Why fat loss is really, super annoying

Can we talk about fat loss?

As a Health at any Size practitioner, I firmly believe the size of body we live in, does not equal how healthy we are. It just doesn’t. Remedial massage Northern Beaches also suggests to start exercising 1hr daily to stay healthy.

Metrics like sugar in blood (diabetes), cholesterol levels, and blood pressure are actually what determines how healthy we are and those things can come for anyone at any size.

However.

People want to lose fat for two reasons. Mainly.

1) The metrics as stated above are not in good shape and their health is impacted by those markers. This also includes mobility. Being able to move and get up and down off the floor or out of a chair with reasonable ease.

2) They just want to.

The latter could be determined by a few things. Media, toxic diet culture, clothing sizes, and also people just wanting to be in charge of their own body. I don’t think it is my place to interfere. But when it comes to fat loss, there is a sensible way to do it, and a bloody horrific, ghastly, awful way to do it.

I help people that want to lose fat do so in a sensible and achievable way. But this email isn’t about how to lose fat in a sensible way, this email is about why fat loss is really, super annoying. So let’s crack on.

Why fat loss is really, super annoying – a listicle.

  1. Fat loss is not consistent. Yet in order to do it, we need to have a consistent and pragmatic approach to it – annoying!
  2. A reduction in the number on a scale does not mean 100% of the loss is fat, it means loss of water, stomach contents, muscle mass and maybe a teeny tiny bit of fat makes up the loss – annoying!
  3. Water retention, lack of sleep, a big bunch of stress – all of these things affect fat loss. You can eat in a calorie deficit and technically could be losing fat, but the scale is an utter bastard, and instead of telling you whether or not you’ve lost fat, it will tell you your scale weight is 2kgs up instead, and we’ve been conditioned to believe in scales even though they are utter bastards – annoying!
  4. Fat loss is also annoying because a thousand reckons from different people (mostly who have never lived in a fat body before) on the internet will tell you a different thing about it and so it’s more confusing than it needs to be – annoying!
  5. There are no magic pills, potions, diets, detox teas or smoothies that will burn up fat you do not need or want. Fat loss takes a hell of a long time, it’s hard work, and there is an exceptional social cost to getting lean – annoying!
  6. Over at sweaty pals online, I publish 15 new recipes every month for members to try. It’s no secret that my cooking is akin to that of The Muppets ‘Swedish Chef’ and so I’ve partnered with a nutritionist in Spain of all places to create these recipes. I have attempted to make them all, some have been utter disasters due to my inability to follow a recipe, but most of them are pretty easy. All the macros and numbers and ingredients have been worked out for you too, and while I personally think counting calories is a bit dumb, some people have to do it for their health, or because they want to, and having that information is helpful for them. We don’t yuck someone’s yum. Anyway, here’s one of my favourite recipes that worked and was yum and well, here you go. It is very easy. Super very easy. I made it, ate it and nobody died so that’s a win.

Exercise of the week – the deadlift

Molly Galbraith (in this video) is the owner and principal of GGS Academy which is where I am doing my pre and post natal study, and my women’s coaching specialist study. This is a thorough explanation of how to do a deadlift with a bar, but even if you are using a kettlebell or a dumbbell or no weight at all it’s the same principle. It is really important that you have the right form and technique for the deadlift. Watch the video and check it out, and if you’re not sure get someone to watch you hinge at the hips only – no curvature of the spine.

But why?

The muscles worked in a deadlift are primarily the glutes, but also the quads, hamstrings, hip flexors, erectors, lats, traps.. lots. But that means nothing to most people so here’s why you’re going to want to include a deadlift into your workouts as soon as you can.

Lower back problems.

Nearly everyone I know who is of an adult age has complained about a pain in their lower back at some point. One of the reasons this pain exists is from sitting at a desk for 8 hours, other reasons can be of course an injury or a strain. I would suggest take a yoga break

Get a full body workout (pretty much)

Deadlifts exercise pretty much everything to some degree. So more bang for your exercise buck.

Functionally, it’s awesome

From a functional perspective a deadlift is akin to picking up grocery bags, and I know when I am old I still want to be able to do that. But more so, I want a strong back and core so that I can stay upright for longer, so I can get down on the floor and get back up again, so I can remain independent for as long as I can. Deadlifts are the absolute woman in charge when it comes to functional exercises. Some gym offer free session for you to start kicking.

