Toning Up & Fat Loss
Kayla Castle • August 12, 2021
What Works & What Doesn’t
When trying to tone up and lose weight, undereating can negatively impact your goals. Here’s why, your body's priority is to support crucial body functions; respiration, brain functioning, digestive health… After basic body functions needs are meet then the remaining nutrition can go towards muscle growth. Further undereating slows down the metabolism and disrupts hormonal balance. All counterintuitive to reaching your fitness goals. Instead, you need energy to support body functions, workout and aid in muscle recovery.
How much should you eat to lose weight?
A good starting point is to calculate how many calories your body needs a day. Then subtract 500 calories from your total.
Does that mean I need to cut the carbs and up my protein?
No, balance is always key! Meaning we want balanced meals with fat, protein and carbohydrates. Eating 4-6 small meals a day keeps the metabolism fueled and burning.
*Quick note on protein powder/shakes: no, you don't need to buy any “special” items to lose weight. Protein powder can be helpful for people who struggle to eat enough calories/daily or don’t feel have time to eat. But absolutely not necessary and only should be viewed as an addition not your main nutrient source,
Do you find looking at nutrition labels to be confusing and overwhelming? There is a lot of information there, with lots of numbers that add to the confusion. Let’s break down the top things to look out for on a nutrition label:
You know when you eat something sweet and then later in the day you start feeling sluggish and tired? That sugar crash feeling is from a sharp rise in blood sugar levels followed by a decline. Having consistent blood sugar levels provides us with a consistent energy boost. By structuring our meals in a balanced pattern, you will be less likely to experience a “sugar crash”.
"Your health and wellbeing should be your #1 priority, nothing else is more important" ~ Robert Cheeke
