Live Well
Start Your healthy Meal Plan
By Nick Robert
It ’ s a new year and many people will have made getting in shape one of their New Year ’ s resolutions . However , one thing I have learnt over the years is that fitness is a lifestyle , and can never be approached as a quick-fix , and if you ’ re starting your fitness journey now in January , welcome to a world of commitment , dedication , and an overall life-change .
The first thing you need to establish is structure ,
in both eating and training , and thus you need to understand the simple steps to eating the correct foods , as well as find a beginner training plan to give you a starting point and get you moving in the right direction . Without a starting point , we often lose confidence and motivation , become despondent , and go back to bad habits .
First you need to be aware of your BMR , which is your base metabolic rate . I could go on about all the many methods to calculate BMR , but let me not confuse or bore you , simply google BMR , find one of the online calculators , and input your stats , such as weight , height and age . Your BMR calculates how much food , i . e . calories , your body requires to keep your body functioning at rest . When you start training , your body will be burning calories not only through your normal daily activities , but also when training , so daily calorie-intake needs to be counteracted so that you have recovery , energy and performance to drive through each workout efficiently and correctly . daily , dependant on your energy expenditure . Cut out all your high-carb foods such as pasta , bread , fast food and high-sodium meals , and start choosing alternatives such as rye over white bread , or basmati over pasta . Also get into a routine of drinking more water every day .
You may be at the point where your metabolic capacity has weakened and become extremely sensitive , due to erratic eating , poor eating habits and minimal training . Adapt to smaller more regular meals so you can ignite your metabolism , which in turn will not only allow you to eat more food , but also play a vital role in fat-loss and a decrease in body fat tissue . Most importantly , start slow and build into a programme – do not place pressure on yourself , and focus on enjoyment first , then results .
Below is a suggested generic meal plan to set you on your pathway to health . It can be used by both men and women , and you are welcome to play around with food types . Every meal will vary in portion sizes , dependant on individual weight and goals .
Start by downloading Myfitness Pal and monitor your daily meals . This can be time consuming and frustrating at first , but it is a great start in adapting to a new structure and understanding how many calories you need to consume
Nick Robert is a Durban-based fitness coach , nutritionist , life coach and wellness writer . He studied sports medicine and dietetics , and is owner and founder of both Rush Nutrition and East Coast Transformations . He believes in building clients both mentally and physically on their journey to self-improvement , and says that fitness is more than just training and nutrition , it evolves a person ’ s emotion and confidence , creating positive growth . You can find out more at https :// ectfit . co . za .
Meal plan : Beginner
Meal 1 : Eggs or whey protein , oats / cream of rice , and seasonal fruit Meal 2 : Leaner protein such as chicken , kale and sweet potato Meal 3 : Lean mince , fats such as avo or extra virgin oil / almond oil , and green salad Meal 4 : Protein shake , sugar-free & salt-free peanut butter , as well as a carb-based fruit such as banana Meal 5 : White fish , avo and any steamed green veg
Water intake :
As a rule , you can use this simple calculation : Water ( in litres ) to drink a day = your weight ( in kg ) multiplied by 0.033 . For example , if you are 60kg , you should drink about 2 litres of water every day . At 90kg , you ’ ll need around three litres of water .
Vitamins :
Purchase any multivitamin of your choice , but specifically look for these ingredients :
• Vitamin D and Omegas 3 – play a vital role in offering powerful benefits within the bones , heart and kidneys .
• Vitamin C – 1000mg as an active immune booster .
Manage Stress
Sometimes sleep , exercise and ‘ you ’ time take a backseat , and then your stress levels skyrocket . Stress increases your cortisol levels , a hormone linked to increased appetite , cravings for sugar and weight-gain . Get up an hour earlier to exercise in the morning if you ’ re running out of time during the day . Exercise has been proven to alleviate stress levels and release endorphins and serotonin , which is the hormone that helps you sleep . A balanced , nutritious diet helps your body cope with stress , so it ’ s important to eat well , no matter how busy you are .
38 ISSUE 137 JANUARY 2021 / www . modernathlete . co . za