Foods to prevent or restrict during pregnancy

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Raw meat, fish as well as eggs can include dangerous germs that can give you food poisoning, like salmonella infection. Preparing them fully kills the germs, which assists keep you and also your baby from getting ill.

Many milk products, like milk, eggs as well as cheese, are sterilized. This suggests they’re heated up to eliminate any kind of poor germs. Look for the word “pasteurized” on tags. If the product label doesn’t state “pasteurized,” select a various item.

Unpasteurized milk items can provide you gastrointestinal disorder, like listeriosis. Listeriosis is caused by bacteria in foods and can create flu-like signs for you or hurt your infant.

Some foods have chemicals, like high levels of caffeine or mercury. You can pass these unsafe chemicals to your child while pregnant.

Talk with your healthcare service provider if you have any indicators or signs and symptoms of food poisoning or if you are fretted you might have consumed a food with germs like listeriosis.

What foods should you restrict during pregnancy?

Not every food is safe to eat while pregnant. Some foods may be damaging to you or your infant as a result of the means they’re cooked or due to bacteria or chemicals they include.

These foods are OK to eat while pregnant in limited amounts:

Fish that have small amounts of mercury. Mercury is a metal that can damage your baby. Fish obtain mercury from the water they swim in and from consuming various other fish that have mercury in them. By eating fish that contain mercury, you can pass the metal to your baby during pregnancy. This can cause brain damage as well as impact your infant’s hearing as well as vision. While pregnant, eat 8 to 12 ounces a week of fish that does not have a lot of mercury, consisting of shrimp, salmon, pollock, catfish and tinned light tuna. It’s also OK to eat 6 ounces a week of albacore (white) tuna. If you consume fish, prepare it to ensure that the within temperature is 145 degrees and also see if it divides into flakes. Shrimp, lobster and also scallops ought to be milklike white. Clams, mussels and also oysters should prepare till shells open.
Food and drinks that have high levels of caffeine. Limit the caffeine you obtain each day to less than 200 milligrams. This has to do with the amount in 1 1/2 8-ounce mugs of coffee or one 12-ounce mug of coffee. High levels of caffeine quantities in coffee differ a whole lot as well as rely on points, like the brand you consume, just how it’s made and the dimension of the cup. Not all coffee are the same dimension, even though you think about them as a mug. Examine to see the number of ounces your cup has, particularly if you’re getting a mug of coffee or tea. As opposed to alcohol consumption routine coffee, try coffee that’s decaffeinated (has a percentage of high levels of caffeine). High levels of caffeine also is found in tea, power drinks, delicious chocolate, soda and also some over the counter medication. Read tags on food, beverages and medicine to know how much high levels of caffeine you’re getting.

What foods are totally off limits during pregnancy?

Don’t eat these foods while pregnant. They can be really harmful to you and also your infant.

Particular meats and also fish

Raw or undercooked meat, consisting of beef, chicken and pork. This consists of hotdogs as well as delicatessens meat (like ham or bologna). If you consume hotdogs or deli meat, cook them till they are steaming warm or just stay clear of totally.
Raw fish, particularly shellfish. Don’t eat sushi unless the fish is prepared. Additionally prevent ceviche, sashimi, as well as raw oysters.
Fish that can be high in mercury, like shark, swordfish, king mackerel as well as tilefish. Constantly consult your neighborhood wellness department before you eat any type of fish you catch on your own.
Cooled crowns, meat spreads or smoked seafood. If it is cooked right into a dish like covered dish it is OKAY. Pates that are shelf-stable (they can be saved unrefrigerated) are additionally OKAY.

