8 of YOUR Nutrition & Weight Loss Questions... ANSWERED
I love this! I absolutely love getting asked questions about nutrition and helping people reach their goals. With all of the nutrition information out there, it can be hard to sift through it all. I am here to give you evidence-based answers to guide you to a great starting place!
Here
are some answers to the most popular questions I have been asked recently:
Question #1: "I'm new to this nutrition thing. Where do I start?"
Answer: This question is always interesting because no one
ever wants to know that they likely have one or more nutritional deficiencies.
You
might not want to hear it at first, but nutrition beginners don't need a major
diet overhaul on day one. You don't need to go Paleo or eliminate sugar to meet
your goals.
It
is essential to know to be open to understanding that until nutritional
deficiencies are removed (and more than 80% of people have at least one), the
body just won't function properly – and that makes any health
or fitness goal a lot harder.
So
to eliminate these deficiencies, you first should work on rounding out your
diet. This could be different for everyone, so really looking into your regular
eating pattern to determine this is key.
- Do you need to increase your protein intake?
- Are you eating enough foods packed with vitamins and minerals?
- Eating sufficient healthy fats?
- Do you need to drink more water?
Which
area is the most challenging for you to complete? Let's target that one first.
Once
nutritional deficiencies are addressed, you can focus on your weight or other
nutrition goals.
Question #2: "What's the best diet to follow for weight loss?"
Answer: There s no "best" diet in general terms.
All
diets have their pros and cons. What works best for someone else won't work
best for you. Also, a diet that has worked best for someone in the past won't
necessarily be what works best for you moving forward.
The
truth is, the human body is fantastic at adapting to a vast array of diets, so
the best diet would be the one that:
- Matches your unique physiology
- Includes foods that you enjoy enough to follow consistently
- Is realistic in terms of logistics and budget.
To
sum it up: the best diet is the one that you can stick to for the long term!
Question #3: "Is counting calories necessary for weight loss?"
Answer: Counting calories may be more complicated than it
is worth for many people. There is good news, though - there is a better way!
First,
the physiology behind "calories in vs. calories out" is more complex
than most people realize. Also, counting calories is an external system. Those
who count calories are less likely to see lasting results because they
outsource appetite awareness to the food-label gods. To really win at portion
control (which we base our calorie counting on), you really want to rely on
your internal hunger signals.
Counting calories can be beneficial for a while!
But really, focusing on portion sizes
will be a lifelong change that can be easily met.
Instead
of counting calories, try using a hand-measure system for portion sizes.
Example:
- Your palm determines your protein portions
- Fist = veggie portions
- Cupped hand = carb portions
- Thumb = fat portions.
Plus,
your hand is portable! You can measure your portions wherever you go!
Question #4: "Should I avoid carbs?"
Answer: No, but focusing on the right kind of carbs is
essential.
If
you ask almost anyone what you need to do to lose weight, they are probably
going to say "cut back on carbs."
I
am going to keep this answer short and sweet.
Most
people do best when eating a moderate amount of QUALITY carbs – whole grains,
fruit, sweet potatoes, beans, legumes, etc. Even potatoes! (I emphasize
moderate, of course).
Of
course, the amount each person needs differs, so look back at your portion
guide!
The
bottom line: carbs are not inherently fattening or bad for you. And getting
adequate carbs can help provide you with energy and help in the recovery
process – which optimizes progress.
Question #5: "Should I drink less alcohol?"
Answer: Tricky... If optimal health and fitness are your
priority, then you may want to consider reevaluating your drinking habits.
There
are many conversations around if alcohol is good for you or not. That's mainly
because the media likes to play up new studies revealing the possible health
benefits of alcohol. But the truth is that no one really knows who will benefit
from light to moderate alcohol consumption. Even moderate levels of drinking
can come with health risks.
Heavy
drinking (more than 7 drinks a week for women and more than 14 per week for
men) increases the risk for health problems involving the heart, immunity,
hormones, liver, brain, and metabolism.
