I have clients who constantly talk to me about nutrition. I’m not an expert (even though my first certification ever 17 years ago was in nutrition) and usually will refer out if someone is looking for specific advice. Meal plans can be found readily online (for free, don’t know why people pay money for them), but people simply don’t stick to them.
However, there are some universal nutrition items that come up in everyone I deal with who is trying to lose weight or change their body composition. These are some harsh truths, but I hope they resonate with you. It’s nothing complicated. As with exercise, people obsess about the last 10% when they should be focused on the first 90 for real results. These are simple fixes and don’t take a lot of effort to adjust, but the results in a period of time can be staggering.
Here’s a quick list of 5 nutrition basics that you’re probably NOT doing:
You DON’T eat vegetables, or enough of them.
Most of us default to vegetables being a second thought when it comes to what goes on our plate. It’s a side at a restaurant that isn’t even considered beyond what kind of topping you’ll get on your baked potato. We will also eat fruit instead of vegetables and consider that just fine because it’s the same thing. Well, it’s not.
Fructose is more easily converted into fat – if you’re overeating, which most of you are. If you’re eating within your caloric energy requirements then it gets converted into blood sugar like any other carb and you use it for energy. However, if you want to remove that small risk (and greatly reduce your calories to boot) try changing out your banana for some carrot sticks or celery. 1 large banana is 140 calories and a cup of carrot sticks is 50.
You don’t get rid of starchy carbs when you can.
“Hey, instead of the pasta or mashed potato side can you just double my vegetables or give me some rice?” said nobody in any restaurant EVER. They will do it, by the way all you have to do is ask. This falls under the heading of portion control. One small serving of (1 cup) ravioli can be 200 calories and a cup of broccoli is 30. In a restaurant where you can actually control what they make and that you are PAYING FOR is where most people don’t limit the choices they should.
When was the last time a restaurant gave you a portion that was 1 cup? Again, never. This leads to overeating. If you now look at menu items in a typical restaurant you will see how loaded they are in calories (thank God for that) and that you can eat literally half and be just fine.
You don’t limit your added sugar intake.
One of my clients’ husbands literally took one step and started drinking his coffee black instead of double double at Tim’s. He dropped 8 pounds in two months DOING NOTHING ELSE. Traps like specialty coffees at Starbucks or protein smoothies which are touted as good for you are the worst culprits. I can’t count the amount of women who would do a group exercise class and then head down to the front desk for a “healthy” smoothie loaded with frozen yoghurt, replacing every calorie they just burned plus extra and wondered why they weren’t losing weight.
There is hidden sugar in many things we consume all the time, so adding more into it isn’t a good idea especially since again – more sugar in the blood gets converted to stored fat FIRST. Believe it or not, if you eliminate it for a couple of weeks you may go through withdrawal. That’s how prevalent it is in many things.
You don’t track your calories. Honestly.
Fitbits and other wearable devices have made exercise accountability easy and mindless. If only there was something you could do to track your calories. Oh wait, there is! There’s probably about 100 apps you can load onto your phone, and god forbid you have to type something into a database and press a couple of buttons.
Many of my clients complain it’s too hard and I give them my patented withering look. It takes five minutes a day. Literally. Delay the Netflix queue and input it and BE HONEST. If you had a handful of M+M’s at work, that goes in there. If you had sugar in your coffee or a glass of wine, it goes in there. You don’t stop recording on the weekend because “you were bad” and feel guilty. This is called self control and consistency, both of which are exactly what you need to lose weight.
You indulge “once in a while”.
Be honest with yourself. If you were, you would realize that the reason your weight isn’t under control is because you reward yourself and indulge way too often. Once a week MIGHT be fine for some people, for many it isn’t if you have a serious goal and a commitment. If you’re exercising intensely several times a week (which again, most of you aren’t – be honest) then you can get away with more.
