Typically, when I sit down with someone to discuss their nutrition goals it is usually centered around weight loss. Now, you could apply this discussion to any body composition or performance goal from the perspective of nutrition. Outside of learning about their goals I also want more information regarding their current habits and lifestyle. What I’m looking for is if this person is focusing too much on the small stuff and missing the mark entirely on the bigger blocks that will help them achieve their goals.
It’s important to help someone learn as much as they can about their own nutrition. If they are willing to track some or all of their calories, they have a big advantage. The goal is to see if they are currently in a moderate calorie deficit. This is essential to weight loss goals but it is not the same as largely under-eating and having no energy. This can be challenging information to access because it requires consistency and effort on behalf of that person.
Consistency is twofold with the actual nutrition itself and tracking that nutrition. When we learn more, we can arrange our focus on what is missing. This may be eating more whole foods or prioritizing things like protein and fiber. Additionally, it is essential that each person is getting more activity and exercising in any capacity on a regular basis. Again, going back to consistency. We want to see a shift towards building healthy life habits like prioritizing their sleep, staying hydrated, self-care, stress reduction and minimizing alcohol if necessary.
Unfortunately, there may be too much focus on the minor details. As important as it is to prioritize whole foods, food selection does not have to be an exact science. Do not go to war over white or brown rice. Carbs and fats are not the enemy. They are essential to our energy and function. Exercise selection should not be a major concern, get moving and do something. Take a walk. Do it consistently. Your body just wants fuel, the timing of the meals doesn’t need to be a major focus. If you don’t eat breakfast, start doing it. Have lunch when you can and don’t skimp on dinner. Nothing bad happens if you eat after 6pm. Build habits. Make sure you are not too reliant on supplements. They can help you if you do the big things right but they will never help you overcome poor nutrition, inactivity and lack of sleep. Every house needs a foundation.
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Michael Allen
Author Bio
Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.