EMBRACING FITNESS AT ANY AGE
1 July 2024
SINDLESHAM CAFÉ NOW OPEN EVENINGS
1 September 2024
With Fitness Coach Louis Baker
In our previous edition on the three pillars of fat loss, we highlighted the significance of living a healthy lifestyle—one that lets you enjoy life while being mindful of your choices. This month, we’ll focus on what I consider the make-or-break factor in fat loss: nutrition.
Last time, we briefly touched on the idea that to lose fat, you must be in a calorie deficit. Now, let’s dive deeper into how to achieve this safely, while also maximising your fitness goals
THE ROLE OF MACRONUTRIENTS IN FAT LOSS
When aiming for fat loss, it’s essential to include all three macronutrients in your diet: carbohydrates, fats, and proteins. Here’s a breakdown of why each one is important:
1. PROTEIN: THE KEY MACRONUTRIENT
Protein plays a crucial role in fat loss. It:
- Aids muscle repair
- Keeps you feeling fuller longer, which helps control your appetite
Prioritising protein in your diet can significantly boost your progress toward your fat loss and fitness goals.
2. CARBOHYDRATES: ENERGY FOR PERFORMANCE
Both simple and complex carbohydrates are necessary for energy. They serve different purposes in your fitness routine:
- Simple carbohydrates (such as sugars) provide a quick burst of energy.
- Complex carbohydrates (like vegetables, potatoes, and whole grains) digest more slowly, giving you sustained energy.
Complex carbs should be your main focus, especially for longer-duration activities like long-distance running or cycling.
3. FATS: ESSENTIAL FOR ENERGY AND HEALTH
Fats are another key energy source, especially for muscle activities like weight training. Although fat digests slowly, it is the most energy-efficient macronutrient, providing about 9 calories per gram.
It’s important to distinguish between saturated and unsaturated fats:
- Unsaturated fats are essential, providing energy and helping to break down saturated fats in the body, reducing the risk of illness.
UNDERSTANDING PROTEIN SOURCES: COMPLETE VS. INCOMPLETE PROTEINS
Proteins come in two forms: complete and incomplete.
1. COMPLETE PROTEINS
Complete proteins contain all nine essential amino acids that your body needs for muscle growth and repair. These are typically found in:
- Animal products like fish, eggs, dairy, and lean meats.
- Plant-based options like quinoa and buckwheat.
- Incomplete Proteins
Incomplete proteins contain some, but not all, essential amino acids. Blending both types of proteins is fine, but for optimal recovery and muscle repair, prioritise complete proteins.
CALCULATING YOUR MACRONUTRIENT NEEDS
When starting your fitness journey, especially if your goal is fat loss, it’s crucial to understand your nutritional needs in relation to your goals.
Macronutrient Tracking
You don’t need to obsess over every detail, but having a rough idea of your macronutrient ranges is helpful. There are many online tools available that calculate your daily:
- Protein
- Carbohydrates
- Fat
- Calorie goals
Setting a daily protein goal is a great starting point and will guide you in the right direction.
THE IMPORTANCE OF MICRONUTRIENTS
While macronutrients are crucial for fat loss, don’t overlook the importance of micronutrients for your overall health. Micronutrients include the essential vitamins and minerals your body needs for growth, recovery, and health maintenance. For example:
- Vitamin B-9 helps with red blood cell generation.
- Vitamin C boosts collagen production and helps regulate metabolism.
Hydration: The Forgotten Essential
Along with micronutrients, proper hydration is key. Aim to drink at least two litres of water a day to ensure you stay hydrated, reduce brain fog, and help transport vitamins and minerals more efficiently throughout your body.
CONCLUSION: THE BALANCE OF NUTRITION AND FITNESS
To achieve fat loss and maintain a healthy lifestyle, it’s essential to find a balance between your macronutrient intake and fitness goals. By understanding your calorie needs, focusing on complete proteins, and including the right types of fats and carbohydrates, you’ll set yourself up for success.
And don’t forget—micronutrients and hydration play a vital role in maintaining your overall health. Combine this knowledge with your fitness routine to maximise your fat loss journey.
Written by Louis, GYM 108 Fitness Coach
