Tag Archives: energy

2 Weight Loss Myths

Hi guys!

It’s just me, trying to save the world from misinformation.a52879e2a5587c67f910bac41a19f327

And today, I will be smashing these 2 common weight loss myths.


Myth 1: Eating small frequent meals will boost your metabolism

We are often encouraged to eat 6 small meals a day (instead of 3 big meals) to boost our metabolism and keep it firing.

But there are 3 possible problems with this claim.

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Problem 1:

When we eat, our metabolism does increase as we need to process the food. But there is no evidence that this is of any significance when it comes to weight loss [1].

Problem 2:

By constantly eating around the clock, we are potentially preventing our bodies from burning fat. When we eat, the body releases insulin. In short, this can prevent the breakdown and release of glucose and fats.

Problem 3:

Snacking can potentially be a window to overeat. Eating just a little bit could leave you feeling unsatisfied and wanting MORE!

This study found that a decrease in eating frequency could help manage appetite [2].

Then again, some people find that they can manage their hunger better by eating frequently. That is, if they make the right snack choices.

The bottom line is that there is no one-size-fits-alls method. Choose what works BEST for YOU!

Just keep in mind that there are no metabolic advantages with eating more frequently.


Myth 2: Detox and juice cleanses help to remove toxins and promote weight loss

Juice and detox cleases, ranging from 3 to 7 days (or X days), are pretty popular especially among celebs and influencers.juice-cleanse-bottles

Do they work?

You’ll probably lose some weight but it’s most likely just water. You’ll immediately gain it back when you start eating again. Plus, you might end up feeling HANGRY from all the food that you’re depriving your body of (and potentially eating a whole lot more!).

The thing is that we have our very own super powerful and effective detox systemliver and kidneys. There is no evidence that going on a juice cleanse will make it work any better. Reports of people feeling “better” just after 3 days is probably because they’ve stopped eating all the processed food.JuiceCleanse2

Essentially, it is nothing more than a marketing gimmick for juice companies to sell their juice.

The bottom line is that there are no quick fixes when it comes to weight loss and health. If there were, everyone would be looking fit and healthy.

If you do plan on going on juice cleanses as a way to kickstart new lifestyle habits, just keep in mind that it does not help with weight loss or removing toxins from your body.


Want to lose weight?

Cultivate good LIFELONG habits! Gradual, small and sustainable changes are the key to long term results.

  • A little MORE fresh nutrient rich foods
  • A little LESS ultra processed foods
  • A little MORE movement

#simple

Let me know if you have any questions!

Nutrient Rich vs Energy Rich

When reading food labels, calorie content is usually the first thing that we look at. Yes, calories in food are important if we’re trying to lose weight. The weight loss equation is simple (or is it?) –

energy in < energy out

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Technically speaking, ANY diet that creates an energy deficit will result in weight loss**. You can eat Maccas all day errrrday AND still lose weight if you are burning more than you consume. *I AM NOT SAYING YOU SHOULD DO THAT! LOL!*

**This is a very generalised statement which does not consider long term sustainability, health effects, metabolism and hormone levels. ALL of which WILL affect your weight… eventually**

BUT! (there’s always a BUT :P)

There are also other important things that we should look at, ie: NUTRIENT content and the overall QUALITY of the diet.


High in Nutrients

We should aim to eat foods that are high in NUTRIENTS. Whole fresh foods: fruits, vegetables, lean meat, legumes, whole grains, dairy, nuts and seeds are all rich in many different nutrients that are SUPER good for you. Nuts and seeds may be HIGH in energy (calories) but they provide the body with healthy fats and a unique mix of vitamins, minerals and antioxidants.

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I love munching on fruits and vegetables. They are rich in fiber and water content, making you feel fuller for longer. This means that you are less likely to reach for sugar loaded snacks.

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What you eat also affects your hormones. And that could affect how your body stores fat, mood and the development of chronic diseases. It is NOT as simple as simply looking at “calories”.


High in Energy

It is difficult to grasp WHAT exactly is “energy rich”. A simple concept would be to look at the caloric density. This takes into account the weight of the food. When comparing between foods, those that are higher in energy per 100g are considered more energy dense.

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This image PERFECTLY depicts HIGH energy nutrient POOR foods vs LOW energy nutrient RICH foods.

Let’s say the total energy you need in a day is 1600Kcal. You can eat either the left or the right AND still lose weight. But of course, the right would provide SO MUCH MORE nutrients and you can eat A LOT more in terms of amount. On the left, you’re basically consuming empty calories and would probably need another meal to feel full! Also, what you eat can affect your hormones and how you feel.

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Empty Calories

We’ve all heard of the term “empty calories”. What does this actually mean?

Empty calories refer to a food offering ENERGY with LITTLE to ZERO nutrient value.

Examples: fried foods (chips, fries), sugary drinks and foods (chocs, lollies, jelly), alcohol, high fat foods (cakes, muffins, baked goods, biscuits, ice cream, processed meats) etc.

