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Welcome to The Nutritionist UK Coaching Podcast — your exclusive audio space designed to make this process easier, clearer, and more effective for you.
Inside, you’ll find bite-sized guidance, walkthroughs of key resources, and relevant insights that cut through the noise and help you take action — without needing to sit down and read through everything.
Whether you’re walking, cooking, or on the school run — this is here to keep you consistent, informed, and moving forward.
Let’s get into it.
Welcome to the Nutritionist UK Coaching Podcast, your exclusive audio space designed to make this process easier, clearer, and more effective for you. Inside, you'll find bite sized guidance, walkthroughs of key resources, and relevant insights that cut through the noise to help you take action without needing to sit down and read through everything. Whether you're walking, cooking, or on the school run, this is here to keep you consistent, informed, and moving forward. Let's get into it.
Speaker 2:Hello. So this is just a really quick introduction as this will be your very first experience of of experience of experiencing the audio guide that is read out, by the AI app. So, I just want to give you a bit of a heads up on it. So it's gonna be talking through the welcome pack, which you would have already been sent. If you want to listen to that and everything it includes.
Speaker 2:As I said, that's like I think on one of the he spells out introduction, I n t r o. So sometimes you just gotta take that with a pinch of salt. But other than that, it pretty much goes through everything. There are a couple of pages which are missed when they go through, reading this audio guide. The reason for that is that it doesn't make sense to read it because they're, like tables or whatever.
Speaker 2:So I do recommend that you also take a quick scan of the guide and not just rely on the audio version. But, hopefully, this helps. And if you've got any questions relating to this, let me know. But this is the AI reading, audio version of the welcome pack. Enjoy.
Speaker 3:Introduction. Welcome aboard. First things first, well done for making the decision to invest in yourself. This is the first step towards real, lasting change, and I'm here to help you make it happen. This welcome pack has been put together to answer the most commonly asked questions and clear up some of the biggest misconceptions about nutrition.
Speaker 3:You'll also find practical strategies to help you manage everyday habits that directly impact your physical performance, mental clarity, and long term progress. Alongside this, you'll receive your personalized roadmap, tailored to your specific goals based on our consultation and discussions so far. This will outline the key milestones I'll be working towards together as part of your coaching package. While that's being finalized, take some time to go through this pack, get familiar with everything, and, most importantly, ask questions if anything isn't clear. The more you understand, the better your results will be.
Speaker 3:This is just the beginning. Let's make it count. Paul Registered Nutritionist MSC R. A. Nutar Lifestyle Audit Time, without a doubt, is one of your most valuable assets.
Speaker 3:Following on from your consultation, I'll be putting together some strategies to try and manage your time better and make sure it coordinates with your work, social life, and personal time. We're trying to alter old habits and behaviors, the ones that didn't align with the outcome you wanted. The goal is to alter them for the ones that change that trajectory and take you towards the outcome you desire. One of our primary goals is energy management, to ascertain that we need to consider: What you expend what you consume How to regulate both of those and align them with your goals Practice isn't the thing you do once you're good IT's the thing you do that makes you good. Nutrition The goal of your nutrition is to create a sustainable pattern of dietary behaviors that culminate in a manner of eating that aligns with your physical goals.
Speaker 3:Foods have incentive value to them. Taste, texture, and the occasions we eat them. All of these will sit within your hierarchy. The intention isn't to force unpalatable foods down your neck to achieve a short lived physiological outcome, but to readdress your eating behaviors and habits. We end up with a perpetual way of eating that both achieves and maintains your results.
Speaker 3:Initially, these changes need to be minimal, as we merely need to tidy up your macronutrients to ensure we have adequate calories and protein to meet the demands of your lifestyle and goals. We also need to work together to ensure that your diet is convenient, efficient, and enjoyable. This means that the acquisition and preparation of food need to be considered at all times. Statistics tell us that for anyone born after 1976, there is a high likelihood they don't cook much. Presenting you with an array of recipes and combinations of food to create yourself could be only part of a solution, and in many cases dependent upon generational differences.
