Abs & Ice Cream

Abs & Ice Cream

There seems to be two camps right now when it comes to being healthy, one that says calories count and the other that states that they don’t. To start with I am going to put it out there again for you all. Your energy balance matters entirely when it comes to your relationship with the ground, i.e. your weight.

The calories “don't count” tribe seem to want to make you think that just because you are counting calories that you are not focusing on health, seriously?? I think this could stem from the introduction of IIFYM, If It Fits Your Macros for those that are not aware of the term. More often than not I find that the people that spout calories don't count, focus on health have struggled to get their heads round counting them and using that tool to get themselves in shape, but that’s another blog.

Calorie counting is just one of the approached you can use to lose body fat, probably one of, if not the most effective way! As you will only truly know how much you are eating if you track your intake. That’s not to say that you are being unhealthy by doing so.

We are entering a time where the majority of the population are overweight and this stems from a lack of education when it comes to nutrition. Let’s take you back to my first ever job, 18 year old John sat on his arse at a building society counter eating a whole packet of Jaffa Cakes and drinking a can of Coke for breakfast. I literally had no idea how much I was eating nor how much I should be eating! My idea of a healthy dinner was Pizza, oven chips and salad cream!

Body Fat

Now let's look at this, this is your body’s energy stores, it keeps us warmer in the colder weather and is vital for vitamin absorption and hormone regulation. But go to low with this and certain functions of your body will start to shut down. Why? That’s your body’s attempt to make sure that it keeps you alive! Now, too high body fat has just as many, if not more serious repercussions. Serious illnesses such as Cancer & Diabetes are link with obesity. To be honest I know I would rather lose my sex drive from low body fat for a brief period of the year that tempt fate and have a higher body fat %.

Key facts

1. In 2016/17, there were 617 thousand admissions in NHS hospitals where obesity was a factor 1. This is an increase of 18 per cent on 2015/16.

2. In 2016, 26 per cent of adults were classified as obese. This has increased from 15 per cent in 1993 but has remained at a similar level since 2010.

3. In 2016, 26 per cent of adults and 16 per cent of children consumed 5 or more portions of fruit and vegetables a day.

4. In 2016/17, 1 in 5 children in Year 6 and 1 in 10 children in Reception were classified as obese.

5. Hospital admissions with a primary or secondary diagnosis of obesity

Source: NHS Stats

Having been at both ends of the scale I know what it’s like to be classified as obese, 83kg at 5’ 5” isn’t healthy or comfortable! And then weighing less than 62kg at the same height isn’t healthy either. One thing I would say though I was at no added risk of a serious life threatening illness at my lowest weight.

We need to get out of this trend of being so focused on one approach to health, fitness and nutrition. There’s no right, no wrong approach to reaching your goals. The approach you take needs to align with your lifestyle, your family, your friends. Your ideal weight is one where you are healthy and able to socialise with friends and family without the fear of ruining your fitness goals.

Having dieted down to low(ish) body fat levels on multiple occasions I can assure you that it can be done whilst being “health” conscious not just physique driven. Holiday lean is a state that can be achieved healthily, you just need to give yourself more time than you anticipate. The less time you give yourself the less healthy the weight loss can be. Set realistic goals and time frames and maintain your health along the way, it’s really not a case of “HEALTHY” vs “SHREDDED” the two are not mutually exclusive.

Here is a brief overview of how I am approaching my next, more relaxed, dieting phase:

1. Delaying my first meal. This will sometimes be 8am on other days this may be 12pm

2. Focusing my nutrition around single ingredient foods. 80% of my foods come from wholesome foods, the other 20% come from whatever I want. #balance and all that.

3. Aiming for a serving of at least 25g of protein every time I eat.

4. Having one meal a day without any form of starchy carbs, I’m loading up my plate with 350/400g of fibrous veggies.

5. Drinking 3-4 litres of water.

6. Focusing on good quality sleep, where possible 7 hours a night, not ideal but I am getting there!

7. Aiming for 10,000 steps per day & resistance training 5 days per week.

8. Having rest days. I have been know to train 7 days a week for several weeks.

The above list is not extensive but it’s a start.