respond to the insulin so well. The blood sugar is not as well controlled and your body is forced to produce more and more insulin to have the same impact on reducing your blood glucose levels.
- To keep your insulin levels stable consume most of your carbohydrates with a low glycemic index like vegetables and whole grains. These foods don’t raise your blood glucose as much as sweets, some breads, or juice, which have high glycemic index values.
As protein and fat don’t influence insulin to the same extent as carbohydrates, it might be beneficial to think about building your typical meal with focus on protein first, good-quality fats and vegetables next, and then other low glycemic index carbohydrates.
How body composition changes and what you shouldn’t do
As we’ve learned so far the best method for changing body composition is by increasing the quality of both your exercise and dietary intake.
You’ll you may have guessed there is a little more involved than just decrease the amount of calories you eat , increase your physical activity or simply sleeping more. Be aware of low fat, no sugar and diet products advertised in the media and super market which manipulate our calorie intake.
Do’s and Don’ts
Despite the fact that artificial sweeteners were for people with diabetes, it has become a top selling product for those looking to lose weight and fat. While some research shows that using low-calorie sweeteners can improve weight loss, there have been some claims that the use of artificial sweeteners can actually increase body weight and might cause negative health effects. The best solution is to limit added sugars and artificial sweeteners whenever possible.
Usually detox diets only provide short-term results as they focus on serious calorie restrictions through fruits and vegetables (juices) consumption. As a result weight loss is achieved by depleting glycogen and water stores in the body, and it might even decrease muscle mass, which is definitely not desirable. With a healthy liver, you have all the detox power that you need.
Eating Out versus at Home
The easiest way to control your calorie intake and create a negative energy balance is to prepare your own meals at home. With fast food or full service restaurant food you likely increase your overall calories as well as saturated fat and sodium intake.
The important thing is to be conscious of portion sizes, regardless of whether you are eating out or cooking at home; eat slowly and chew well, stop when you’re not hungry anymore. Remember, it takes up to 20min until the brain realises that you had enough.
Try to get as much physical activity into your day as you can. If you have a desk job, set up a timer every 90min as a reminder to get up and move. Sitting for an extended amount of time per day has been related to the development of cancer, diabetes, and cardiovascular disease. Walk in lunch breaks and do phone calls standing up.
Continuous lack of sleep is not only hurting your health, sleep debt can have negative effect on metabolic control, insulin sensitivity, food cravings, muscle recovery, body composition, hormone profile and performance. Try to get at least 7hours of sleep every day. Catch up over the weekend is not the best option for several reasons.
Why and how you want to increase and maintain your muscle mass especially as you age?
You will learn about the type, volume, frequency, and intensity of exercises that induce muscle growth as we go along.
Healthy Muscle Mass
As we grow older we lose muscle mass. Even if most people think it is a natural occurrence, we can prevent it and reduce body fat at the same time with a long-term exercise program and some lifestyle changes. Research data shows show that as you age, the importance of strength is critical; so much so being stronger in your chest and legs is associated with the least risk of premature death.
- It has to be a balance between strength, endurance and low-intensity/steady-state aerobic exercise and HIIT training.
- With help of a personal trainer/coach you can try new exercises, avoid injury, learn about your exercise options, and figure out how to work out safely while also working around past injuries.
- In order to achieve your health and fitness goals in the shortest amount of time you need an individualised exercise program which keeps you on the right track; in particular if you have any special needs like surgery, sore joints or any known muscle unbalances.
- As you advance with your program and your goals become even more specific and better defined, and you’ll want to follow a specific plan tailored to help you meet those goals.
- The chances of you continuing a resistance/aerobic program are probably far greater if it’s fun and you like it as well as you can do it at a time which fits in your lifestyle.
Energy Balance and Weight Control
Discover how and exercise might shift your energy balance to favour weight loss or weight gain. Learn what situations impact your calorie burn ways that you might easily fall into a positive energy balance.
Food Intake and Energy Expenditure
To favourable manage your body composition you not only should know about the relationship between food intake and energy expenditure, you have to consider the quality of your food choices as the make a big difference to your weight goals. Dietary recommendations based on calorie contentment is a good start, they put certain high calorie but nutrient-dense foods like nuts, seeds, and eggs into a high caution list, even though these foods are actually beneficial for weight loss and prevention of weight gain.
Energy balance conditions and weight management • food calories that you take in match the calories that you expend or burn • positive energy balance – you eat more calories than expended • negative energy balance – more energy is expended than consumed
Regardless of our weight goals we need to pay attention to the quality of calories as they cause numerous changes to your body—cellular, metabolically, and hormonally.
Aim for a calorie reduction of around 500 calories per day. An energy deficit of 1000 and more calories a day is not advisable as you will lose muscle – which you don’t want. Furthermore you run the risk of missing out on important nutrients, such as vitamins and minerals, and you would likely see your energy levels drop and your fatigue increase as well as feeling hungry.
For lasting weight loss overtime and improved body composition you need to consider your baseline body composition, age, height, sex, and degree of calorie restriction, and follow a more dynamic curvilinear pattern rather than the traditional linear model.
Calories- Energy Balance and Weight Control
The energy that potentially is converted into useful work once metabolized, or broken down, by your body, is called measured in calories. Technically, a kilocalorie as you see it on food labels is a unit of heat measurement defined as the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius.
In reality you don’t eat calories; you eat food with different amounts of nutrients. Digestion and absorption rates of nutrients are less than 100 percent in most foods. Some factors that impact how our body uses the food are, how the food is grown, what the animal’s diet contained, and how ripe the food was when harvested, and even how the meal is cooked and prepared.
As the process of determining the calories in foods is probably more extensive than you imagined, the calories listed on food labels are really just approximations.
It is important to remember that the metabolism is constantly changing based on the needs of the individual, re-evaluate your nutrition plan based on performance, body weight, and body composition over time.
Components of Energy Expenditure
- The energy required to maintain the systems of your body at rest is called – Resting metabolic rate.
- The energy required to maintain the systems of your body at rest.
- Energy expended by being active or doing structured exercise.
- Non-exercise and unplanned activity such as tapping your feet or bouncing your knees.
Among the large thermic effect of food, protein-rich foods have the greatest effect on increasing calorie burn, as they are the most difficult to digest and absorb— this is one reason that added protein in your diet can be helpful for improving body composition.
The daily amount of activity and exercise will determine how much the thermic effect of activity play into your overall energy expenditure.