Speaker 3:The NutritionistTuck dot com five. Understanding energy expenditure In the balancing act of managing our energy intake versus the thermic effect of food energy expenditure, it's important you understand what contributes to your output. As previously mentioned, this relates to the amount of energy required to digest, absorb and store food. Tef or thermic effect of food. Tef As previously mentioned, this relates to the amount of energy required to digest, absorb, and store food.
Speaker 3:Components of total daily energy expenditure (DD100) Throughout the course of a day you can bracket your expenditure into two different types: 19 Re 80 Resting energy expenditure RE and basal metabolic rate BMR. This accounts for more than 60% of your total energy expenditure. Even when resting, your body utilizes energy calories by performing basic functions to sustain life such as breathing, circulation, the processing of nutrients and cell regeneration. This is known as your basal metabolic rate or BMR. Non resting energy expenditure: RE 70 of TEED sixty fifty.
Speaker 3:This is made up of three components: RE 40 Non exercise activity Thermogenesis NEET NEET is the energy expenditure we have: walking, standing, climbing stairs, fidgeting, and maintaining and changing posture. Anything outside of formally planned or structured exercise falls under this category. Exercise Activity Thermogenesis EAT thirty twenty EAT is defined as planned, structured, and repetitive physical activity with the objective of improving health. Doing sport or going to the gym falls under this category. Knee a T accounts for much more energy expenditure than EAT therefore, habitual daily activity and movement can contribute hugely to improving energy balance.
Speaker 3:10. Zero Components of total daily Energy expenditure What are calories? Calories or kilocalories indicate the amount of energy in an item of food or drink. This is the energy that once digested will provide us with the fuel we need to first maintain normal bodily functions, such as breathing, digestion and regeneration, and secondly, to fuel the exercise or activity we choose to do beyond that basal requirement. Often people forget the primary source of food is to live, and we need enough calories just to function.
Speaker 3:Depending on the source of the calorie, it may also provide us with an array of critical nutrients, such as dietary fiber, amino acids, antioxidants, and dietary vitamins and minerals. We obtain calories from three primary sources within our diets, what we term commonly as macronutrients, each of which contains a given amount of energy per gram. Carbohydrates contain four ks cals per gram. Protein contains four ks cals per gram. Fats contain nine ks cals per gram.
Speaker 3:For those of you that consume alcohol, it is made through the fermentation and distilling of natural sugar or starch. This contains seven ks cals per gram. Seven. Seven. Are all calories created equally?
Speaker 3:When it comes to the laws of thermodynamics the answer is yes. A unit of energy is a unit of energy, and when it comes to controlling and regulating caloric intake for compositional purposes, the numbers count. Calories in versus calories out are the major determining factors in compositional change. At this stage, it's good to understand the thermic effect of food. Tef refers to the energy required for digestion, absorption, and disposal of a given nutrient following ingestion.
Speaker 3:In essence, we need calories to break down the energy in food: carbohydrates (five-fifteen percent of the energy consumed), Protein (twenty-thirty 5% ) FRTs (at most five-fifteen percent If you were to consume 100 kcals of protein you would use up twenty-thirty five kcals digesting, absorbing and disposing of it. Altering your body composition is a process that takes a fraction of your lifetime. Foods devoid of critical nutrients are quite often negated in this process. You can in essence lose body fat by consuming anything you want provided the calories in are less than the calories being used. It is, on paper, just a matter of managing energy balance.
Speaker 3:The consumption of a high proportion of foods that are devoid of critical nutrients, the aforementioned dietary fiber, amino acids, antioxidants, dietary vitamins and minerals make managing energy balance much harder for a multitude of reasons, which we will cover in the coming pages. These types of foods are often termed empty calories for the reason they have very little nutritional value outside of energy, energy, and nutrient density. Energy density This is the amount of energy, as represented by the number of calories, in a specific weight of food. Energy dense foods have a large number of calories per serving and tend to include foods that have a high sugar content, are high in fat, and have a low water content. These should play a smaller part in your diet.