But
even light to moderate drinking can affect appetite, sleep, decision-making –
which absolutely will negatively impact your health and weight goals.
Still,
drinking is a part of culture, and when enjoyed responsibly, it can be
delicious and fun.
So
you should figure out what is the best level of drinking for you. I would
encourage you to track your drinking habits – how you feel physically and
psychologically and decide how often you should consume alcohol based on your
thoughts.
Most
of us drink a lot more than we think, and when we stop to evaluate this, you
might decide it will make you feel better if you cut back.
Question #6: "Should I do a detox or juice cleanse?"
Answer: Probably not. Most detox
diets don't remove toxins or lead to fat loss.
Many
people are worried about the effect of modern lifestyle factors like poor nutrition,
stress, sleep deprivation, and environmental pollutants on their health.
Detox
diets are advertised as an effective way (supposedly) to lose weight and rid
the body of any impurities.
But detoxes and cleanses don't clean out toxins or help you lose body fat. In fact, detox diets can work against these goals by evading the body's natural detoxification systems and creating a feast-or-famine cycle of eating.
There
are many problems associated with detoxes and cleanses like:
- Protein deficient
- Deficient energy
- GI tract disfunction
- Unhealthy blood sugar swings
- Can lead to yo-yo and restrictive eating or overcompensation
If
you decide that a cleanse or detox diet will help you get ready to make further
and sustainable changes in your life, then ok. Just make sure to be cautious
and monitor your body closely...
However,
I recommend building life-long skills and incorporating daily practices to
improve your health, performance, and body composition without unnecessary and
unsustainable things like detoxes and cleanses.
Question #7: "Do sleep habits and stress really affect nutrition?"
Answer: Yes! But the effects vary from person to person, as
do the sleep and stress management strategies.
Sleep
is as important as nutrition and exercise to improve your health, performance,
and body composition.
As
a nutrition coach, I help clients by:
- Creating a sleep routine, including a regular schedule
- Limiting alcohol or caffeine, especially in the evening
- Encouraging making the room dark, keeping the room quiet, setting room temperature appropriately for their sleep, destressing activities, and waking appropriately, with light exposure and soft noise.
As
for stress, it is essential to find the sweet spot. Too much stress or the
wrong kind can negatively affect our health. Yet stress can also be a positive
factor in our lives by keeping us alert, focused, and on top of our game.
It
all depends on what kind of stress it is and how we are prepared to meet it.
Stress
can affect the mind, body, and behaviors. Since each of us experiences stress
differently, finding our "recovery zone" depends on several factors.
Think
about ways to destress yourself that have helped in the past. Some examples are:
- Meditation or yoga
- Spend time outdoors
- Snuggle a pet
- Deep breathing
- Relaxing to music or reading a book
What
is your favorite way to destress?
Question #8: "How should I eat to get six-pack abs?"
Answer: Well, let's first see if a 6 pack is worth the
adjustments.
Getting
"ripped abs" is a much bigger task than most people realize. There
are benefits to obtaining that lean, but there are real trade-offs.
Alcohol,
processed foods, desserts, eating out.. all likely need to be severely limited
if you're trying to lose fat and have a 6 pack stomach. This can cause a severe
decrease in your social life, interests, and other hobbies you may have.
However,
if you still want the 6 pack in a healthy way, then they will need to follow
the following principles at least 90% of the time.
- Eat protein and vegetables at each meal
- Eat a small amount of carbs post-workout
- Include healthy fats at most meals
- Limit carbs at meals (still eat carbs but at a small portion)
- Exercise intensely 4-5 times per week
- Get at least 8 hours of sleep per night.
This
can be a tricky process! So settling for moderately lean and healthy is a great
goal to have and still include foods and activities that you enjoy.
Closing:
By
answering these questions, I hope you will have a great starting point to reach
your goals. If you have further questions, please reach out!
At
Mindy Roth Nutrition, we work to meet you where you are at. I am happy to
answer any questions and guide you to meet your goals healthily.
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