Showing all posts in ‘Calories’

Fitness and Diet – Swap failure for Success

Choosing healthier foods to supplement you fitness training can be much easier than you think. Simply changing some old habits can make a huge difference you your health, wellbeing and waistline!

Let’s see what diet ‘swaps’ you can consider to make a crucial difference.

Try some simple, small changes when you plan your meals, or even when you reach into the fridge or cupboard for that quick snack. And by the way, don’t be afraid to snack. Our bodies are not designed to work on two or three big meals alone. Smaller portions, more often, really are a better rule.

Once you’ve got started, try thinking of your own healthier food swaps as well. Check food labels, as they can certainly help you to choose healthier options.

Let’s look at breakfast, lunch and dinner to see where a simple swap can make a lot of difference. Firstly of course, breakfast……do you even have breakfast? Well, we know we should! Anyway, let’s assume you do, so try some swapping at the start of the day.

Breakfast  

• Whole milk –Swap for semi-skimmed or even skimmed milk.

• Sugar Coated Breakfast cereal – Swap for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal, without added sugar.

• A sprinkle of sugar on your cereal? – Swap for a topping of fresh or dried fruit, which also counts towards one of your five a day.

•Full-fat yoghurt – Swap for fat-free Greek yoghurt or natural low-fat yoghurt.

Lunch  

• White breads of any type – Swap for wholegrain types.

• Butter and Cheese in you jacket potato – Swap for reduced fat spread and reduced salt and sugar baked beans.

• Tuna melt Panini – Swap for a tuna salad sandwich on wholemeal bread, without the mayo.

 Dinner  

• Swap cream based or cheesy sauces for tomato or vegetable based alternatives to enjoy with your pasta, or meat and fish dishes.

• Forget adding whole milk and butter to your mash try a low fat spread and skimmed or at least semi-skimmed milk.

• Trim the fat from your meat or choose leaner cuts in the first place.

• Grill, don’t fry!

Overall, its all very straight forward; so just add dedication and will power and soon it will all fall into place.

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Could you eat 9,000 calories a day?

 

 

Running with the Olympic theme for the last time, did you know that typically, Olympians eat six meals and consume 6,000 to 9,000 calories a day!……Wow! If there was ever a better way to show that fitness and physic is all about balancing exercise against calories consumed, then this is it!

Your daily routine my include structured fitness equipment sessions like, treadmill runs, Elliptical Cross Trainer workouts, Exercise Bike rides, or Rowing sessions, Sumba classes or even Combat sessions for the more aggressively challenged! But it will also include less measurable things like the stair climb at work, the run for the bus, the fast stride to the tube station etc etc.

As part of your fitness regime, it’s important to balance calorie intake against calories burnt. Most of us are aware of food labelling, and in respect of calories it is fairly easy to calculate how many calories we are consuming, by applying a little mental effort ‘totting up’ during the day.

It seems more difficult to assess calories burnt, but we have found a good calorie calculator at HealthStatus.com, which should help. Just plug in some figures and you should have a good guide to where you are.

So the good advice seems to be balance the calorie intake v calorie burn to achieve affective weight loss or fitness goals, and also be aware of the nutritional values of food which we will cover in subsequent blogs.

Out of interest, if your first calculation of calories consumed makes you feel a little guilty, then take a look at home some of the biggest Olympians compare.

For example, Canadian shot putter Dylan Armstrong eats a massive 9,000 calories every day! He says…”I like a lot of salmon and obviously, beef and chicken. I’m on a high-protein, low-carb diet. I’ll eat five or six times a day. I try to eat healthy. It does help performance.”

So, the good news is that you can eat like an Olympian without feeling guilty…as long as you exercise like one too! Good luck.

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