Dieting
I am too old for a soap box. I have learned that life has too many variables for my way to be the right way. In the world of training, there are far more right ways to do things than wrong ways.
And lately nutrition, supplements and Ozempic have been topics floating around the studio. I am by no means neutral in my opinions, but I am open minded and understand that decisions someone makes for themselves is not my choice nor is it my place to put judgement on them. Medical stimulants and surgeries have been around for a very long time. Nutritional education/miseducation and crash diets have been around for even longer. But ultimately it is a journey that we each must make on our own.
That being said, lets get to the gossip. Whose doing Ozempic? Why are they doing it? And what are their results? Just kidding. We each need to find a way to make ourselves happy with the person we are. That is both the physical body and the personality traits we want to carry forward. How we go about doing it is going to differ from person to person. And the results each of us get are going to differ even more. To start with, if someone is unhappy with how they look and feel helpless in their outcome, options are going to look very different than someone who wants to lose a few pounds after an indulgent vacation. Someone who has struggled with weight their whole life is going to look at a diet very differently than someone trying to lose a few pounds before a wedding. Our goals for weightless are made up of so much more than a few pounds. They are intertwined with our stress levels, our relationships, our genetics and experiences we’ve had leading up to these points in life.
Nutrition should be simple. We should be able to read a book, implement change and see results. But that is not usually the way it works. Unlike nutrition, life isn’t simple. There is vacations and girls nights. There is stress and celebrations. There is temptations and motivations. A lot of these things counter each other and pull us in two completely opposite directions. This can make everything feel very overwhelming and impossible. We get bombarded by what is good and what is bad. We watch other peoples successes and feel like we have failed.
My nutritional advice: simplify it. Nutrition should not feel like a punishment. It should not be a comparison to someone else. Nutrition should be a balance of fuel and energy. It should include foods you love with a balance of foods you need. Nutrition can be very confusing and most diets are backed by some form of research. We can argue over the nuances of foods and restrictions. Or we can put together some solid information and see where we go.
-Drink Water. Make sure you are drinking at least 70 ounces of water every day. Water is so important to our health. It aides in digestion, helps lubricate our joints, increases energy.
-Eat Protein at every meal. Protein is great for muscle gain and muscle retention. It has helps us feel satiated for longer periods of time. Protein is usually over calculated and under eaten. My general gauge for my athletes is to get at least 100 grams of protein daily. This can range significantly based on the size of the athlete, their goals and their activity level. About 30 grams of protein at every meal is a perfect starting point.
-Eat Carbohydrates at every meal. Carbohydrates are awesome. They give us energy and mental clarity. They can help us sleep better and improve digestion. Usually I start athletes off with 1-2 servings at every meal and adding a serving or two of fruit. Like protein, this really depends on the athletes daily energy needs. Best way to start is to measure and track serving sizes, carbohydrates are very easy to over eat.
-Eat vegetables. There are so many micronutrients in vegetables and they are a great way to get a little extra hydration and add more density to a meal.
My advice, you do you. Whatever is going to make you a better version of yourself is ultimately your decision. Also know that your weight and your size is only one part of who you are. If you lose the weight, it won’t automatically make you happier. Work on yourself and try to be gentle with how you see yourself. Keep your comparison of others away from your process, even if it is easier said than done. There are so many right ways to change your body. Be patient and keep your expectations realistic. My way is only one way. It seems so simple but temptations are abundant and life has a way of throwing us off track. Be gentle with yourself and leave a little room for the unexpected.