Speaker 3:An example of a food with high energy density is ice cream. Ice cream has lots of calories from the sugar and fat that fit into a small serving size but also bundles of taste. Spinach in comparison has a low energy density because there are only a few calories in a whole plateful of spinach, yet not a great deal to satisfy the taste buds. Nutrient density. This is the amount of dietary fiber, complex carbohydrates, amino acids, antioxidants, and dietary vitamins and minerals, again represented by the number of calories, in that weight of food.
Speaker 3:To use the same example, the spinach is packed full of nutrients yet the ice cream has very little. Packing a diet with a higher proportion of nutrient dense food, with a lower ratio of energy, ultimately gives you a diet that can satisfy both hunger and taste while sustaining an intake of calories relative to your goals. Nutritional considerations When it comes to food you regularly consume, you need to consider the following: Taste The sense of taste is one of the most important human senses. The experience of the flavor of food or drink arises from the integration of multiple sensory cues, including odor, taste, temperature, and appearance. The food and drink we consume needs to be perceived as appealing and not just as satiating.
Speaker 3:Taste quality is critical in any type of long term dietary compliance. Sensory pleasures from the taste of foods are a major determinant of food intake. Foods that satisfy taste contribute not only to a greater eating experience, but also to a greater sense of satiation and satiety. Research indicates that in addition to a food's nutritional composition, its taste, smell, texture, temperature, color, and appearance all affect its impact on satiety. The first challenge we have here is that a large amount of manufactured and processed foods, inclusive of alcohol, have further empty calories added to them in the form of sugars and solid fats to make them more enjoyable.
Speaker 3:The level of satiety lowers whilst energy density increases. All reviewed studies have shown that there is an increase in intake as palatability increases. The second challenge is that many people lack the culinary skills required to enhance the appeal and taste of the foods they prepare. Therefore, food convenience is a factor, and one that must be catered for. Within the resource library you will have access to both a cooking skills guide and a full suite of simple recipes.
Speaker 3:Satiety. Satiety is the term used to explain the feeling of fullness and suppression of appetite that happens after eating a specific food or combination of food. Food with a high level of satiety will help prevent overconsumption because, well, it makes you feel full. Filling foods, or foods with a high level of satiety, tend to have one or more of the following characteristics: High in protein Research shows us that of all the macronutrients, protein is the most satiating. Consumption of protein also has a positive impact on the levels of several hormones that impact satiety.
Speaker 3:High in fiber: Fiber provides bulk and slows down digestion and the emptying of the stomach. This in turn helps you feel fuller for longer. High in volume, some foods contain a lot of water or air. This may help with satiety as well. These are typically foods with a lower energy density.
Speaker 3:Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically also contain a lot of water and fiber but are low in fat. Soups, stews, pasta and rice, and foods that are naturally high in water and fiber such as fruit and vegetables. Processed foods Foods that are processed are typically less filling than whole, unprocessed foods for the reason that it fails to meet many of the above characteristics or has even in some cases been stripped of them.
Speaker 3:Manufactured foods including alcohol have further empty calories added to them in the form of solid fats and sugars to make them more enjoyable. This is why when you ask people what the foods they typically over consume are, they will almost always contain high amounts of solid fats, added sugar, such as sucrose or high fructose corn syrup, or a combination of both. This is why fats and sugars are often wrongly stigmatized and very loosely bracketed. When hungry, we will seek foods that have a high energy density but low nutrient density as they will fix the problem of immediate hunger and potentially low blood glucose much quicker. We will also tend to over consume them because they have low satiety and a high degree of taste.
Speaker 3:A 2,000 kcal diet using whole unprocessed foods is much easier to maintain than one using processed variants. Due to the critical nutrients that will also be ingested your willingness and desire to move more will also undoubtedly be increased. Understanding food labels. All nutrition information is provided per 100 grams of the product, and often, it will also be presented per portion of the food product too. It is generally best to calculate the macronutrient percentages using 100 grams gram values, as the suggested portion may not be reflective of the serving size you choose, and you may end up consuming more than you had planned or realized.
