Heroes Nutrition

25/05/2023

Which diet is the best for weight loss...?

Raise your hand if you seem to be in a constant state of bouncing from diet to diet…🙋‍♀️

…Always ‘leapfrogging’ to the next new fancy diet plan…hoping to find the one that finally “works”.

Before we continue, let’s talk about the weight loss diets that DO work…👇👇👇

Straight up…every single one.

Keto, Intermittent Fasting, South Beach, Whole30, Paleo, Atkins, Carnivore…

…And the list goes on and on.

Time and time again, I hear people say things like “I'm trying to find the diet that will actually work this time”…

You see, that’s the thing…they all work! 😱

Each one can be traced back to protocols and rules that ensure you eat more whole foods, less processed foods, and consume fewer calories overall.

💯 Fewer overall calories leads to the most important factor in weight loss; a calorie deficit.

As you’re probably thinking…”If they all work…then why haven’t they worked for ME?!”

The honest answer…

The diets you’ve tried in the past probably didn’t work because you weren’t able to stick with it long enough to see lasting results…

…And that’s not necessarily your fault.

When it comes to weight loss, sticking with it & being consistent is extremely important…like Priority Number 1 important.

To Be Consistent (& Successful):
1️⃣ Your diet needs to be ‘somewhat’ enjoyable.
2️⃣ Your diet needs to fit into your lifestyle.

You need to choose the diet approach that best works for YOU!

Don’t try to pigeon hole yourself into one way of eating…

If you absolutely love carbs, and feel shaky if you skip breakfast, then a low-carb or intermittent fasting protocol probably isn’t going to set you up to be successful.

Figure out what you can moderately enjoy and adhere to, and stick with it long enough to actually see results!

Let me know, what style of eating works for you? 🤔

24/05/2023

Changing your thoughts around food and eating (if you need to) takes time and repetition! It may be something you have to work on forever but the more you do it, the easier it becomes.

23/05/2023

Weight Loss vs Fat Loss?

Every day I get DM’s from concerned readers worrying about the scale not moving, despite lifting weights and eating a healthy diet consistently.

Here’s the thing: when changing your body composition, the scale isn’t always a reliable marker for progress. All it does is tell you what you weigh in that moment on that particular day & time. That’s it. Nothing about how your body’s getting stronger, how your clothes are fitting better, how climbing stairs is getting easier. And aren’t you training for a LOOK and how you FEEL, not a number?

We don’t walk around with scale weight tattooed to our foreheads. No one but you cares how much you weigh.

What most don’t understand is that they should be more concerned with FAT LOSS, not WEIGHT LOSS. Weight loss comes from a combination of muscle, fat, water, human waste, etc.

The scale doesn’t tell you how your body composition may be changing. If you lost 5 lbs of fat, but gained 5 lbs of muscle, the scale wouldn’t change, would it? So does that make you a failure? Of course not! Your routine’s working!

If people were commenting on your fat loss and you were losing inches and your pants were fitting looser, would you still be concerned with the fact that your weight hadn’t changed much on the scale?

You’re obviously making progress and in the SWEET SPOT of a body transformation. That’s awesome! Adding muscle while losing weight is EXACTLY where you want to be.

The best thing you can do for your own transformation is stop obsessing over the scale and start focusing on mastering the daily process of someone who’s at your goal weight.

If you want to become someone who has a lean physique at 140 pounds, then you’re going to have to start acting like one by mirroring their daily behavior. That starts with removing the emotional attachment to the scale and observing it as just ONE data point among many.

NOTE: If you have 20+ lbs to lose, you should see a trending downward number on the scale if you’re in a calorie deficit. The closer you are to your goal weight, the less likely you are to see any scale changes.

22/05/2023

'Food first'! In this blog, I discuss the contribution of whole-foods and supplements to support health and athletic performance. And outline how the sports nutrition pyramid is often built upside down.

18/05/2023

🍳MACROS CHEAT SHEET🥑

17/05/2023

16/05/2023

Which of these do you think could have a BIG impact on your energy levels?

10/05/2023

Losing weight can be a struggle, especially when you have no idea where to begin.

Here’s 5 simple tips that will make getting started a bit easier: 👇

🍟 1. Limit Processed Foods - these are higher in calories and not very filling, which can lead to hunger and overconsumption.

🍖 2. Prioritize Protein - it’s filling, has a high thermic effect (aka you burn more calories from digestion), and helps to build and repair muscle tissue.

🥤 3. Limit Liquid Calories - calories from drinks (juices, sodas, alcohol, etc.) are easy to over-consume and don’t do much to satisfy hunger.

🥦 4. Add Veggies/Fiber - not only packed with nutrients and low in calories, veggies are also pretty filling. Try adding 1-2 servings to most meals.

🚴‍♀️ 5. Increase NEAT - (non-exercise activity thermogenesis) such as cleaning, walking, yard work, etc. will aid your fat loss by increasing your total calorie burn for the day (and, of course, keep you out of the kitchen 😅).

Focus on these 5 simple habits, and you will be well on your way to better results. 💯

09/05/2023

Should you go sugar free?⁠
⁠
Most of the time, sugar free cookies are very close in calories to regular cookies. ⁠
⁠
In this example, the sugar per cookie in the regular is just over teaspoon of sugar but the 97% sugar free version contains maltitol. Maltitol is a sugar alcohol and they are incredibly sweet BUT they're not absorbed very well in the gut so can cause IBS symptoms for some people. While this is not necessarily harmful, it could be very uncomfortable!⁠
⁠
So eat the one you prefer and the one that works best for your body.

08/05/2023

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04/05/2023

Do you eat enough protein?

For many, consuming enough protein is a daily struggle.

(About 0.7-1g per lb of goal bodyweight is a good place to start)

Of the three macronutrients (protein, fats, carbs), protein is usually the one lagging behind.

But why is it important?

🥩 Protein is a crucial component in the muscle building and retaining process. You want muscle (you won't get bulky, I promise) not just for the visual appeal, but for the many health/performance benefits as well. Fun fact…the more muscle you have, the more calories you burn just existing…this is a nice plus.

🍗 Protein is also the most filling and satiating macronutrient, which is a big positive especially when restricting calorie intake. Staying full longer will keep you from sneaking back into the kitchen or break-room much sooner than you need to.

🍳 The thermic effect of protein is another big plus. Your body has to burn more calories to digest protein than any other macronutrient, which is definitely a good thing.

I've listed a few of my favorite ways to increase your protein intake in this graphic, there are definitely others as well.

And if you are vegan/vegetarian, a few of my staple recommendations to bump up your protein intake are options like: quinoa, lentils, chickpeas, beans, rice, tofu, tempeh, almonds, edamame, etc.

Tag a friend that would find this useful!