Particular dairy products

Raw or gently cooked eggs or foods made with them. This includes cake batter as well as raw cookie dough.
Soft-scrambled eggs
Products made with uncooked eggs like certain Caesar salad dressings, eggnog or specific sauces like hollandaise. Shelf-stable readily made Caesar salad clothing is ALRIGHT to eat because it doesn’t consist of raw eggs.
Unpasteurized juice or milk or any type of foods made with them
Unpasteurized soft cheeses, such as brie, feta, Camembert, Roquefort, queso blanco, queso fresco and Panela

Various other

Raw sprouts of any kind consisting of mung beans, clover, radish and also especially alfalfa sprouts
Unwashed raw fruits or vegetables. Wash all your vegetables and fruits prior to eating them.
Store-made salads like chicken, egg or tuna salads
Herbal items, like pills as well as teas. Natural products are made from natural herbs, which are plants made use of in cooking or medicine. We don’t recognize enough regarding natural items to recognize if they’re safe to make use of during pregnancy. So it’s best not to use them while you’re expecting.
Nonfood products, like clay, starch, paraffin or coffee premises. Inform your provider if you crave anything such as this that’s not food.
Alcohol. There is no recognized secure quantity of alcohol to drink while you’re pregnant.

Refer to this website to for nutritious foods to eat during pregnancy.

Want to know why you are still fat?

It annoys the shit out of people. One major reason that they are still fat is they failed to follow the blueprint of pilates instructor course.

I eat really well. A big ass salad pretty much every day for lunch.

Loads of fresh veggies and fruit and lean protein.

I live at the gym. Although I’m not training as hard as I usually do, I’m still exercising to some degree 3-5 times per week.

My blood pressure is super good. Much to the dismay of some doctors, my sugar in blood metric is good, and my cholesterol both good and bad is in a good zone too.

Healthy and happy as a clam.

Strong and getting stronger.

I’m not afraid of the stairs.

Still fat though. And I’m lucky I have a thick skin and well as thick thighs because working in the fitness industry as I do, means a lot of barriers to cross.

Even my initial training I’ve had to confirm in exams and nod along with others in training courses that obesity is bad.

Listening to podcasts for trainers, listening to fitness professionals I respect and look up to say “when a fat person walks into the gym we can guess what their goal is”.

Bullshit. I call bullshit on all of that.

This trainer isn’t guessing anything.

This trainer – me – and a few other good ones I know, aren’t presuming anything other than a person just walked into the gym and let’s go find out what they need.

Size does not equal health.

Size does not equal a fitness or a health goal.

I love personal training. I love being able to take a gym member or anyone at all really, under my wing and show them what the hell to do to get stronger, get fitter, get healthier.

It has nothing to do with how much they weigh, or how much space they take up.

Stronger, fitter, healthier.

That’s it. And exercise has definitely affected me in those ways.

But I’m still living in a fat body.

Science tells us that so long as the stars align, if you consume fewer calories than you expend, fat loss will happen.

The problem is that tracking calories isn’t easy – there can be inaccuracies from 20-50%. It’s also hard work and really dull and boring.

There’s also the impact that lack of sleep, stress, dehydration and raging hormones has on fat loss. I’m a Mum with endo and pcos, with two businesses, and plenty of other drama in my life, so when you look at it like that, there’s a few good reasons why I haven’t lost fat as part of my strength and fitness training I’ve been doing for a few years now.

Does it matter?

Not to me. But it does to some people. Some people want to burn up some of their body fat and if that’s the case, and they are prepared to make changes to their sleep and stress and hydration, and are keen to work hard in the gym, I am ready to help them.

Fat loss isn’t everything. Blood pressure, sugar in blood, and cholesterol scores are. Some people need more fat on their bodies, some people need less. I think we’ve all just got to calm down for a hot minute and get some actual health scores to improve rather than be stuck believing that a smaller size will be the answer to our problems.

Today’s exercise is the humble push up. But before you drop to your knees as do what’s called a “lady push-up”(give me strength!) I want you to skip that modification altogether and use the wall, a table, a bench etc. There’s been some considerable talk for ages that in order to progress to a full push up from the floor, we need to practice that exact position which, when pushing up from our knees, changes our position completely.

Skip the knees, push up from the wall or bench or wherever, until you can push up from the floor.

Again it’s thin body showing off this push up – I really need to shift my arse in to gear and get filming! But take note of her arm position. She has her hands pointing up and hinging at the elbow.

This move can feel uncomfortable, but it’s important to get this right as when you progress and eventually push up from the floor, pushing in a different way can cause a bit of injury. Click here for classes update in pilates training.