Getting in shape doesn’t have to be too complicated and it doesn’t have to take over your life. In fact, getting in shape is a lot simpler than you might imagine.
Here are 5 key points to bear in mind:
1. Perfect is the enemy of good
There is no perfect diet, so stop worrying. There is no perfect macronutrient ratio, no algorithm for perfection. Establishing a healthy and sustainable diet is not about cracking a code, there is no end point. So stop obsessing over things that likely don’t matter much in the first place.
2. Calories matter, but so do macronutrients, and so do micronutrients.
If you want to lose weight then you need to be in a calorie deficit, if you want to ensure that the majority of weight lost is fat then you need to eat adequate protein.
If you want to set up a diet that you can actually stick to then you need to ensure that hunger is managed through the day and life won’t be one long struggle. This means both adequate protein and sufficient food volume. Does that mean low carbs? It might do and it might not. Once a calorie deficit has been established and protein intake has been set at a reasonable level (we’re fans of between 1.5-2 grams per kg of BW, or target BW if you’re looking to shift some excess) then spend the rest of your calories how you choose.
3. Don’t over feed on superfoods
A food isn’t “super” if consuming it causes you to be in a calorie surplus and therefore undermines your fat loss goals. That’s not a superfood, that’s kryptonite.
Avocado Smash we’re talking to you. Avocados are very healthy, they’re also very calorie dense. Good fats, but fats and calories nonetheless. Instagram likes don’t offset the calories from the food you eat.
4. Consistency and Compliance
You should be shooting for 7-8/10 every day. Do this for a period of months and you’ll see enormous progress. What we usually see is that people score really well Monday to Wednesday and then drop off substantially about halfway through Thursday afternoon.
5. Don’t rely on dieting alone
“Abs are made in the kitchen”
“It’s 80% diet, 20% exercise”
No doubt you’re familiar with phrases like the ones above. There is some truth to them. Unless you train really hard multiple times per week then you won’t be able to have the body you want and eat all of the food you want. However, the more active you are the more varied and interesting you can make your diet. You’ll be able to attend more social occasions and still make progress. You can live a more balanced life whilst still pursuing and achieving your goals and you’ll be far more likely to make health a way of life. Health will become your default setting, and you’ll be able to concentrate on the other stuff.
If you struggle to put the above points into practice then Nutrition Kitchen can help. We take care of the tedious stuff, the measuring, shopping, the chopping and weighing and we let you focus on the things that are important to you. So spend more time with your family, crush it at work, get to the gym in the morning, go to your yoga class, prepare for the Open, spend your weekends on the trails. We’ve helped hundreds of clients to take charge of their daily nutrition, leaving them to focus on the bigger picture.
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