Speaker 3:Energy The amount of energy in a food or drink is measured in calories. On food labels, the calorie content is given in KKLs and KJ, which are short for kilocalories and kilojoules. Kilajoules are the metric measurement of calories. Carbohydrates Carbohydrates are made up of three components: fiber, starch, and sugar. This statistic is inclusive of all three types.
Speaker 3:Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in food determines its nutrient quality and nutrient density. Look for foods with more starch and more fiber. Sugars or of which sugars refers to how much of the carbohydrate content of the food or drink comes from sugars, the rest being from starch. Total sugars is declared on food labels, This could include both the sugars naturally present in whole fruit and milk.
Speaker 3:This requires a look at the ingredient list to help ascertain if this is added or part of a component ingredient. As a guide, you should aim for no more than 30 grams a day. Fat. This includes different kinds of fat, both saturated fat and unsaturated fat. By looking at of which saturates, you can calculate how much of both make up the total.
Speaker 3:Most solid fats are high in saturated fats and or trans fats and have fewer monounsaturated or polyunsaturated fats. Salt The term salt on food labels includes all the sodium in a food. While most sodium comes from salt sodium chloride, some can be naturally occurring in food. It can also come from raising agents and additives, serving size, and servings per container. This gives you an insight into the food's energy density by offering the weight of a single serving G alongside the number of servings in the container.
Speaker 3:The serving someone may choose to use may not be reflective of the proposed serving size. Per serving, per 100 grams, and rye. In your resource pack, you'll find macro cards that clearly outline which foods are proteins, carbs, and fats, so you won't have to guess. Protein. This is the total protein content of the food.
Speaker 3:Not only is protein hugely satiating, but the body needs protein to grow and repair itself. Other useful information you might need. You may also find useful values for Fiber Fiber helps to keep our digestive system healthy and helps to prevent constipation. Your daily target is 30 of fiber per day. Remember that nutrient dense and filling foods have more fiber.
Speaker 3:Starch Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fiber, calcium, iron, and B vitamins. Whole grain varieties of starchy foods and potatoes, particularly when eaten with their skins on, are good sources of fiber. Mono polyunsaturated fats These are what are deemed as healthier fats and should be incorporated into your daily eating patterns. Monounsaturated fat sources of monounsaturated fat include: avocados, almonds, cashews, and peanuts cooking oils made from plants or seeds like canola, olive, peanut, soybean, rice bran, sesame, and sunflower oils.
Speaker 3:Polyunsaturated fat sources of polyunsaturated, both omega-three and omega-six fat include fish, salmon, trout, sea bass, mackerel and sardines, tahini, sesame seed, spread, linseed flaxseed, and chia seeds. Soybean, sunflower, safflower, canola oils, and margarine spreads are made from these oils: pine nuts, walnuts, and brazil nuts Polyols Polyols, also called sugar alcohols, are used as food ingredients to replace sugar in many sugar free and reduced calorie foods and beverages. In some people, excessive consumption of polyols may cause gastrointestinal distress. Vitamins or minerals If the food has what would be deemed as a significant contribution of vitamins or minerals, it can be listed, and if the food is fortified these also need to be listed. Ingredient lists Food labels will also have a list of ingredients found in the product.
Speaker 3:Ingredients are listed from greatest to smallest by weight, so the main ingredients in the packaged food will always be listed first. Using the first three ingredients gives us a good idea of the constituents of a product, but in many cases, you will need to understand some of the names better. Other names for added fats, animal fat oil, beef fat, butter, chocolate, milk solids, coconut, coconut oil, milk cream, coffer, cream, ghee, dripping, lard, suet, palm oil, sour cream, vegetable shortening. Other names for added sugar, dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, maple syrup, raw sugar, sucrose. The traffic light system Found on the front of products, the traffic light system is a voluntary government scheme.
