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Lose weight and tone – two of the most common health goals. And while countless online programs, sports challenges and tea detox programs promise these effects (often overnight) with their unique formulas, I'm sorry to tell you that you really can not beat a diet. healthy and balanced food. So, here's how to nail the healthiest version of yourself, once and for all.
Weightloss
If your goal is to lose weight, you will be delighted to learn that there is no need to starve yourself or resort to the latest and best fashion (take this, the keto warriors). Instead, I recommend starting with small, realistic changes that you can accumulate over time. It's a much more sustainable approach than a crazy crash diet.
The first starting point is for staple food groups, as these should be the foundation of your diet. If you are a woman between the ages of 19 and 50, here is how much it is recommended to get it every day:
1. Five vegetable services – mainly those that are not starchy. One serving is a cup of raw vegetables or half a cup of cooked vegetables.
2. Two fruit services – for a service, think of an apple, two kiwis or a cup of berries.
3. Six grain services – preferably whole grains. One serving is equivalent to one slice of bread, half a cup of cooked rice, pasta or noodles or a quarter cup of muesli.
4. Two and a half servings of protein – more on this later.
5. Two and a half servings of dairy products or substitutes, mainly reduced in fat content. One serving is a cup of milk, three quarters of a cup of yogurt or two slices of hard cheese.
When working with clients to lose weight, the first thing to do is to compare their current diet to these guidelines and recommend some key changes to get them to eat healthy. Most of the time, by simply adjusting their consumption to focus on their main targets, they get results pretty quickly.
Once the main food groups are clear, the next step is to focus on discretionary choices (eg, chocolate or wine). These foods are often responsible for a lot of extra calories that can lead to weight gain over time. It is therefore advantageous to take reasonable portions and to reduce the consumption of these foods as much as possible – but of course the balance is important. So for what it's worth, for me it means enjoying a small portion of chocolate two days a week or wine on weekends – but certainly not every day!
Muscle gain
If you want to develop your muscle mass, you probably think that you have to spend big on protein shakes and supplements. After all, that's what gym addicts do, right? But it is likely that you are already eating much more than you really need – and that eating more will not automatically be converted into increased muscle mass.
So how much is enough? If you are a woman between the ages of 19 and 50, it is recommended to consume only two and a half servings of protein per day (yes, you read that right). One serving contains only 65 grams of cooked red meat, 80 grams of cooked poultry or 100 grams of cooked fish. Two eggs, a can of tuna or 170 grams of tofu also count as a service. It is also recommended to distribute this protein content throughout the day.
For the average Joe to develop lean muscle, you need to combine healthy eating with resistance training two to three times a week. This does not necessarily mean that you do iron at the gym every day. Also do strength training in your living room or park park.
Melissa Meier is an online registered dietitian based in Sydney. You can contact her at www.honestnutrition.com.au or Instagram @honest_nutrition.
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