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The secret to losing weight

The secret to losing weight, isn’t just about eating less

Losing weight isn’t just about eating less!

Are you someone looking to lose weight?

Chances are you have heard you just have to “Eat Less” OR “You aren’t tracking properly”.

Sounds simple enough. Only this advice can be quite troublesome for people, especially those that have been trying to diet or lose weight for an extended period of time.

Let’s take the time to unpack both of the above quotations.

 

Eat Less

Yes, calories are important, ultimately, we have to be in a calorie deficit to lose weight. However, it becomes more complex than just simply eating less.

Over time our metabolism can adapt. This means that our body instinctively becomes more efficient at using less to accomplish the same task.

Take a person that weighs 80kg. This person might have a resting basal metabolic weight (BMR) which is a fancy way of saying maintenance calories of 2000 calories per day.

Now if this person loses 5kg dropping to 75kg, they’re BMR (how much they can eat without gaining or losing weight) will change as well. Now this isn’t an accurate number but let’s say their BMR goes from 2000 calories a day to 1500.

This means that in order for this person to lose weight they must drop roughly 200-300 less than 1500 calories per day.

Now here is where it get’s tricky. People often gain weight back (shocked?) after dieting. They will go back to their pre-diet weight and research suggests they can even exceed their pre-diet weight!

So this 75kg goes back to 80kg for argument sake. They’re metabolism however does not change as rapidly.

This means, that instead of being able to go into a calorie deficit (dropping below their previous 2000 calories) instead they might still be around that 1500 mark. They now have to drop too 1200-1300 in order to lose weight.

This is not sustainable!

A large body of research now states that importance of reverse dieting, having refeeds and even interval dieting.

A lot of coaches out there fail to understand this concept that the metabolism does not fluctuate to the same speed that body weight can change. The result?

A coach that gets frustrated with a client, or a client that get’s down on themselves for not achieving results, or someone who jumps to the next hottest FAD diet.

Ultimately this is not setting you up for a successful weight loss journey. You may lose weight in the short term, this is easy. The hard part is keeping the weight off, creating sustainable habits and longevity.

 

You aren’t tracking properly

This has some research behind it to suggest that people, on average suck at tracking their meals. They might neglect to include some oils or sauces they had with a meal or forget that they had a beverage or grabbed their kids left over dinner. The little things can add up.

This is still a valid point, but not the only reason for someone being unable to lose weight.

 

As we mentioned above, making reductionist statements about the quality that a person is tracking is failing to view them as a person. You reading this will present with a range of different challenges than the next person reading this blog. To simply place everyone in the same category is a sign of poor coaching.

We have even written a blog around common things to look out for in a coach you can check that out HERE.

One of them is being listened to and understood.

 

Ok so by now you’re probably thinking, so what can I do.

 

First you’ll need to ask yourselves a few questions to determine what to do next.

  1. How long have you been dieting?

If you have been dieting for over 3 months or have tried a series of diets in the past couple of years, you need to give yourself a rest.

Take some time to focus on eating good quality foods, creating habits such as having protein at every meal, 4-6 serves of vegetables per day and eating a mixture of colours.

If you have been jumping from diet to diet, chances are your metabolism will need some R&R. The time will be different for everyone but if you’ve been going for a couple of years, it could potentially take a few years of cycling between higher calories and maintenance calories to get you back to a healthy baseline with your BMR.

  1. How is the quality of your sleep and stress levels?

Sleep and stress can have huge implications for losing weight! Hormones such as Leptin (feeling of fullness or satiation) and Ghrelin (hunger hormone) are 2 well known hormones that impact our ability to curb our hunger. There are a number of others but the gist is that sleep and stress both impact these hormones.

Studies indicate that someone with 4 hours of sleep vs someone with 8 hours of sleep could eat the same meal in terms of calories and have 2 completely effects. The former still feeling hungry, the later feeling like they had a good meal.

 

  1. Are you moving enough?

Do you reach the current physical activity guidelines? A lot of Australians don’t unfortunately.

They are :

Complete 150-300 minutes of low-moderate activity e.g. walking each week.

+

Complete 2 resistance training sessions per week.

If you want to read more about this you can check out our blog HERE.