Speaker 3:Using a combination of color coding and nutritional information, it enables the consumer, at a glance, to see whether it is high red, medium amber, or low green and how much energy, calories, and kilojoules it provides. Fat high in fat: more than 17.5 grams of fat per 100 grams. Low in fat: three grams of fat or less per 100 grams Saturates high in saturates more than five grams of saturates per 100 grams Low in saturates 1.5 grams of saturates or less per 100 grams. It also provides a percentage of an adult's reference intake. Sugars This information will be written per 100 grams (one hundred ml) per portion or both.
Speaker 3:High in sugars (more than 22.5 grams of total sugars per 100 grams). Low in sugars (five grams of total sugars or less per 100 grams). When comparing foods, selecting a majority of amber and green in your diet typically means that nutrient density and satiety are both increased per unit of consumed energy. Salt High in salt: More than 1.5 grams of salt per 100 grams Low in salt: 0.3 grams of salt or less per 100 grams Pay close attention however to the serving size as it can be misleading in some cases. How can I help?
Speaker 3:How many calories do you need? Calculating your energy requirements, especially when trying to lose or maintain weight is essential. I will be outlining your calories and macronutrients as part of your roadmap, acquisition, and creation of food. For many people, food will be acquired in different ways. Statistics tell us that if you were born after 1976, there is a high likelihood you don't cook much.
Speaker 3:Presenting you with an array of recipes and combinations of food to create yourself could be only part of a solution. Not only do you perhaps lack the skills to create it, but also the skills to make what you prepare tasty, and therefore, part of a sustainable plan. If you do possess those skills, you will be given the resources to do so. If you don't have the skill set, I will also assist you with the acquisition of food. Take into consideration where you eat, when you eat, who you eat with, the time you have to eat, your budget, and where you get your food from.
Speaker 3:I will help you with the planning and logistics of whichever approach or approaches you choose to adopt. Caffeine management. For many, caffeine will play a role in your day to day life. The key with caffeine lies with the strategic management of its use. How IT works.
Speaker 3:When we consume caffeine, our stomachs and small intestines quickly absorb it with maximum effects usually occurring between thirty to sixty minutes of consumption, with a little individual variance. After being absorbed, caffeine crosses the blood brain barrier and blocks adenosine receptors. Adenosine being a sleep promoting chemical that we produce during our waking hours, increases sleep urge steadily throughout our day until we eventually fall asleep. Caffeine creates this by blocking this chemical from reaching the relevant brain receptors. The challenge is that caffeine interferes with circadian melatonin rhythms, delaying the onset of sleep if consumed too late in the day.
Speaker 3:As a general rule, any caffeine consumed after the first third of your day (eight hours) is likely to have a disruptive impact, affecting physical recovery, memory consolidation and all the good stuff that sleep gives us. It impacts the onset of sleep and reduces our sleep time, efficiency and satisfaction levels. Reduces our alertness when we wake. This can lead to sleep deprivation the following day, often characterized by fatigue. Injury risk accumulates, skill acquisition declines, and problems with learning, memory, problem solving, and emotion regulation all arise.
Speaker 3:All things you don't want to happen. As a general rule, your source of caffeine isn't essential, just that you manage your intake. Reserve the use of this tremendous psychoactive substance in the early hours of your day. If you suffer from the side effects often accompanied by caffeine use, take it with some theanine for some increased focus. Paired with caffeine, theanine has been shown to allow caffeine to work its brain boosting charm without letting it raise your blood pressure or induce anxiety.
Speaker 3:A two:one ratio works well. Geographical audit Your environment plays a large role in your food choices. As mentioned earlier in the guide, acquisition plays a large part and our food environment. By auditing the area surrounding both where we live and work, we can put a plan together of what's available and how to navigate that particular food environment. The commercial eateries that might be frequented as part of our habitual behaviors, the supermarkets we typically use to stock our refrigerators, freezers and cupboards all play a role in our overall consumption.
