Diet Safely in 2019

No doubt many of you have spent the holidays snacking on indulgent festive treats and drinking plenty of alcoholic or fizzy drinks with very limited exercise. And too right! We had a wonderful 2018, we worked hard and we deserved the break. However, we are all in the same boat and getting back into our healthy mind-sets to kick-start 2019…

EASE INTO IT SLOWLY
You may have just spent the past couple of weeks over-indulging on Christmas treats and doing little to no exercise at all. If you jump straight back into clean eating and regular exercise, this could fail for you and you may end up disheartened. Take it slowly! Allow yourself the odd treat to keep your diet balanced and gradually build up how often you are exercising.

‘DIETS’ DON’T WORK
If they did and they worked how they say they are going to, then why don’t we all look the same?

Banish the word diet and start thinking about a healthy lifestyle instead. A healthy lifestyle should be balanced and contain all of the food groups; you shouldn’t be cutting any of them out as they are all important. This also prevents you from giving up on your goals altogether, as you can still enjoy those little treats.

CALORIES IN VS CALORIES OUT
‘Calories in’ is essentially the food that we eat and the ‘calories out’ is the energy that we burn. If you are looking to lose weight, then you should reduce your calorie intake so that it is lower than your calorie outtake. If you are looking to maintain the same weight then your calorie intake and outtake should remain the same. The results that you get depend mostly on your body’s battle between your calorie intake and your calorie outtake.

Calories in over calories out – Caloric Surplus – Muscle gain, fat gain or both

Calories out over calories in – Caloric Deficit – Fat loss, muscle loss or both

Calories in = calories out – Maintenance – Everything stays the same!

Obviously this all also depends on things like your metabolic rate, which is the energy (calories) that you expand over a day just to keep your heart beating and your lungs breathing, for example. If you would like to find out more about your metabolic rate, book in for a Fitness Assessment and find out what your personal calorie intake and outtake should be.

If you would like to know more about the above, just speak to a member of the Palms Team. We are more than happy to help you achieve your goals!