Moving is a contributor to losing weight, we burn energy through movement.

Don’t neglect this factor in your journey to lose weight!

 

These are some common pitfalls people can overlook within their journey to losing weight. However, there are over 100 reasons and interactions that can alter weight loss.

 

Here is an image that gives you a snapshot into those processes.

 

obesity — Articles — James Kuhn | Body Composition & Performance Nutrionist

So, what can we do?

If you are looking at tracking your calories you may:

–         Save your meal in the options menu (MyFitnessPal) so it makes it quick and easy to input next time around – to prevent you from missing a meal or ingredient

–         Track before you eat or straight after – again to prevent those lapses or unconscious moments of eating

If you need to improve your metabolism:

–         Look to having a refeed – this means if you are dieting, have periodic breaks with days you eat more or weeks you eat more

–         Reverse dieting is where you increase your calories 200-300 in excess of your normal maintenance calories and you do this for a period of time before coming back down.

If it’s an area of your lifestyle that you are struggling with you could:

–         Improve your sleep hygiene – aim for 7-8 hours per night

–         Manage your stress by meditating, reading, getting outdoors, doing more of what you love.

 

Find a good quality coach, someone who will take the time to listen to you, understand you and work with you!

At Move Right EP we do just that!

 

Don’t wait, reach out today!

 

Contact us directly at – moverightep@gmail.com

Goals

Why it might be time to review your goals!

Why it might be time to review your goals!

Goals

With the New Year upon us, many of our goals we set for ourselves may need to be re-evaluated.

 

Evaluating your goals could be a useful tool for you to achieve your goals within any aspect of your life.

Do you evaluate or self-reflect?

For me, I will often set goals for the year in late December / early January. These goals range from physical to financial to business to relationships and other categories. Now within these goals I set I will have times when I re-evaluate roughly every 4-6 months.

Why do I do this you ask?

This allows me to ensure I’m on track to being successful. Let’s say I set a goal of earning 1 million dollars in revenue in the stock market.

If I got to the end of the year with no evaluation e.g., checking my stocks, how they have fluctuated the right time to sell or buy others I might end up surprised at the end of the year that I haven’t made a million dollars.

I may even feel like a failure with my goals and become demotivated for the following years.

Now using the same example what If I placed in some evaluation points for my goals? Maybe four months into my yearly goal I would realise my stocks have increased 10x fold and now is a perfect time to sell, now I can invest and diversify to give me a better chance of creating wealth.

Another option is changing your game plan all together, maybe you’ll realise this isn’t the right strategy and there’s a better suit for you. Now how much more likely are you to be successful?

This is the power of self-reflection.

So, what fitness goals do you have?

Maybe you don’t know where to start?

Follow my checklist for goal setting

Set 1-3 goals.

  • Check out my previous blog on how to set goals HERE. This will help give you an idea of how to set a decent goal.
  •  Typically, if you set over 3 goals, you’ll likely succeed in them. Keep the number of goals you set to a minimum so you can focus your attention towards them.

 

Develop your plan of how to actually achieve this goal

  • You might break this down in a few ways such as the monthly targets, the weekly targets and even the daily targets

 

Identify your barriers to you reaching your goal

  • This may be your road blocks, bad habits you get into, things that can be destructive towards your goals such as negative talk from family or friends and so on.
  • Once you identify these you can work them into your action plan of how to deal with it.

 

Track metrics

  • These metrics will be your objective tools you use to ensure you are on the way to achieving your goals.
  • If your goal is to improve your sleep quality you may download an app such as ‘Sleep Cycle’ That can track and measure the amount and quality of your sleep
  • If your goal is to improve the quality of foods you eat, you may download My Fitness Pal and track your calories or use graphs from Precision Nutrition to enable you to get an idea of healthy portion sizes.

 

Schedule your evaluation!

  • This may look like blocking off a day to assess your goals, look at what is and what isn’t working and what needs to change.
  • This evaluation should roughly be done at quarterly intervals of the end point of your goal for example if you have a year, do it quarterly. If you have 6 months, do it every 1.5-2 months.
  • Use your metrics! These are your objective measures about how you went with your goal. It is useful to also rely on subjective metrics such as how you are feeling, your energy levels, how difficult you rated your journey towards the goal so far and so on.

