A SIMPLE EASY TO IMPLEMENT STRATEGY TO IMPROVE YOUR LIFE TODAY
It’s always a struggle to pinpoint articles to write about not because there are so few - but because there are so many !!!!
I always need to check myself too - what have I been banging the drum about lately ? .. well everything !
I do find it frustrating when even the simple things I put out there the general population are not doing
Take for example eating more protein . By eating more protein alone you help to :
Hold onto your muscle mass
Helps with your fat loss
Helps to keep you satiated
Helps to build a leaner frame ( you look better in clothes and out of them and you perform even life’s tasks more easily - carrying shopping , putting bags in overhead lockers , playing with the kids )
And yet still people are not eating the required amount of protein - 1.6 grams per goal kg of bodyweight . Not even close
In other words if you want to weigh 70kgs
70 x 1.6 = thats 117 grams of protein every day
If you are exercising a lot and therefore increasing demand you need to eat more
If you are elderly your absorption rate is not as efficient you need to eat more
A good way to get this in is add in a scoop of whey protein isolate to water or milk which equates to about 25 grams per scoop
Yes it’s processed but so is all packaged food and eating enough protein whilst juggling a busy life can be challenging
Did you ever hear an elderly person complain about having too much muscle mass ?
Did you ever see an elderly person with too much muscle ?
Working in the fitness world certainly has its frustrations at times . Struggles with matching up fat loss progress and nutrition being at the top .
Asking clients to track food with an app called chronometer ( free to download and use ) is a great learning experience for you to understand what you are putting in your mouth daily ( when they actually do it )
What you think you eat and what you actually eat is the difference between you losing the muffin top
It all mounts up - bites of this , a handful of that , a spoon of this and then there is the greater than 30% of foods you have forgotten
This is where the frustration with fat loss lies … the snacking , the overeating or eating the wrong foods … all of which you forget about when you say …” but I have not eaten anything ! “
All be it the exceptions if this is true - ie you have jumped from fad diet to fad diet , messed up your metabolism by starving yourself and over time simply increased fat gain - I can help you with this too !
An easy takeaway for you to immediately implement : Simply focus on tracking your protein ( https://cronometer.com/ )
Eating your protein first so maybe you run out of room for the chips ? Choosing a steak , fish or tofu platter instead of pasta therefore eliminating all those carbs - which have their place - but not if your goal is fat loss.
By keeping protein high you will be helping to maintain your muscle mass which in turns help to keep your metabolism working optimally ( ie burning more calories ) and more muscle mass means more potential to continue being active in everyday activities like gardening , shopping , walking the dog , climbing stairs easily and so forth.
So a simple strategy for you .
Make protein the focus of your meals . The added bonus is the calorie cost to converting protein in the body and eating a bit too much rather than never enough is a better strategy
Attached is a rough guide to protein containing foods . You need to combine two vegetable proteins to make a complete protein
Protein is used for so many things within the body but in the main your entire body is constantly undergoing breakdown and rebuilding - if you don’t have enough raw materials then you cannot expect the structure to be of lasting quality
Eat protein . Train your muscles & build a strong body equipt to go into aging as strong as you possibly can . Look at it as an investment - the side effect being fat loss
Helping over 50’s get moving and get fit for life 💪 www.katiehandyside.com🍏
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