avoid overeating · scientific proven strategies for fat loss. as a consultant in applied nutrition...

7 STRATEGIES TO AVOID OVEREATING

www.stabilisfitness.co.uk

Medical DisclaimerThe material provided within this book is for information purposes only and in no way supersedes any prior advice given by a medical practitioner or therapist.

Should you follow any of the information provided, you are choosing to do so of your own free will, without coercion and in the full knowledge that the material has not been personally designed for you. Should you suffer from a medical condition of any kind or suspect that following any of the suggestions in this book may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Image credits:Front Cover and Protein intake page: Jacek [email protected] foods with a higher volume page: Yulia [email protected] mindfully page: [email protected]

© Copyright 2018 Stabilis Fitness and it’s licensors

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

Welcome

Andy Ciaravella – Director/ Health & Fitness Coach Stabilis Fitness

As the director and founder of Stabilis Fitness I work hard to give you the

client the best results.

I am a specialist health and fitness coach

training people face to face and online offering

a health & fitness solution to real people,

wanting achievable results.

Stabilis Fitness isn’t about gym perfect bodies

and unrealistic images – It’s about improving

and enhancing the lifestyle and wellbeing of

each and every one of its clients and this is

through my own personal experiences not just

qualifications.

My expertise goes beyond and above with a

unique personal service understanding your

every need both mentally and physically

and the results from my clients speak for

themselves.

Getting it right in the kitchen is just the beginning.

Diet and nutrition directly impact your lifestyle and performance - so let’s get it right…

Here at Stabilis Fitness, I place as much emphasis on nutrition as I do on coaching. It’s

important to understand the impact that your nutritional habits has on your performance

and how to maintain a healthy diet.

I believe that diet and nutrition are vital to our wellbeing and play a huge part in the success

of a health and fitness programme. You can get fit in the gym – but your shape and weight

starts in the kitchen.

>>>

www.lucylocketloves.com | 07714749777www.stabilisfitness.co.uk email [email protected]

http://www.stabilisfitness.co.uk

I hold qualifications in Prescription and Nutritional Advice for Obesity and Diabetes (Level 4)

and Nutrition and Weight Management. I am also a qualified Consultant in Applied Nutrition

and Supplementation.

I am passionate about educating my clients to fuel their bodies correctly and to understand

the consequences.

Diet isn’t just about losing weight – it impacts your energy levels, sleep, stress levels, skin

and much more.

Andy

www.stabilisfitness.co.uk email [email protected]


Nutrition

Welcome to the Stabilis Fitness Academy nutritional intervention program.

This book will be your bible over the coming weeks! In case you didn’t know,

nutrition will count for about 80% of your results. That’s right 80%!

There is an important lesson to be learned from all of my clients as many of them were

doing constant cardiovascular training such as running and cutting their calories down but

still struggled to lose the excess fat and this is because they didn’t understand the basic

scientific proven strategies for fat loss.

As a consultant in applied nutrition and supplementation I am able to help you achieve your

goals with not only fitness and strength training but nutritional intervention to supplement

your training programme.

I have coached over 15000 hours 1-1 and online coaching with clients who want to lose

body fat and to look and feel great however, they got it wrong when it came to fuelling their

bodies correctly.

Many of them have been on diets for years and seem to struggle when it comes to their long

term goals. This is because they are NOT fuelling correctly.

When they come to me for help I establish their caloric intake based on their goals, activity

levels and lifestyle.

If you reduce the calories to low, you will lose muscle mass which is sabotaging your long

term goals. If you increase and go to high in calories you will increase your weight but again

this could be fat or muscle but this all depends on your training regime and how smart you

are when it comes to strength training.

Sounds confusing but trust me once you understand the basics you will truly see how simple

it is.

The majority of my clients when they finally get their mindset in place start to lose around

1-2 pounds a week and some even stay the same but what we do see is an increase in

muscle mass through strength training and reduction of body fat.