 

Noticed how I haven’t talked about motivation around your goals? In my experience motivation is a fleeting emotion, people often wait for times to be motivated to take action. This isn’t wise.

In fact, this can be counterproductive to you achieving your set tasks. Motivation is known as a desire to do something. The level of your desire may depend on how well you slept last night, what foods you ate, how your day at work was, how stressful life events around you are, if you had a social event and got drunk e.t.c.

Don’t rely on motivation, focus on the small actionable steps you can take that you developed in section 2 of our goal setting checklist. Plan for motivation to dip in section 3 and adjust accordingly.

An example of this would be if you have a goal of changing your body composition a specific way to gain more muscle. You know mid-week you struggle with cooking and are more likely to go and buy take away (something that may be harmful for your goal). If you identify this early in the road blocks section, you might instead plan ahead and have some ready-made meals (meal prep) and then the temptation is decreased even when your motivation is low to cook and be healthy. You’ll be more likely to stick to the plan because it’s already done!

What goals do you have? Do you have your own formula or will you utilise the one I wrote about above?

I’d love to hear from you!

Reach us at @ moverightep@gmail.com.

We look forward to hearing about your goal setting success!

10 Ways To Stay On Track For Christmas

Christmas time can be a wonderful time of the year for many of us. For some it can also be an excuse to quit training, binge eat and chuck their goals out the window. This doesn’t have to be the case though! If we plan ahead, use our days wisely we can still have a great day on Christmas while also staying on track for our goals! Check out our 10 tips to do this below!Christmas Time

 

1. Schedule your exercise sessions around Christmas!

In terms of your exercise treat it as business as usual! Even though the holiday seasons are upon us, Christmas is one day. Why waste a few days or weeks because of one day? Sure, enjoy yourself on Christmas but don’t forget your goals in the process. Maybe you will change the style of your workouts based on your time commitments e.g., a walk instead of a complete gym session.
Making sure you keep to your physical activity will help keep you feeling refreshed, motivated and minimise the extra Christmas weight that you may gain!

 

2. Eat until satisfied

How many times have you eaten extra just because the food tastes so good? I am definitely guilty of this however it isn’t the smartest move. Eat until your satisfied not sick. Pace yourself, converse and chew your food (at least 20 chews per bite) this will help you be present and take in your food slowly over the course of the day and prevent overeating.

 

3. Don’t give in to peer pressure on Christmas day

It’s not a bad thing to say NO once in a while. Sometimes the people around us can be distractors towards our goals, Christmas is notorious for this! Saying no doesn’t have to be rude either.
Saying no is a powerful tool in all aspects of your life. This skill allows you to do the things you want to do without having to feel guilty for trying to please others.

 

4. Don’t starve yourself before Christmas

Did you know this can actually be quite counterproductive? You think you’re doing the right thing starving yourself, waiting for your delicious Christmas meal and then you end up overeating and consuming more food than you ever intended. You’re human, I forgive you.

 

5. Plan ahead

We know Christmas is the 25th, this year it falls on a Saturday. So why not be smart in the week leading up to the big day?
You can do this by altering your calories / food intake throughout the week. This may look like reducing your weekday calories (Monday – Friday) by 200-300 calories. This will allow you an extra 1000-1500 calories over the Christmas weekend!

For training maybe you will add in sessions throughout the week and schedule some light training on around Christmas day. You can break off from your normal training regime once in a while, maybe you’ll schedule in a deload and have a recovery week or maybe you’ll change the type of exercise that you do, none the less you can still keep active it just takes a little planning.

 

6. Aim for high protein sources to fill up on

This may look like eating turkey, seafood, beans and legumes. These sources are relatively lower in calories but high in protein content. What does this mean for you?
Well, your body will be aiding you in burning calories by digesting the protein (thermic effect of food). High protein foods are often associated with being high in satiety as well-meaning you will get full of them, leading to less of a chance to overeat!

Want to find out more about the right calories to focus on for good health? Check out our blog HERE.

