Posted in Health and Fitness

The Diet After the Diet

So your diet is over, you’ve reached your goal weight (Congrats by the way), you feel proud after X amount of time and restricting your calories, resisting temptation of your ever-growing appetite. 

The suffering is finally over and you’re ready to live life again.

A month later you jump on the scale’s and slap yourself trying to awaken you from this nightmare. You suddenly realise that this is no dream. How can months of dieting and hard work be undone in a matter of weeks.

What do you do now, Why has this happened, Do you do another round of restrictive eating and hope it sticks this time?

Well getting the Body you want is only half the Battle, There’s the Battle of keeping the weight off as well which is just as Hard if not Harder.

It’s no secret that when we restrict our Calories our bodies react via Hormones such as Leptin Decreasing and Ghrelin Increasing along with other key hormones that play a role in weight management. Also as an effect of Diet-induced Weight loss our appetites get bigger but those hormones do not return back to normal after the diet has ended (1.) Resulting in constantly feeling more hungry and unconsciously consuming way more Calories than you think you’ve eaten. I’ve discussed this in greater detail & other concepts of the Metabolism in these articles here (2,3.)

So your Metabolism had a massive wrench thrown into its tracks, The wrench being Adaptive Thermogenesis (Metabolic Adaptation) Seriously read this (3.) When Adaptive Thermogenesis Kicks In Your BMR drops and you burn less Calories Throughout the day along with the increase in certain Hunger Hormones and Appetite it’s Going to be hard to burn more Calories than you Consume.

There’s only so much you can exercise and reduce Calories before your lifestyle becomes miserable and pretty impossible to maintain.

Let’s Use a female competitor weighing 140 pounds (64 kg) at 20 percent body fat who needs to get down to below 12 percent as an example (4.) Her maintenance diet looks something like this:

Calories: 2350 calories a day
Protein: 30 percent, 176 g/day
Fat: 30 percent, 78 g/day
Carbs: 40 percent. 235 g/day

Continue reading “The Diet After the Diet”
Posted in Daily Fires

What are you willing to sacrifice

What are you willing to sacrifice

Sometimes when you belive in somthing,  when you take a stand for somthing or just take a new path that others don’t follow

You are going to have make sacrifices

The sacrifice you are going to make are either some people in your life or your beliefs

Because when people arn’t on the path you are on or don’t understand what you are doing they won’t want you talking about it, or they will make a joke of it and just make you feel alienated

So you will have to cut or reduce contact with them or cut out what you are doing and give up…

But if you make a stand for somthing

The chances are your not going to give up on that stand so be prepared to lose some people along the way

Posted in Daily Fires

Eternity in the present

Eternity in the present

We want to live forever

Or at least prolong our life

Yet do we ever ask ourselves why

What would living longer do for us when we fail to capture the life we have

In any moment we can find eternity

In any moment the past and the future does not exist

Its just you and the moment

Capture that before you ask for more life

Posted in Daily Fires

Treat yourself like you are someone you are responsible for helping

Treat yourself like you are someone you are responsible for helping

Jordan Peterson

We drop everything we’re doing at a moments notice for a friend or family member in need and our pets too.

We make sure they’re alright, give them everything they need…

But when it comes to us,

We will procrastinate, forget our own advice, push back till another day, forget to take our medication or vitamins…

Yet if we are Ill and dont look after ourselves, how can we look after other people, how can we help them if we have run ourselves into the ground…

We must look after ourselves first and foremost so that we can look after everyone else

Posted in Health and Fitness, Mental Health

Depression and Diet

The diet of the general population in many western countries shows that they are often deficient in many nutrients, especially essential vitamins, minerals, and omega-3 fatty acids.

As studies show The western-style diet may be contributing to depression as people make poor food choices. Rather than depression contributing to poor food choices (I.e. The food came before the depression)

Studies have shown traditional diets like the Mediterranean diet and the Traditional Japanese diet give you a 25-35% less chance of having depression compared with The Traditional Western Diet.

The traditional Japanese and Mediterranean diets tend to be high in vegetables, fruits, unprocessed grains, and seafood, and to contain only modest amounts of lean meats and dairy.

They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern.

A study on the Mediterranean diet showed improvements in major depression by 35%.

The full chapter in my free ebook on your head is not an island link in bio