Speaker 3:Assisting you with this navigation is part of what I offer you as a service and is critical to your overall success. You will also be given supporting resources to navigate good choices for this. Hydration. 70% of your body is made up of water. If we want to function and recover properly, we must first have proper fluid balance inside and outside of the cells.
Speaker 3:Dehydration occurs when more water and fluids leave the body than enter it. This is commonly termed fluid balance. Fluid balance ensures transport and movement of oxygen maintaining blood volume transporting glucose, oxygen and nutrients into your muscles, digestion of food, helping to convert it to energy you can use, removing metabolic byproducts like carbon dioxide from your hard working muscles, thermoregulation, especially during workouts when muscles can generate 20 times more heat energy than at rest. WHAT TO DRINK There's no need to label any type of drink as off limits, but nutritional value does vary in them, and how we hydrate is essential. Eight glasses of water a day isn't supported by any scientific evidence.
Speaker 3:As a rule, if you are below eighty kilograms, aim for two liters a day outside sport. And if you are over eighty kilograms, aim for three liters a day outside sport. Other great targets: Drinking before you get thirsty Sipping, not guzzling Making sure we have access to fluid at all stages of our day Having a glass or two of water with meals Remembering that all types of water plain, sweetened, carbonated count towards your water intake. All plain water is good for you, but filtering water removes substances that could negatively impact our health. If plain water is too boring, sweetened varieties can work but be wary that some may cause some gut upset due to the type or volume of sweeteners used.
Speaker 3:Infuse. Try adding berries, cucumber, citrus fruits, herbs and or ginger to your water to infuse it with natural flavor. When it comes to caffeinated coffee or tea, take on board the previous points about caffeine and limit intake later in the day unless it's a decaffeinated variety. Alcohol No one knows whether drinking any amount of alcohol is good for us. Certain types of drinks we know come with some health benefits, but these are limited.
Speaker 3:Too much alcohol is absolutely and categorically harmful and can significantly impact recovery in any training population. It's recommended by the NHS to drink no more than 14 units of alcohol a week, spread across three days or more. That's around six medium (one hundred and seventy five ml) glasses of wine, or six pints of 4% beer. There's no completely safe level of drinking, but sticking within these guidelines lowers your risk of harming your health. Eating out Negotiating your nutritional landscape is of critical importance.
Speaker 3:The number of people eating out and ordering in is increasing year on year whilst home cooking is in rapid decline. In today's hectic lifestyles eating out or ordering in provides the path of least resistance. Planning meals takes time. Shopping takes time and preparation. Preparing and creating food takes time and cooking skills that many may not have.
Speaker 3:Serving and cleaning up takes time. Despite the financial incentive of preparing your food, often the conflicts with doing so outweigh the benefits. Fully appreciative of these facts this information is put together to help you navigate eating out, or of course ordering in. General guidelines Eating out, or ordering in, is something that once was perceived as a treat or an indulgence, and for many of us it is already established in our brains as an overeating trigger. Despite the number of better choices now available, many people still resort to their indulgent choices or those that they would associate with socializing, weekends or relaxing.
Speaker 3:Ordering in or eating out has a certain exhale element to it, so we become more relaxed about everything. If eating out or ordering in is a regular habit or behavior, even just a marginal improvement can make a huge difference to your overall health and caloric intake. The aim is to find dishes that have low to moderate energy density with an accompanying high level of nutrient density. These are characteristics that will give you tasty and satiating filling choices. In your resource pack, you'll have access to both your eating out guide and an eatery guide to support, with making better choices when eating out.
Speaker 3:Throughout the guide, we will also emphasize sources of lean protein which will help balance your blood sugar levels and up satiety alongside lots of vegetables. Remember that it still comes down to overall calories consumed, although many of the choices we've indicated are more conducive to a more traditional dietary structure. The higher calorie choices may also fit into any calorie controlled plan. Some simple rules to follow when eating out: Drinks Water or low no calorie soda will almost always be your best option. Although it may be tempting to drink one of the healthy green juices often offered, these pack a load of calories on top of your main meal.