The best way for my clients to see progress is the circumference. Their clothes feel different,

they feel different and they look amazing.

Therefore let’s get started as you are ready!

That’s why you are reading this!

Get in touch...

www.stabilisfitness.co.uk

tel 07581212996

email [email protected]

www.facebook.com/StabilisFitness

www.instagram.com/stabilis_fitness



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https://www.instagram.com/stabilis_fitness/?hl=en


Below I have included the key principles that work for nutrition for health and fat loss. If

anything you read, see or hear deviates from any of the six principles below, chances are you

can dismiss it immediately as a short term fad diet.

Follow these principles

and you will get results...

1. Eating fewer calories than you burn (calorie deficit)

2. Eat more vegetables and fruits because they are rich in

antioxidants and micro-nutrients (vitamins and minerals)

3. Eat plenty of protein for repair and maintenance

of lean tissue, and to keep you feeling full (protein satisfies

the appetite more than any other macronutrient)

4. Eat enough healthy fats from oily fish, nuts, avocados,

coconut and olive oils (healthy fats are an essential part

of a balanced diet)

5. Drink plenty of water to naturally detoxify the body,

keeping the brain and body hydrated so it can function

properly (green and herbal teas count towards this

water intake)

6. Limit processed foods and artificial sweeteners

and preservatives

Now go and learn, cook, and experience the benefits of

good nutrition – enjoy!


Principles ofNutrition



7 Strategies to Avoid Overeating INTRODUCTION

Overeating is clearly a big problem in developed countries. The statistics are quite shocking... In the UK, 58% of women and 68% of men are overweight or obese. In the US, if current trends continue, 86% of adults will be overweight or obese by 2030.

There are many factors causing this crisis, including a lack of education, lack of exercise

and less physically demanding jobs, but the overriding cause of the obesity epidemic is

overeating. Overeating is big business. Processed food companies want us to eat more of

their products and to eat them more often. Why wouldn’t they? These businesses are out to

maximise profits.

Think about the slogan, “once you pop, you just can’t stop”. That’s exactly what they want –

for their customers to not be able to stop eating their products. And clearly it’s working.

A lot of science goes into designing processed food products, the optimal amounts of sugar,

fat and salt are included to make these foods almost irresistible. Terms such as ‘mouth feel’,

‘maximum bite force’ and ‘sensory specific satiety’ are used to determine how ‘more-ish’ a

food is and what can be done to make it even more ‘more-ish’.

With that said, it would be unrealistic, unnecessary and not much fun if we were never able

to eat something a bit naughty from time to time. After all, eating is a highly pleasurable

experience. But if we are aware of the tactics used by the food industry giants, we can make

better, more conscious decisions about any consumption of their foods. We must make it on

our terms and take back control of our satiety mechanisms!

One of the best ways to avoid feeling deprived is to learn how to enjoy a predominantly

wholefoods based diet.

In this guide, we will look at how we can avoid overeating. It’s more than just avoiding

hyper-palatable processed foods. There are a whole bunch of strategies that we can use to

ensure we eat the right amount and feel satisfied. When we get these strategies in place, it

will make attaining your ideal physique a lot more manageable.


1. Track what you eat or at least be able to accurately recall what you’ve eaten

A recent study concluded that we might be underestimating our daily caloric intake by as

much as 50%. That’s like somebody believing they are consuming 2000 Kcal per day but

is actually consuming 3000 Kcal per day. If you’ve never tracked food before and haven’t

yet had success in reaching your goals then why not give it a go, even if it’s just for a short

while? With apps like My Fitness Pal available, it has never been so easy to track your intake.


2. Portion control

Portion sizes can also be managed with other methods than using a food scale. Plate size

has been shown in studies to influence portion size. It makes logical sense – use a smaller

plate and you’ll be able to fit less food on it. Another study demonstrated how plate colour

influenced portion size. Greater contrast between the colour of the food and the colour of

the plate led to an increase in serving size of 22%. Another study demonstrated that people

ate less food from red plates than they did from white and blue plates. Smaller red plates

anyone? Worth considering.