 

7. Donate your left overs!

While this doesn’t exactly help on Christmas day, it may help in the proceeding days! Send your loved ones or donate your leftovers to those in need! This is a great way of spreading the Christmas spirit of giving without over indulging. We often over-buy and over-eat on Christmas, this is a useful way to prevent having access to excessive amounts of food and ultimately reducing the temptation to eat more than we need!

 

8. Be Mindful of alcohol

You know alcohol has calories, right? In fact, it has 7 calories per gram. To put this another way, per 100 grams of alcohol you are consuming 700 calories. This adds up quickly!
5 beers might equate to around 1000 calories!
Be mindful of alcohol and try to mix in some water or lower calorie options.

Some of my common recommendations are:
– Vodka soda water (pretty much the lowest calorie intake you can get), throw some fresh berries and a slice of lime in to Xmas things up a bit!
– Low carb beers

 

9. Prioritise sleep!

Did you know that getting less than the recommended hours night rest (7-8) can lead to a change in your hormones?
These hormones – leptin and ghrelin are responsible for two key roles, your appetite and satiation. That is how often you feel hungry and how you feel after eating food.
If we get a decent night rest in the days leading up to, and the night before Christmas you give yourself a better chance of regulating these hormones in an adequate way. This will help prevent the urge to overeat!

Don’t know how to get a good nights rest? – Check out our sleep blog HERE

 

10. Enjoy yourself

Christmas doesn’t happen every day. To me, Christmas is a time of unwinding, allowing the past year to be celebrated with your close friends and family, and of course eating deliciously tasty food.
With all the above suggestions, keep in mind these are there to help you enjoy yourself while not feeling guilty the next day or week.
At the end of the day if you do overeat, 1 day out of 365 days won’t kill you! You’re human, it’s been a hard year so enjoy yourself!

Merry Christmas from Move Right EP.

 

10 ways you can improve your sleep quality!

improve your sleep

Check out this blog for 10 Ways you can improve your sleep quality.

Sleep is essential. I’ve written a previous blog on the art of resting that you can find HERE.

 

  1. Start with a dark environment

 

– This sets us up for success through limiting the amount of light that comes in. Light as we will discuss a few times is a key variable that tells our body what to do! Light releases hormones such as cortisol to help us wake up! Try blocking all light that may be coming in such as technology lights from power outlets / phones and light through window cracks

 

2. Limit the technology

  • There are 2 main reasons we want to do this. The first, blue light. Blue light is a particular wavelength of light that stimulates your brain. When we are sleeping this isn’t ideal for a healthy night of sleep, try switching on a ‘blue light filter’ or purchase some blue light glasses or limit technology all together to enable the release of hormones such as melatonin (a key hormone in regulating your sleep cycle).
  • The second reason is for noise, stimulation and thoughts. Say you are scrolling through Facebook and you stumble across a breaking story, catchy news article or some people going at it in the comment sections. You may start reading this and get engrossed leading to you having more difficulties falling asleep!
  • Limiting the technology such as 2 hours before bed can help get you in the right frame of mind for falling asleep!

 

 3. Keep it cool!

  • It’s difficult to fall asleep in warm climates, naturally when we sleep our body temperature reduces, when we wake up it increases. If you find yourself too warm at night chances are you’ll have difficulty falling asleep.
  • Ideally, we set ourselves up in conditions of between 18-20* Celsius, this has been known to be an optimal sleep temperature for your environment.

4. Develop a bed time ritual

  • This is the process you will follow each night before bed. Having a plan of attack for falling asleep can make the process so much simpler. How many of you lay awake in bed staring at the ceiling struggling to fall asleep? Maybe you’ve had a busy day or consumed by thoughts. Take a lot of this away by following a routine when it’s bed time. This may look like having a shower / brushing your teeth, prepping your clothes for the next day / meals and then reading a book for 10-20 minutes before going to sleep. This will set you up for success as it teaches your body that you will be going to sleep!

5. Prioritise sunlight early in the morning

Getting up straight away and getting some sunlight is a great way to naturally tune your circadian rhythm (the thing that tells you when to sleep, and when to wake up). Sunlight early in the morning can be a great way to get over morning grogginess, stimulate blood flow to your muscles / joints and get some exercise in e.g., going for a walk!

