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Maintenance Calories: The What, Why, When & How

October 14, 2020realadmin_adminEducation

You may have heard the term ‘maintenance calories’ used at the gym by your trainer or other members and wondered what the hell are they referring to? When it comes to changing your body shape, calories are king, be it less calories to lose fat or increased calories to gain weight. But what about the in-between? Thats where maintenance calories come in. 

What

Everything you eat and drink has a calorie count, end every calorie goes toward your body’s energy expenditure. Every day, your body requires a certain amount of energy to perform basic functions, such as muscle movement, cell growth, and energy conversion. The energy your body needs to do all of these things is known as maintenance calories, or total daily energy expenditure (TDEE).

Even though you’ll frequently hear generalised calorie count recommendations for women and men, there’s no single maintenance calorie intake level that works for everyone. That’s because everybody has different calorie maintenance requirements that depend on their size and activity levels.

Why

Whether you’re concerned about gaining weight, building muscle, or losing fat, understanding calorie maintenance is important. After all, when you consume exactly the number of calories your body needs to function on a daily basis, you won’t lose or gain either fat or muscle. Instead, you’ll maintain your current weight and form. 

If you put more than just the maintenance level of calories into your body, you could build muscle or put on fat. In contrast, you can lose weight if you decrease your caloric intake below the maintenance threshold. Ultimately, it’s all about striking the right energy balance and knowing how to make slight adjustments to meet your weight goals.

When

Eating at maintenance calories is ideal if you’ve reached the end of your weight loss journey and you simply want to maintain your weight, right where you are. Eating at maintenance will preserve your muscle mass and fat mass levels. 

How

The diet after the diet. The most successful way to maintain your weight loss is by making lifestyle changes that work for you. The transition from dieting to regular eating can be difficult. But the following tips on eating after weight loss will help you successfully transition to a healthy maintenance diet.

Eat Mindfully

Incorporate conscious eating habits at meals. Avoid mindless eating. This includes the kind of snacking that is so off the radar that you don’t even remember how much you eat. Mindful eating allows you to better process your body’s signals and stop when your body says it’s full. 

Expect Setbacks

Yep, there will times when you just couldn’t say no to the extra helping of cake, you had just a little too much to drink, or you lost your control at the appetiser table. That’s life. Learning how to handle dietary slips and get back on track is probably the most essential tool for maintaining weight loss. When you do have a bad food day, be done with it when your head hits the pillow. You can always start fresh the next morning. Those three donuts are history. Holding onto any feelings of guilt associated with your diet will only derail your self-esteem and determination. 

Keep a Food Journal

The last thing you probably feel like doing after a diet is writing down what you eat. Keeping a food journal during the first weeks of maintenance, though, can make the difference between success or failure. Writing down everything you eat makes you stop and take the time to really pay attention to your diet. And keeping a record is vital for making changes to your caloric intake if the scale starts to creep up.

Portion Control is Your Friend

The typical serving size for foods has steadily increased over the past decades. So how do you determine what’s a normal serving size? Learn to estimate by comparing to other objects. For example, one cup is approximately the size of a tennis ball and a serving of meat or fish should be the size of a deck of cards. Determine the actual content size of your bowls and cups by filling your serving ware with water and measuring it, or use dry foods like oatmeal or rice to fill and measure. When adding oil to a dish while cooking or dressing always take the time to measure it out instead of just pouring. 

Eat Only When You’re Hungry

Pay close attention to your body’s signals to learn the difference between real hunger and stress or boredom eating. Try to determine whether your body is feeling actually hungry (your stomach is growling) or your hunger is a response to an emotional cue. This can be a difficult thing to determine at first. It may take time to learn true hunger cues versus old stress response eating habits. The first step is becoming mindful of the cues, avoiding an immediate response (such as grabbing a donut and eating it before thinking about whether you’re truly hungry), and making healthier choices. 

Eat Protein at Each Meal

Protein can help you curb your appetite because it reduces a hormone responsible for hunger, helping you feel full sooner and stay satiated longer. Include at least 20 grams of protein in every meal. Make sure your snacks also include protein to help give them staying power.

Get Your Sleep

Studies have shown that not getting enough sleep can disrupt your body’s hunger signals. When you don’t get enough quality sleep, your body becomes less glucose sensitive. The hunger hormone ghrelin is increased, while the appetite control hormone leptin is decreased. There’s an increased risk of obesity in people who don’t get adequate levels of sleep. So priorities good quality shut eye! 

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Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
HOW TO STOP OVERCOMPLICATING YOUR NUTRITION With HOW TO STOP OVERCOMPLICATING YOUR NUTRITION

With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦
CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!! CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!!

Bernadette is our latest client of the month. Finding her spot on the wall of fame, Bernadette has had raging success since she first started here at RFT. 

“B” started with the end goal in mind and hasn’t forgotten it since. She has been renamed “Little Miss Consistent” sticking to 
🏋🏼‍♀️x3 PT sessions/wk 
🚶‍♀️committing to increasing her daily movement
📓 tracking her food on a consistent basis over a year and a half
🥵 and getting 1-2 sweat sessions in per week
As a result B’s body composition has consistently (and never spiked or increased at any point!) gone down. Body fat has decreased and muscle has either stayed the same or increased. 

Working in a high pressure full time job, looking after her two precious children, wife, and everything in between Little Miss Consistent definitely deserves these results and more!! 

I am so very excited to see where 2021 takes her. Watch this space! 

Coach B & Coach Matty C. ♥️

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Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
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