08 Apr 2019
360 physio clinic London

1. Understanding the fundamentals of calories and macronutrients:

A calorie is a unit of energy. The calories that we consume through food and drink are made up from fats, protein and carbohydrates (and alcohol), these are known as macronutrients. Each macronutrient equates to a certain number of calories. 

1g fat = 9 calories.

1g protein = 4 calories

1g carbohydrate = 4 calories

1g alcohol = 7 calories

So if we take an average sized banana containing 90 calories for example, this banana will have roughly 1g of fat, 1g of protein, 19g of carbs and of course no alcohol. These macronutrients combined are what make up this 90 calories.

When it comes to fat loss, a caloric deficit is what we’ll be seeking to maintain on a consistent basis. Move on to point 2 for caloric deficits.

2. Calorie deficit:

A caloric deficit is essential when looking to lose fat. 

A caloric deficit is achieved by burning more calories than you consume, or consuming fewer calories than burnt over a certain period of time. This is usually measured on a daily or weekly basis.

Let’s assume that you burn roughly 2000 calories everyday for a week. On a daily basis you will want to aim to consume 10-30% fewer calories than this, 1400-1800 calories in total. The size of your deficit comes down to factors such as your energy levels, rate of progress and how sustainable it is.

However, remember that these figures are just an example. If you’d like to find some more accurate methods of discovering your personal nutritional targets and learning more about how you can achieve a caloric deficit, then keep an eye out as we will be posting an article covering caloric intake in the near future. 

3. Adopt a manageable and sustainable approach that suits you:

In recent years, diets and nutritional approaches have become more and more popular with many building huge momentum in the media. This has encourages millions of people worldwide to trial a variety of diets, in hope that it’ll help them reach their dream body. 

Whilst these diet trends have been effective at helping people reach their goals and become more conscious of the foods they’re putting into their bodies, they have sometimes come hand in hand with negative relationships with food.

Our number one piece of advice is to see nutrition as a way of eating that’s manageable and enjoyable rather than daunting and restrictive. Which unfortunately many of the most popular diets can be. 

We at 360 Athletic strive to encourage our members to adopt a nutritional approach that fits in around their lifestyles. Ensuring that favourite foods and drinks are not eliminated, but instead consumed in moderation. This allows a greater level of flexibility and therefore enjoyment with the meals you eat. Encouraging a more sustained level of commitment, dedication and manageability day-to-day.

4. Moderation is key:

Flowing nicely into point number 4; moderation. The vast majority of dieting techniques are relatively restrictive, often encouraging the removal of specific foods, drinks and sometimes even certain macronutrients. 

It’s important to remember that most dieting approach fundamental’s are based around achieving a caloric deficit. Popular diets such as intermittent fasting and the low-carb diet are essentially routines and rituals put in place to help guide you towards this caloric deficit.

Therefore, moderation is our all important point number 4. Adopting a nutritional approach that enables you to consume the food and drinks you enjoy in moderation helps you to achieve the results you’ve always wanted, whilst enjoying the process and developing healthier nutritional habits that will stay with you for the rest of your life.

5. Patience :

Fat loss is a lengthy process and is different for everyone, patience and motivation is key. Try to avoid cutting corners or getting frustrated with slow progress, fat loss is a journey, that’s why we advise you make it an enjoyable and sustainable one.



If you’re looking for some awesome workouts to supplement your new nutritional habits why not come in for a FREE Personal Training Session. Book Here!

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