 

6. Calm the mind!

The mind can be a key disruptor of sleep for some of us. Having thoughts about the previous day or the days to come can make you almost nocturnal!

Try strategies such as journaling, watching a comedy, setting time to reflect, meditation or grounding to enable you to calm the mind and have a healthy slumber.

 

7. Exercise!

Exercise can assist with sleep! One of the key ways is enhancing the time of deep sleep, this is a restorative and crucial part of our sleep. We often combine all our memories from the past day and find solutions during this part of our sleep.

Like any good thing there are some considerations to follow with exercise though. Such as not exercising too close to bed time, this can actually have a negative effect on our sleep as it can stimulate us, as well as overtraining which can wreak havoc on our nervous system and cause more issues with sleep. Try limiting exercise to 3-4 hours prior to bed time and ensure you moderate your training.

Want to find our more benefits of exercise? Check out my blog HERE.

 

8. Limit caffeine / stimulates after 12pm

Ever have coffee after 12? Chances are you are limiting your sleep quality. Caffeine in a stimulate, that has a half life of around 8 hours, meaning if you take it at 12pm you’ll still have some stimulatory effects at 8pm that night. Now if we take this later say 3pm you’ll now potentially be stimulated until 11pm. Too bad if you wanted to sleep at 10pm that night!

 

9. Leave being in bed for 2 activities

 Sex and sleeping.

  • How many of us lay in bed and watch TV or read emails or scroll through social media?
  • Our bed isn’t a lounge, try to keep these separate and leave bed time for the 2 activities above to teach your body the difference, again further adding to our bed time ritual. Just like we have clothes for work (uniform) and clothes for bed (pyjamas) try and keep your bed and lounge in the same frame of mind.

10. Spread your fluid out throughout the day

  • We need roughly 0.4g per kg of fluid, meaning if you are 100kg you will need 4 liters of fluid throughout your day. Spread this out, instead of trying to have a bulk amount all at once by drinking a ton of water. This will help prevent potential wake ups throughout the night keeping you awake for a quality sleep!

Often there are a number of factors that can influence our ability to fall asleep and stay asleep. If you find yourself regularly struggling at night time then maybe it’s time to review your habits, nutrition, stress levels in order to start working towards a solution to a healthy night of rest!

 

Work with your Injuries instead of against them!

injuries

 

Work with your Injuries instead of against them!

Have you ever been injured? I know I have! Injuries are something that can happen to us at any time or any place. No injury is truly preventable, even with all the right training in the world, accidents happen, people fall and play contact sports, people have vehicle crashes and so on.

 

A common first thought especially when it comes to training is to stop everything, to postpone your training and rest. Did you know this might actually be one of the worst things you can do when injured?

Injuries depending on the time can lead to numerous negative health effects.

From a movement perspective.

  • We may start to change our movement, take an ankle injury for example. You may start to change how you walk or run or jump to prevent that ankle from taking pain – remember you body is highly adaptable. However, in my experience this generally only lasts for so long before we get another ache or pain further along the line. Leading to pain in your hip or knee for example. This is a prime example of compensation; your body utilizes other areas to accomplish a job.

Think of an employee doing one job (the one they are paid to do) and then a few staff leave so they take on more responsibility, now they are spread thin trying to accomplish multiple tasks. Eventually they burn out, lose enjoyment and potentially quit. Our body can’t quit but it can complain with aches and pain!

 

From a strength perspective

  • Our strength and size, generally within six weeks we lose a significant amount of strength from inactivity, our nervous system becomes less efficient at generating force.
  • We become less efficient with movement patterns in areas of form and technique thanks to the principal of reversibility.

 

From a wellbeing perspective

  • Injuries may leave you skipping events, functions and social activities with your friends.
  • Your mental health may change due to the feeling of not being able to engage in activities you used to.


From a work / relationship perspective

  • You may shift your priorities to a business mindset, neglecting your health. The problem again with this is like compensation, we can only do this for so long before we get negative outcomes from neglecting our health! Your mental capacity, productivity, mood will change as a result leading to a business that may be affected in more ways than one!
  • Your relationships may suffer, with them now taking on a greater role of caring for you depending on the injury, there is often an economic cost from missing work or not being able to drive and so on.

