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Quality beats quantity hand down (in this case body fat down) every time

By: Quinton de Bruin

Whether it's because I'm doing the research or writing, there is a sense of excitement and confirmation that meat and eggs aren't the enemy they have been made out to be. Great news when they are elements you love in most meals!

With a focus on stocking our kitchen with quality foods, first prize would go to locally sourced fresh organic fruits and vegetables coupled with meat from grass-fed pasture raised animals.

Being a price conscious person, the thought of having to fork out for organic products creates a bit of an unease. It is true, fake food is incredibly inexpensive. Most likely because being processed it isn't really food, rather a combination of cheap fat, sugar, flour and salt. That said, sadly, the cheapest calories are also the ones more likely to make you fatter.

The Fat Burning Man makes an interesting argument that by consuming high quality foods you are very likely to consume less food, thereby the actual amount you might spend on groceries won't necessarily blow out. It may increase a bit, let's call that a "flat tummy tax" – much happier paying that than GST or PAYE!
Out comes the financial adviser in me with tips on saving pennies while still getting high-quality foods:
1.Shop at farmers' markets
2.Grow your own vegetables – kids love the activity of planting them… a lot more than eating them!
3.Make friends with people that hunt
4.Take on a new hobby or shake off the cobwebs and get out fishing
5.Buy meat in bulk or make a deal with mates and a local farmer to share some beef/sheep/pig etc
There is however no need to be perfect, it's not like you won't see results if you don't consistently eat only the best quality foods. By the very fact that we are very fortunate in New Zealand to have such high food standards, we have access to great quality foods in most instances. Simply by altering your approach to eating to be more in line with what you have learned about the Wild Lifestyle will generate results for you.

A quick word on the reason everyone tells you to drink a lot of water (2 litres per day) other than the fact that our bodies consist of a high percentage of water, the liver which in effect is the fat burning organ in our bodies, is tasked with getting rid of toxins and all sorts of things to help the body function effectively. By drinking adequate water daily, this assists the liver to function optimally.

Here's a thought to consider and at the same time pre-emptively stop an argument before it happens – blame it on gender…. men and women burn fat differently. You may know that muscle mass in males is higher than in females and as a result we males have a higher Basal Metabolic Rate – simply meaning we burn calories faster (and thus require more calories) doing the same level of activity.

So…we men have been fortunate enough to seemingly burn fat effortlessly while women's progress in that department can be sluggish. Women also have higher levels of oestrogen which works to keep fat on the female body in preparation for pregnancy and childbirth. The upside of all this though is that women being smaller require losing less weight to see a visible change – good save!

On the topic of visual improvement, it is important to measure success. Generally, we default to the scales but considering muscle weighs more than fat, body composition is a far better indicator on how one is progressing. One suggestion is to take before photos (front and side on), get your skin folds measured and feel the difference in how your clothes fit. Weighing yourself too often will drive you crazy, so many things can impact your weight at any given time, so if you like to use the scale as a guide, make sure you use the same one every time and push your frequency out weekly, at the very least.
I have come across as few more key concepts to add to your ever-growing repertoire of nutritional knowledge:

  • Women – be mindful of the fact that restaurants are set up for the male appetite and metabolism. Even the most sophisticated places dish the same portions for males and females alike

  • Indulgence is important, but so is moderation – think about what foods brings you pleasure, what should you be eating less of? What do you consume in pointless excess? Indulge in these but rather eat small amounts of many things than large portions of 1 or 2 things

  • Learn the art of compensation – if you have an extra glass of wine, rather leave the cheese for someone else; when you have a rich lunch, ensure that your dinner is a lovely light meal. "Overdoing it" should always be followed by a compensation

  • Embrace the rule of quality over quantity – stop and become present in the moment of eating. Enjoy the divine flavours of quality foods and appreciate them, they will serve you far more than the over consumption of poor quality and empty calorie foods that will leave you feeling bloated and unfulfilled.

As mentioned yesterday on Facebook, we are down to a few days before the challenge kicks-off. This is a great time to challenge someone you care about or just want to have fun with. You may want to do a totally different challenge altogether and that is fine, we would still like to hear about it, whether it is to lose weight, decrease body fat, increase muscle mass, run faster or jump higher! Alternatively, you may like to do the Wild lifestyle thing with me. Who will it be, who will you be challenging?

The small print: now is probably a good time to encourage you to have a discussion about your personal situation with your doctor, a nutritionist and the Body and Motion trainers to work out how best to achieve any challenges you have in mind. The thoughts in these blogs are my own personal opinion and shouldn't be taken as direct advice. Some of the choices around what I consume or what activity I partake in may not be endorsed by Body and Motion. However, the team will always be keen enablers of your fitness goals! Talk to us today.


 

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