That means ONE drink at Starbucks, not 3-4 times a week. That means ONE decadent dessert a week, not a couple of cookies every night. It means getting in touch with the reasons you’re eating the stuff, not just eliminating it. All those brownies, chocolate, sodas, restaurant food and French fries add up over time. And it takes time to eliminate them. Yes it tastes good. And yes, it helps when you’re stressed or feel like you need a hit to calm you down or feel better. But if it’s contrary to your goals then just STOP. Take a good look at your habits and figure out what patterns you have or what your relationship with food is and adjust it accordingly. Easier said than done I know, but it is the right step to take if you want to get your weight and health under control.
There you have it.
Did any of these resonate with you? Maybe more than one of them? Well, the best time to start a new habit is today. Don’t worry about days past and failed diets and bad things you have done previously. Today you can start a new habit. Start with the five items here and work on them and I can guarantee that you’ll be in a better place months from now. Get CONSISTENT.
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Let’s break down the typical day of a regular office worker in terms of movement.
Wake up and walk into the bathroom (20 steps). Shower (standing still for 5 minutes). Walk back into the bedroom and get dressed, walk downstairs and have breakfast (maybe 80 steps total and 1 flight of stairs).
Walk to the car (usually 50 more steps) and then sit down and drive to work. Maybe head into the drive thru because hey, why get out of the car? Park at work and walk to the desk (taking the elevator of course). Sit. Walk to two meetings which are on another floor but use the elevator anyway (maybe another 200 steps total). If I can Skype in, even better!
Eat lunch at my desk (I’m trying to be healthy after all and I’m busy). Or maybe take the elevator downstairs and grab something quickly. Back to the desk. Sit some more. Walk to my car, sit and drive home. Wow, what a long day. Sit at dinner. Then transfer to the couch for some relaxation and into bed (maybe another 200 steps total for the evening).
This is typical of most people in today’s society. We sit, barely move and don’t do anything all day.
“But wait!” you cry. “I work out four times a week for an hour!”. Yes. You drive to the gym, probably sit on a cardio machine for 30-40 minutes or do some strength work where you are sitting or lying down most of the time. At least you’re moving, but would it shock you to see that even if you work out 4 times a week for an hour, you’re only exercising 2% of your weekly time? And in terms of adding movement, unless you only do cardio (which you should not do, by the way – please strength train) you’re maybe adding about 2000 steps to your week walking into and out of the gym and to the various pieces of equipment.
My point is, we don’t move any more. We don’t walk to school as kids, we take the bus or get driven. We don’t exercise anything close to daily and many of us don’t exercise at all. We drive EVERYWHERE. Even in my job as a trainer in a gym, I stand all day but I’m certainly not moving around much in terms of steps. I do what I can – I walked to a grocery store just now to get my groceries and walked back. But it’s really not that much – and the majority of people wouldn’t even do that.
Generations ago, we got up and at least walked to school. Many of us would have worked on farms and been doing things before and after school and work. We played sports outside or in school daily. Now generations of kids grow up in front of a screen and we wonder why they don’t want to be active and the obesity rate in children has more than doubled in 30 years. And now those children are adults – you’re probably one of them.
Your body is the only machine that breaks down faster if it doesn’t get used regularly. Sedentary life leads to all sort of issues, never mind stiffness and pack of strength. Throw overeating into the mix and we wonder why as a society we have chronic illness, need joint replacements and many of us are in pain constantly simply from our daily lifestyle.
What’s the solution? Pretty simple:
The only way this will change is if we all as individuals take steps to change it and to reinforce behavior in others. Devices like FitBit and other trackers have things heading in the right direction by prompting more steps per day. However, there are other examples in our daily lives and business we can use to increase our level of movement – here’s some ideas:
Walking meetings – have a one on one meeting? Take it outside or even do laps around the floor. Odds are if you need to show them something that you can pull it up on a phone or tablet. It will help both you and your colleague.
Park Further Away – This one is an obvious one but something not many people do. I will often pull into a mall or parking lot and intentionally park in one of the spots farthest from the door. It takes an extra two minutes to walk but gives you extra movement. Plus no worrying about finding a spot!
