So you may have heard the term ‘reverse dieting’ thrown around. What does it all mean? Reverse dieting is a strategic process which focuses on progressively increasing your intake from a calorie deficit to maintenance. What we do is increase your intake in conjunction with your progress ie your calories go up rather than down, we do this while monitoring your response so it is done progressively and conservatively to avoid fat gain.
It is common to experience weight fluctuations throughout the course of a day, which can often add as much as 1-2kg to the scales! Most of us weigh less in the morning, after we void, and often weigh the most in the evening after dinner. Such temporary fluctuations can be due to an array of factors such as dietary intake and digestion, fluid retention, stress, sleep deprivation, physical activity and medications.
It's important to understand the nutrition facts of the food products you are consuming every day, not just when on a body transformation journey (although it's especially important when trying to lose or gain weight), but also for your own health and intake awareness!
The gut microbiome is made up of trillions of microorganisms (also known as microbes) that live within the intestinal tract of our digestive system. Every human has their own unique microbiome which is made up of both good and bad bacteria, fungi and viruses.
Exercise has the ability to alter our gut bacteria even without dietary changes. Studies comparing the gut health of athletes to sedentary individuals have observed athletes to possess significantly greater microbial diversity, suggesting that physical activity and fitness have a large impact on gut health.
In this article we will deep dive into some tips and pointers you can take with you on your travels to ensure you still endeavour to see results or not deviate from progressing on your body transformation.
It is very common for people on a health and fitness journey primarily aiming for fat loss to avoid going out and/or eating out at all. Socialising and eating at restaurants as well as having a drink is also something that is saved for ‘after the diet’ is over. Having a diet that falls into this category not only sets you up for potential relapse through restriction but also means that your practices aren’t sustainable long term.
There's no secret that alcohol for most people is a very real part of their lifestyle. A lot of people when embarking on challenges or quick fix diets will cut alcohol completely only to binge drink after their spell of dieting and as a result undo all their results.Why?Because alcohol has no nutritional value yet it's highly calorie dense so essentially it's empty calories that if not factored into the total daily intake goal can throw someone into a calorie surplus consuming more than they're expending.
There is a common misconception of people believing that the removal of dairy based foods from their diet will aid in better fat loss. This is in fact far from the truth! In today's blog post we outline the reasons as to why you should start having or even add more dairy based foods into your diet to aid with your fat loss goals.
As a parent, feeding children requires successful parenting skills, an understanding of nutritional requirements, a willingness to set a good household precedent and ensuring sound eating habits for the future.
Protein has been long conspired as the magic macronutrient that for a lot of dieters is either over consumed or under consumed based on misunderstanding or misguidance. In this article we will discuss protein as a macronutrient, how often you should consume it, why and how much per day based on your body and goals.
In the health and fitness industry cardio has been given far more credit than what it deserves. A lot of people believe it’s the golden rule for fat loss, while others fill their gym sessions with cardio and more cardio avoiding weights to not get ‘too big’, and some use it to lessen the damage after a binge to counteract what in actual fact is only about a fifth of what they’ve consumed.