Average size of American manufactured dinner plate

3. Water/fluid intake

A really simple and effective strategy is to make sure you stay well hydrated. Sometimes

when we think we are hungry, we are really just thirsty. So next time you think you are

hungry, have a glass of water and wait a few minutes. If you still feel genuinely hungry then

try having a meal or snack using some of

the other strategies included in this guide.

As well as water, tea, coffee, and herbal

infusions are great options. But watch your

caffeine intake doesn’t become too high, as

this can negatively impact your sleep. Lack

of sleep can wreak havoc with your satiety

hormones and make you more likely to

overeat.

Flavour your water by adding chopped fruit


4. Choose foods with a higher volume (more filling)

Let’s give an extreme example to illustrate this point...

Which will make you feel fuller? A regular sized chocolate bar or a bowl of oats with fresh

blueberries and chia seeds?

45g Dairy Milk bar - P3 C26 F14 (242 Kcal)

Oats, berries, chia - P8 C41 F5 (241 Kcal)

Another example...

Double cheeseburger (440 Kcal)

100g popcorn (335 Kcal)

The main take home point is that some foods will fill you up more than others.

By choosing foods that are higher in fibre (vegetables, fruits and wholegrains) over energy

dense foods that contain higher amounts of fat and sugar, you will feel fuller for longer and

will be supplying your body with essential vitamins and minerals.


5. Eat mindfully

There’s no doubt about it, modern life has changed the way we eat. TV dinners, grabbing a

quick bite as we work at our desks and scoffing our food down so we can keep on top of our

busy schedule has several negative effects.

Mainly, digestion.

When we are stressed our bodies are not in a good state to digest food. Adrenaline and

cortisol are released when we are stressed, and this is sometimes referred to as the “fight or

flight” response. Unfortunately we are not living in a utopian society where we can eliminate

stress but one strategy we can use before we eat is to purposefully relax and take some deep

breaths. This will help us to activate the parasympathetic nervous system or the “rest and

digest” response.

Other ways to eat mindfully include eating more slowly, paying attention to the flavours and

textures of the food, thinking about the nutritional benefits of the food and chewing food

more. It takes 15-20 minutes for our brain to recognise that we’ve eaten and that we’re full.

Eat slowly, chew food well, pay attention to the colours, flavours and textures of the food,

and think about how the food is benefiting you nutritionally.

Get out of the office for lunch!


6. Protein intake

Protein is one of the three macronutrients (the other two being carbohydrate and fat).

Protein is required for the growth and repair of our bodies. It also promotes satiety,

therefore it is important to consume at least 3 meals each day containing protein. Some

eggs at breakfast, chicken or fish at lunch and another serving of meat with dinner is ideal.

Protein is also the least likely macronutrient to be converted to fat and stored in the body,

and studies have shown that consuming extra protein does not result in gaining more body

fat. High protein intakes are not recommended for people with pre-existing kidney problems

but are otherwise fine for healthy individuals.

7. Alcohol intake

Alcohol is not considered a macronutrient but it does contain 7 Kcal per gram. Most

alcoholic drinks also contain sugar. If you are planning on having a drink, spirits with low Kcal

mixers are the way to go. But be aware that alcohol intake reduces our self discipline. Studies

show that people consume significantly more Kcals when under the influence of alcohol.

Kebab anyone?

A great tip for limiting the potential damage of alcohol on your goals is to eat before you

drink. This will slow the release of alcohol into the bloodstream, meaning less intoxication

and less disruption to your willpower.


Take-away points:1. Track your food intake with an app like My Fitness Pal.

2. Consider using smaller plates.

3. Stay hydrated.

4. Include more filling, less calorie dense foods.

5. Relax before you eat and eat mindfully.

6. Include high-quality protein with each meal.

7. Go easy on the booze.

avoid overeating · scientific proven strategies for fat loss. as a consultant in applied nutrition...

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