Plan Your Errands – This falls under the heading of PLANNING. Have a bunch of stops? Instead of driving between stores, head to an area where you can walk from place to place and go back to the car to drop things off. You can easily get in a few kilometers of walking just doing groceries, hardware store and heading to Starbucks in between.
Add Evenings In – Instead of automatically dropping onto the couch at the end of the night, make a walk a priority. Tell yourself that you need to do 30 minutes before watching your first show. And for those of us here in Canada, weather isn’t an excuse – bundle up!
Let this be a bit of a wake up call. Take the time to really figure out how much movement you do on a daily basis and resolve to increase it. It really doesn’t take much, it doesn’t take high intensity exercise and it doesn’t take more time. It simply takes an adjustment to how you go through your day. Can you add it in? You definitely can. Throwing in ten minutes of focused mobility work will only help more. Feel free to message me for ideas on easy homework I give my clients to help them feel and move better without pain every day. My goal is to get you MOVING. Because right now – you don’t.
If this article prompted you to move more, let me know! You can find me on Facebook and LinkedIn under David Bateman, my web site at http://www.srottawa.com and on Twitter at @strengthottawa. Feel free to share it as well!
Over the years, one of my clients’ frequent struggles with weight loss is the concept of a number on a scale. Unfortunately in our society we have been taught that this number means something, when really it is a function of gravity (when you come right down to it). While there are some considerations that need to be taken when you’re dealing with obese people, for those who are within a healthy body weight range the idea of how much they weigh can still be an obsession, and not a healthy one.
I can’t count the amount of times I’ve heard “I just need to lose another five pounds.” No you don’t – you need to get into a smaller pant size or you want to look better at the beach. Or there’s another fundamental reason that you want to be thinner, smaller or have visible abdominals. I want to be more attractive. I want to have people pay more attention to me. Or, on the flipside they want to stop the negative thoughts they have running through their heads constantly about themselves..
The weight on the scale actually has little to do with it. When I’m judging fitness competitors, do you think weight has anything to do with it? One person who is the same height could weigh ten pounds more – and actually look a lot better. I have many friends who are high level performance athletes who don’t think twice about what a scale says – it’s all about how they can do the things they need to do in order to win a race or lift what they need to lift. Runners aren’t classified by weight, they are classified by speed. Fitness models and bikini girls are based on height. Even different clothing manufacturers have different sizes based on demand – you can be a size 4 in one store and a size 8 in another.
Your body changes day to day and month to month. This is a good thing, and it is based on how you move, what you put into it and even how much stress you allow yourself to experience. The good news is that these are all things you can affect easily if you simply make a decision to do so.
So my main point to people who obsess about a number on a scale is simply this: do you walk around with that tattooed on your forehead? Of course, the answer is no. And even if you did, do you really think that the people who care about you would judge you based on that number? I can only imagine a horrible society where if you drifted into the upper range of BMI you would be labelled with a red flag and your coworkers, friends and family would shun you because you are a horrible person. Some people seem to think this is going to happen to them.
This just doesn’t happen. Fundamentally, the only person that really cares about how much you weigh – is you. And you’re insecure about it because at some point in your life you decided that words from someone else or a number on a scale meant more than feeling good about yourself. Or you think that by dropping that number you’re going to look better to yourself and other people. Here’s a news flash – they don’t care. Or at least they shouldn’t, and if they do then you’re probably hanging out with the wrong people.
Your conversation with yourself about that is usually based on what you have been told by other people, some of whom are too stupid to realize that when you were a kid or an adult or they were supposed to care about you they were actually beating you down. I have a very blunt way of dealing with that: forget them. You should always be trying to improve, but in my opinion it should be for your own reasons, not one that another person gave you.
Too much today we focus on what other people think, and in a book by Dale Carnegie I read many years ago he summed it up best: Why are you letting other people decide how you are going to feel? Let’s be happy with who we are and what we have before we allow any type of words (which mean nothing) to affect our daily lives and how we feel about ourselves.
