The Fourth

Tracking food

And why that matters

Everyone (ok maybe not everyone but a lot of people) has this notion that they are eating "well" or "healthy" or the "right amount", yet most people also continue to be overweight, feel unwell, experience a lack of energy and get poor sleep. So if we're all eating "so well", then what's the problem? Well, for the most part it's the "thinking" and not really knowing. 

First time tracking is like the mother of all Come-to-Jesus moments when you really realise just what you've been putting in your mouth all this time, all while "thinking" it's so healthy. This is not to say that the items you are consuming are not healthy (although if you read the last post you'll know it probably wasn't on the right side of health either), but for the most part it's down to quantity. C-A-L-O-R-I-E-S. There's no sugar coating the fact that we're overeating and under-moving in life generally, and it's no wonder people are confused about the right amount when the daily calorie recommendation for the "average woman" is 2000 and 2500 for the "average man". Today's average woman or man does not need to consume anything near that unless they are very into the FIT-NESS or otherwise very active, and even then probably still don't need quite that much. Take me as an example; I workout 1.5-2 hours 5 days a week (at a somewhat enthusiastic level), run 1-2 times a week, walk dogs, take care of the house and my day job is coaching. I'm on my feet A LOT, and I consume less than 2000 calories each day. Sinking in yet? 

Before anyone gets their knickers in a twist, yes, every person is different. Am I suggesting no one should be eating more? Absolutely not. That's just the point, you CANNOT assume quantities, calories or any of it without knowing about a persons lifestyle, habits and overall activity level. Following the recommended "science" on this one will literally make you overweight and have you feeling unwell. Which sounds somewhat familiar to "science" recommendations of recent years too... Assuming you have no ongoing heart conditions from those recommendations (and even if you do), let's look at how we can change the assumptions into more knowledge based actions. 

First of all, ALL CALORIES MATTER. In other words just because you consume "healthy" items of food does not mean the calories don't count. They all add up just the same as McDonalds, they just make you feel less shit. Second of all, losing weight and changing your body shape are not the same thing - MACROS MATTER. If gravitational pull is your only concern, then it doesn't matter what your calories consist of as long as you are in a deficit (especially if you don't care much about how you'll feel through that process - no bueno FYI). If however, you would like to have a better figure (aka "the sexy") with a lower body fat percentage (that's the truth behind every "I want to lose weight"), then it really matters. 

Imagine an average height body, doesn't weigh a lot, appearing thin.. some of you are thinking "yes, lovely". The reality of that body is a significant lack of muscle mass which is not only detrimental to health and longevity, but also has you looking (and feeling) akin to a wet lettuce. Double lovely. It's the muscles that give a body shape, and yes you can absolutely still be lean and appear "thin" because as sad as it is, that still remains the goal for a lot of people. Personally my fitness goal is to walk stairs and carry my shopping beyond the age of 80. Po-ta-ta, po-ta-toe. Muscle mass is the key to health, strength and overall well being for all, regardless of fitness or appearance goals. The notion that anyone would become bulky unintentionally is quite literally the funniest and by far the most used uneducated remark I hear on a regular basis. I have been fitnessing and eating to gain muscle for 8 years now and I am still very much in the shrimp territory. So forgive me if I don't take you too seriously when you suggest picking up the barbell for a few reps will make you MASSIVE, especially if you're on a salad based diet while doing so.

A few simple guides for food

Track your food on an app like My Fitness Pal or similar, record everything you eat for a few days. You might be quite surprised just how much you are consuming, or in some cases under-consuming. If you are steadily gaining weight then you are overeating significantly, if you are maintaining weight, then your calorie consumption is right on but more than likely what you are eating is still off, certainly if you want a specific body composition. That's where my help comes in. Losing weight is simple (never easy but simple) but building a body that looks and feels a certain way requires a little more than cutting calories.

If you are someone who eats out a lot or orders food instead of cooking it yourself, please understand that you thereby accept that you have NO IDEA how much you are consuming. Even with the best guesstimate, you will still be off and whatever nutritional information is on food labels is more than likely fairytale fiction; certainly the case here (in Kuwait) but we will come back to that another time. If you're serious about making a change - go in the kitchen.

For the most part people under eat protein significantly for their needs, leaving them feeling hungry, hindering muscle growth and delaying those fitness gains which we spend so much time building in the gym. Even if you aren't a gym-goer, protein is crucial and necessary for keeping you healthy. People worry about getting hurt or injured through fitness all while happily sustaining "sitting injuries" and medicating away. You naturally lose muscle mass after the age of 40 so ideally you will build as much muscle as possible so you don't end up walking like a croissant in your old age - if you make it there.

On the flip side, carbohydrates are over-consumed for our daily needs leaving you feeling sluggish and craving more (for that glucose hit) and it all sticking to the hips when you aren't doing enough to burn them off. They are a source of energy and should be consumed in line with your activity level.

Good fats can be hard to find in the average persons diet but they are oh so necessary. From regulating hormones to making you feel fuller for longer so you don't go snacking on those carbohydrates. Instead, a lot of the fats come from gross cooking oils and substitutes because someone went and called them health (cue major eye roll). Eat the animals and thou shalt feel better. 

Knowing just how much of everything to eat is dependant on the individual just like most things. You might need guidance at first to form new habits (here for it) and a good dose of patience - good things come to those who wait, or something right? Gotta put in the work when we want lasting results because feeling good isn't a "project", it's a work of a lifetime and if you do it right - it'll be a long one.

Notice how at no stage have I referred to eating according to requirements as "dieting" because it isn't. Fuelling your body right is not a case of eating differently for a while, hence why all diets END along with your results. I've also not called it a "lifestyle" as trendy as that seems to be because the bad choices and habits you have - that's the lifestyle. Choosing to eat well and fuel your body for its needs is not a style; it's LIFE.