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Not only are these foods nutrient poor, they are also usually highly processed. This could lead to inflammation and are usually associated with chronic diseases (heart diseases, diabetes, cancer, obesity).


Ultimate Balance

We all need ENERGY and NUTRIENTS to survive. Energy fuels the body and nutrients provide the body with the materials needed to maintain and regulate body processes.

We are all at different stages of life (childhood, youth, adults, elderly, sick, pregnant, athlete etc), plus the fact that we are all genetically unique, we have very different  nutrient requirements.

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The Australian Dietary Guidelines 2013

There is NO one-size fits all. To ensure that we are meeting the Recommended Dietary Intake (RDI) for nutrients, aim to eat a wide variety of foods from the 5 food groups:

-Fruits: Vit C, potassium, vit A, fibre, folate, antioxidants etc

-Vegetables: Fibre, Vit A, C, potassium, iron, magnesium etc

-Grains: Carbs, protein, vit B1, iron, folate, fibre, iodine etc

-Lean meats and alternatives, legumes, nuts and seeds: Protein, iron, zinc, phosphate, copper, vitB12, vit E, omega 3 etc

-Dairy products: Milk, yoghurt, cheese: Protein, calcium, magnesium, vitB12, vit D, niacin, ribo, fats, potassium etc

Just remember, WHOLE FOODS over PROCESSED FOODS. And of course, a little treat here and there WILL NOT HURT! As long as you’re eating well MOST of the time. 🙂IMG_2705


The NEXT time you decide to try a new “diet”, think of these points:

-Am I cutting out FOOD GROUPS?

-Am I getting ALL of the nutrients, vitamins and minerals to function OPTIMALLY?

-Do I feel better?

-Will it provide enough ENERGY, PROTEIN and FATS?

-Will it be sustainable? What is the point if it isn’t?

-Will I be HAPPY?


  I hope you’re a little more informed and EMPOWERED to make YOUR own decisions about WHAT to EAT!

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Love Ya’ll! <3

Fuel and Running – Part 1

I cannot stress enough how important FUEL is to running. You may be the fastest runner, having the highest VO2 max and the most fatigue resistant leg muscles with many hours of training…… but you would still be rendered COMPLETELY useless if you fail to fuel enough for your metabolic system to provide sufficient energy. You can testify to this fact if you have trained hard for a marathon but hit the wall after passing the 30KM mark.

The BONK

The much dreaded bonk where your blood glucose level stoops too low due to insufficient fuel intake. It is the point where you have almost completely cleared your muscle and liver’s supply of glycogen. Your brain gets fuzzy and you JUST WANT TO STOP RUNNING!

Glycogen depletion, ATP exhaustion and the accumulation of lactate have all been suspects that contribute to fatigue.

The Metabolic Story

ATP – the body’s energy currency – is what your body uses to power up your active muscles (RUNNING!) and to carry out every other activity (Anabolism and Catabolism).

We derive energy from the food we eat, mainly carbohydrates, fats and proteins (lesser extent). The muscle tissue, liver and adipose tissue are where these macronutrients are stored until we need them during movement/exercise.

When you run, adrenaline is released to kick start the metabolic process. Ultimately, carbohydrates and fats are broken down in a step by step process (Thankfully, we need not know the process. We will leave it to the body to handle) to produce ATP.

No ATP –> No Energy –> No Muscle Contraction. You can see how fuel and the metabolic system are crucial limitations to running performance.

The Supply

You’ve got to supply your body with fuel to meet its demands. Providing enough fuel during training is just as important as fueling enough for race day.

It is not easy to get it right. You have to constantly experiment with yourself. Try new things and stick to what works for you.

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I had trouble meeting this balance 2 weeks ago at the RHB race. My training was as per usual except that I decided to increase the intensity on that particular week. I made the mistake of NOT compensating the extra work with extra fuel.

On race day, I felt completely drained. So much for doing extra work. All of it was lost because I didn’t have sufficient FUEL.

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Glycogen stored in the liver is responsible for maintaining blood glucose concentration within the acceptable range. Your brain relies heavily on glucose to function. The problem is that the active brain uses the stored glycogen in the liver when you sleep. A race first thing in the morning can wreak havoc if you fail to eat a proper breakfast to top off your already glycogen-depleted liver.

Well, let’s just say I didn’t fuel enough throughout the week AND on the morning of the race.

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I don’t know if I’m exaggerating but I just wanted to stop running after 8KM.  I could not brain the situation. I was feeling cold and clammy, pins and needles everywhere……it was just not my day. Thanks to Victor (fellow Puma Pacer) who ran up to me just to cheer me on! Not forgetting Kartini who yelled from across the road and Rashid who overtook me halfway. Nice to meet ya’ll! Every little bit of motivation counts! The cherry on the cake was when I was in 7-8th place when I arrived at the finish line (when I knew exactly how many people were in front of me). WHAT?!

Thankfully, the organizers checked it through with the timing chip and I managed 3rd place!

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The sister came in 4th in the 21KM category. 😀

More on fuel storage and how to maximize them for performance in my next post.

Till then, EAT WELL FOLKS!

Keep Running!