Speaker 3:Tread carefully with them. Sodium Adding salt and sugar is a standard practice in cooking to add taste, as is adding fats. Sadly, the tastiest and often best selling dishes fail us on the calorie and health fronts for these reasons. Be wary of adding salt to your food before you've tasted it. For many of us, this habitual behavior is just something we do.
Speaker 3:The UK recommendation for salt intake is six grams daily. For an adult, starters and desserts. Adding salt and sugar is a standard practice in cooking to add taste, as is adding fats. Sadly, the tastiest and often best selling dishes fail us on the calorie and health fronts for these reasons. Be wary of adding salt to your food before you've tasted it.
Speaker 3:For many of us, this habitual behavior is just something we do. The UK recommendation for salt intake is six grams daily. For an adult, be aware of your triggers. Overeating triggers can come in the form of the people you eat with or around, physical environments or even emotions. Try to become aware of those triggers, and in some cases, rather than trying to muster all your willpower and discipline to avoid overeating in these circumstances, Try avoiding the trigger completely for the temptation to no longer exist.
Speaker 3:Tracking progress However we choose to track your progression, there are several considerations. Weight fluctuations Daily weight fluctuation is normal. The average adult's weight fluctuates up to two-three kilograms per day. It all comes down to what and when you eat, drink, exercise, and even when and for how long you sleep. Scale weight is the mass of an object.
Speaker 3:Composition is what that object is made up of. Short term, IT is the result of food or water intake. Your weight, when it comes to the composition of muscle versus fat, is determined by the number of calories you consume, compared to the number of calories you burn over extended periods. Daily fluctuations aren't a result of gaining significant amounts of either of these things. Eating a calorically balanced and healthy diet will ensure long term stability and improvements in composition.
Speaker 3:Short term consistency or repetition of the same foods and fluids is the only way to ensure somewhat stable patterns of scale weight. None of us work that way, and dietary variance is a huge part of long term compliance. Understanding this weight flux is a critical part of maintaining motivation and not thinking progress is moving the wrong way. Sodium, carbs, alcohol, and calories Food high in salt and carbohydrates will cause your body to retain higher levels of fluid than usual. Given that the more hyperpalatable foods often contain both of these components, it's not unusual to see a rise in total body weight following consumption.
Speaker 3:No matter what the caloric content of any food or beverage is, all of it weighs something. If you eat a kilo of food, you will weigh a kilo more until your body digests that food, absorbs what it needs, and disposes of the waste. Foods low in fiber, high in carbohydrates, sodium, and fat take our body longer to process and expel through waste. Alcohol isn't processed the same way as other food and drink, and it can take longer for your body to eliminate. It also slows the digestion of actual food, which can lead to fluid and weight retention.
Speaker 3:Training, medication, and menstruation all factors in weight. Flux Training can influence fluid levels significantly, which will change scale weight. If you exercise regularly, your body stores more glycogen to fuel that exercise. Stored in water, glycogen has to bind with water as part of the process to fuel the working muscles. That water adds a small amount of scale weight, too.
Speaker 3:Conversely, the depletion of muscle glycogen causes weight reduction, hence the popularity of low carb diets to manipulate that number. Our ability to train effectively day after day depends in large part on the adequate restoration of muscle glycogen stores, a process that requires the consumption of sufficient dietary carbohydrates and ample recovery time. Some medications cause your body to retain water, increase your appetite, or even alter your metabolism. If you think your medication is affecting your weight, make an appointment with your GP. They can help you determine and understand the reason for fluctuation and discuss your options moving forward.
Speaker 3:Menstrual cycles can also cause your body to retain more water during certain times of the month, resulting in a slight weight gain. Base weight may be notably a bit higher than normal on the first phase of a menstrual cycle. Understand that weight loss or weight gain will never be a linear process. There are adaptive processes at every stage that will cause this scale weight number to fluctuate.