Diets


DIETS!! January is the month of information over load when it comes to diets! Some say eat carbs, some say don’t, some say eat fats some say don’t, some say count points some say don’t, some say count sins some say don’t, some say “if it fits your macros” and most people say “what the hell does that mean?” With all this conflicting information where do we start? I think the most important thing to remember is that all diets are calorie controlled and depending on which diet you’re on will dictate where you get those calories from.

Although counting calories is slightly out dated there is no getting away with the scientific fact that in order to lose weight we need to be in a calorie deficit. So how do we do that successfully without having to have a degree in nutrition? Here are a few tips to get you started.

  1. Keeping a food diary is a really effective way of learning what your eating habits are like. Eating too much, eating too little, eating too much processed food etc. Once you see it in black and white it’s basically a process of elimination.

  2. Rather than going complete cold turkey on all your favourite things try eliminating one thing a week and adding in one thing a week. For example eliminating fizzy drinks and adding in water.

  3. The biggest mistake people make is trying to be too strict as it’s not sustainable for most people. Having a little of what you fancy every now and again is good for you. If you completely fall off the wagon don’t beat yourself up just get back on straight away. There is no right or wrong way to do this, find what works for you and stick to it. Consistency is key!

For most people just cleaning up their diet will help them lose weight. This basically means just cutting out all the crap. Crisps, chocolate, cakes, take aways etc. This doesn’t mean you can never have them again but reducing your intake will have a really positive effect on your waist line. Everything in moderation!

  1. Making sure you have breakfast! This is the most important meal of the day as it will kick start your metabolism. A high protein breakfast helps balance your blood sugar levels which can prevent you from craving sugary foods throughout the day. Eggs are a quick and easy option. If you’re stuck for time in the morning boil your eggs the night before!

  2. Don’t over complicate things. Eating healthy doesn’t mean you have to spend every waking minute in the kitchen. Food shops and butchers have made it really simple for is to eat healthy. We offer a 10% discount in Kerrigan’s Butchers for all BTS clients. They have a huge range of really quick and easy meals that are super healthy and tasty.

  3. Starving yourself is a big no no. This plays havoc with your metabolism and your health. Plus it’s no fun if you love food. The instant results will from starvation won’t last for long and you’ll end up gaining more weight then you lost once you start to eat again.

  4. Using an app like myfitness pal can help you see exactly how much of each food group your having every day. It will also manage your calories in and out. It’s important to have this set up correctly for your weight, activity levels and your goals. If you’re unsure ask any of our trainers who would be happy to help.

  5. No one diet fits all. What works for some people may not work for you. Which is why we recommend having a consultation with our highly qualified sports nutritionist. She will explain the food groups to you, how they have an effect on your body and work out a diet that suits you, your life style and your goals.

The biggest mistake people make is trying to be too strict as it’s not sustainable for most people. Having a little of what you fancy every now and again is good for you. If you completely fall off the wagon don’t beat yourself up just get back on straight away. There is no right or wrong way to do this, find what works for you and stick to it. Consistency is key!

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Body transformations,

Unit 9, Station Square,

Clongriffin, Co. Dublin.

bodytransformationsstudio@gmail.com

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