General ways you can stay active with injuries can be found HERE.

 

The general notion I want you to take away from this is that Injuries Suck.

Again, I will say, why not work with your injuries, rather than against them?

This can be a game changer for you, the factors and scenarios I ran through above and more!

The first way we can begin working with our injuries is through our mindset.

 

Mindset:

  • First, we must accept what has happened. Some of us can be in denial and still try everything we did when uninjured, it doesn’t work like that. Accept that your body needs time to heal.
  • Take control of your emotions, thoughts and feelings. This will go a long way to stop you reacting to the situation in a negative way. To do this practice ‘staying in the moment’, this means be present! Don’t let your mind escape you into every possibility of what could or might happen. Anxiety and depression are often linked with being too far in the future, or too far in the past leading to an array of thoughts about ourselves. Staying present through grounding techniques may assist you!
  • To ground yourself – Look at 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 good thing about yourself.

This is sensory grounding, a technique that plays on your senses to encourage you to be present!

Physical:

  • Move! Injuries don’t mean you have to stop moving. Instead, it’s about finding the activities you can perform safely that won’t lead to further harm of the injured area, depending on the injury you might actually need to move for it.
  • Take a low back injury, rather than lay down in bed, get up and go for a gentle walk letting your arms and legs swing effortlessly.
  • Hurt your arm? You can still train upper body! Training your uninjured side can actually help your nervous system on both sides leading to maintaining or reducing the negative physiological effects of not training the injured side! Win, win!
  • Train within the ranges that you can, maybe you get sore by moving your elbow or knee? We can still perform plenty of exercises, such as isometrics. That is where your muscle length does not change shape. Think of doing a slight lunge and then holding that position with out dropping down further or standing up. This is an isometric. Or holding a part of the push up position with slightly bent arms.

Working with your injuries, is empowering! It will help you take control of your mood, your body and leave you more resilient to overcome obstacles in your path.

I look forward to hearing your success, share it with me @ moverightep@gmail.com

 

Treatment needs to focus on the root cause rather than the symptom!

Does your treatment focus on symptoms or the actual cause of your issue?

  • How often have you found yourself being tired and instead of prioritising your sleep, you instead continue to drink more coffees as a form of treatment.
  • Have you  ever had a headache and your treatment was to take Panadol instead of considering to drink more water?
  • How often have you had a recurring pain in your body and your treatment is a massage instead of looking at the cause of your pain.

This is a treatment that is focusing on the symptom rather than the cause!

A quote comes to mind “The definition of insanity is repeating the same thing, over and over, expecting a different result”.

This is symptom-based mindset.

We must alter this mindset this to actually create lasting change.

Some symptoms of being unhealthy may be – weight gain, mental fatigue, disease and illness.

Now the typical response is to address that one symptom, maybe you have been diagnosed with high blood pressure so you start taking blood pressure medications, maybe you lack energy, constantly yawn throughout the day and live off red bulls, coffees and a few hours of sleep a night.

Symptom treating is a quick fix, one that can often lead to other areas suffering later down the track.

My approach to solving a problem is simple. I ask why, I look to understand the broader picture, often we can become so entangled in our problems e.g. knee pain – that we focus only on the knee. If we ask the question ‘why’ is my knee hurting, zoom out and look at other structures in the body and how they are functioning or is there another weak link in the body that may be contributing to the exampled knee pain.

We continue to delve deeper and deeper into the problem until we find the root cause! This is how we should be treating symptoms, by taking the time to understand the whole problem.

We can apply this model to any area of our life

Work:

  • Are you finding your performance has decreased?
  • Look at how you feel about your job? Do you enjoy it or even care?
  • What are you doing in other areas of your life – relationships, sleep, exercise? Is one taking up more time than others?

Training:

  • Are you finding you keep having a recurring injury?
  • Maybe you are performing exercises with poor technique
  • Or too much or too little of an exercise
  • Maybe you are even compensating for another weakness in the body.

If you feel like you are struggling in an area of your health – training, balance, lifestyle – nutrition and sleep. It may be time you look for some help!

Reach out today!

Move Right EP

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