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In the first of a new series of regular columns on the world of nutrition, Lochaber adventure athlete and coach, Ben Turner, gives us the low down on the not-so-secret art of fat loss.
‘I am struggling to lose stubborn body fat’ is probably the most common thing I hear in the world of nutrition.
This is closely followed by the intention to follow one of many fads, anecdotes, bro-science ‘facts’, stories from magazines or social media ‘professionals’ that do more to confuse people than help them.
Fat loss boils down to one main principle in exercise and nutrition, this is ‘Calories In vs Calories Out’. Despite how overly simplistic this sounds, it’s not entirely that simple.
Firstly, when people record their calories in a food diary (no this is not for everyone) they are usually inaccurate, things are missed, portions are guessed, tracking apps are fraught with error, people end up moving less, the list goes on.
Ultimately, the beginning of fat loss is to eat less. While eating less if you move more then you will end up making this process a lot easier. If you are largely sedentary in your work, move more in any and every way.
Make it social, invite your friends (spread a healthy mindset), get to the gym (a good gym is NOT a scary place to be) or even better, aim or something, make it personal, make it challenging, and tell your friends about it, this gives direction and accountability.
Secondly, if your aim is to lose fat or body weight, then instead of heading to google or the ‘Facebook experts’, write down everything you eat for a whole week. Be specific, be detailed, and most of all, be honest.
Fat loss is not something you can try once and hope it just continues to work, in most cases it is a lifestyle change that introduces health habits.
After this week, look at what you are eating, are you snacking three or four times a day? Are you eating sporadically? Are you rushed off your feet and missing meals only to hit the vending machine or that lunch deal at the shop?
These are lifestyle factors as well as diet factors and play the main part in making you feel better, achieve your goals and bring back that confidence that might have left with the weight gain.
If you need help, then seek the advice of a nutritionist, have an honest conversation with someone who can help you.
This will make your journey specific to you, evidence denotes the principles while experience denotes the methods. Cookie cutter approaches do not work.
Do you need advice? In my nutrition seminars with The Wolfhouse Gym, I will be cutting through the all too common misconceptions, the five-minute fixes and the false claims, unpacking the simple, evidence based principles behind fat loss that you can adapt for yourself. Come along and have a chat; details are available on the Wolfhouse website.
NO F07 new ben Turner