Let’s focus on the right things:
Feeling better every day.
Performing better every day.
Maybe looking better (for yourself, not someone else).
Come from a place of support for yourself.
Every day try to make yourself and the world around you a little bit better.
If you feel like it, take a picture of your scale weight and post it on your forehead for the world to see. Maybe we will start a trend so people will figure out how silly it is that they are defining themselves by a number.
It’s not often I post twice in a week, but I just read something on my Facebook that was both sad and alarming at the same time. In a nutshell, one of my acquaintances who is training for a fitness competition posted that after her leg workout, she got the shakes and threw up – for the second time.
This wasn’t the most alarming thing. Throwing up after a workout is just stupid, unhealthy and totally unnecessary, and anyone should know that. It should also be a sign to you that something might be seriously wrong, and posting it on Facebook in order to seem hardcore is bad enough. Let’s not also mention that you already did it once, and then chose to do it again. What was even more alarming were the comments, likes and things that people were saying to actually ENCOURAGE this behaviour and make the original poster feel GOOD ABOUT IT.
“Very proud of you.” ?????
“That’s awesome! I want to do that workout!” ?????
Are you fucking kidding me?
Let’s step back and take a reality check here for a second. If this person pukes, it’s really cool? This is a good thing? Vomiting is basically your body telling you that it is so overloaded that it needs to vent anything else it is doing in order to make you lie down. It is telling you that it can’t take care of a simple process like digestion because you have totally destroyed it. This is an incredible stress on your digestive and nervous system. You can also die from it, or it might result in a trip to the hospital. People vomit when they are having concussions, brain aneurysms and have ingested toxins. However, you can also vomit from intense pain or emotional stress. Any way you cut it, this is not something to be celebrated.
At least the coach posted that the volume was obviously too much and that it was counter productive, but then proceeded to “like” the girl replying that she felt like a champion. After vomiting. Good job, champ. Maybe if you do it enough you’ll get a shiny medal or a piece of paper that says you’re a “pro”.
The reason I’m writing this is because this is one of the serious problems with the fitness world as a whole. Competitors use diets, drugs and whatever method they can to get into the condition they want to be in without any regard to what it is likely to do to them down the road. Being a fitness competitor or bodybuilder isn’t healthy in the slightest, but for some reason society pictures ripped abs and big biceps and aspires to be that way, not realizing that 90% of these people are sick, feel terrible and have massive health issues before long most of the time. And I’m not even touching the mental issue side of the industry. Want to find people with eating disorders and massive body image problems (both men and women)? Look no further than your local gym or Instagram fitness profile. This weekend is the Arnold Classic, where guys (and many girls) who have done amounts of steroids you can’t even imagine are celebrated with acclaim by millions of fans. Supplement companies all vying to be the next big money maker packing booths with people wanting the promise that if you just take this, you can look like (or date) the girl handing it to you! I promise! Just don’t read the ingredients because it might amaze you what people ingest these days in the hopes of looking “fit and healthy”. Looking it is about all that’s going on, unfortunately because if you looked inside these people, there isn’t an ounce of health there.
You can look great, perform at a high level and have a good quality of life without resorting to these things, but once you’re part of the club then look out. If you don’t push yourself that hard then you aren’t hardcore enough to be a champion! Blood, sweat and iron! Whatever it takes! Sacrifice your health and well being and you can have your picture taken by a photographer (that you paid) and photoshopped and then market yourself as a fitness expert because you look good with an airbrush.
And people believe it. And they wonder why when they turn 40 they can’t move their joints, have long term health issues or have to be on piles of medication. But hey, look at those pictures from 10 years ago, right? Remember that show I did? Remember when I used to be able to make myself puke? That was awesome.
The ironic thing is that under the circumstances of this particular person’s life she should be one of the last people to ever push herself that hard, knowing what could possibly happen. But for some reason beating herself into the ground with weights and intensity to the point of collapse and vomiting makes her feel good about herself.
And maybe that’s what we should really be talking about in the first place.