The Hard Truth About Food

The Truth About Food, And Why You Might Binge

 

-Why you can’t stop eating

 

Scenario 1:

-You are sitting at a table for dinner, in front of you there are four boiled potatoes, peel on. Your job, eat all the four potatoes. Odds are, you will not be able to eat the four potatoes, and what you can eat will fill you up for hours.

 

Scenario 2:

-You sit down at the same table, except this time, instead of four potatoes boiled, you have a bag of Lay chips (about 5-7 large potatoes). Your job; eat the bag of chips. Odds are not only you finish the bag, but you probably won’t be full, and might even be able to go for bag number two.

 

-The same could be said for 5 apples, you probably couldn’t do that. But could easily put a large dent in an apple pie… So, why do people do this?

 

Sugar?

 

NOPE. It’s not JUST sugar. Sugar has pseudo-addictive properties according to recent research (Avena. ET AL 007). But, if it were just sugar, you would be snorting sugar packets up like they were cocaine.

The term “sugar addiction” is MASSIVELY misleading. Instead it’s likely that YOUR brain, and yeah MINE too, is easily tricked by the engineered combinations of fats, sugars, salts and other additives that make foods on shelves today so enticing.

 

This engineering is what earns a food the term processed. These foods are often called HYPERPALATABLE, a term for foods that set off the pleasure centers of the brain. These combinations ARE NOT found in nature. We have 200,000 years of human evolution without ever being able to find fats, sugars, and salts together in one place. Now we have teams of food scientists that are literally creating equations and regression analysis to ensure that their food is addictive. Food like Cheetos that literally “melt in your mouth” because of their chemical components, bypass the SSS (Sensory Specific Satiety) centers of the brain and create what we call “vanishing caloric density”. This means, no matter how much we eat – You won’t be full. In truth, this isn’t a post to scare anyone, but instead to educate. The more you know, the better decisions you can make.

  • Find Balance with your Diet

    Head over to www.kaylimontoyafitness.weebly.com for macro friendly recipes made from whole foods. While you’re there you can apply for a free coaching call. If you are interested in my custom programs, keep an eye out in the next few weeks. I’m going to drop a sample of a custom program.

Where do those calories go?

What Makes Up Our Energy (Calorie) Expenditure?

Basal Metabolic Rate (BMB)

-This is the minimum amount of energy we need to maintain vital functions such as: breathing, heart beating, etc. This accounts for around 75% of your total energy expended.

Exercise Activity

-Exercise activity is any purposeful exercise. Weight lifting & cardio are examples of this. This element of daily energy expenditure has the most fluctuation. It can make up to 10-15% for sedentary individuals & up to 30% for highly active individuals.

Thermic Effect of Feeding (TEF)

-This is the energy that is required for digestion & absorption for food. Yes, we use energy eating food. Protein has the highest thermic response. This accounts for about 10% of your daily energy expended.

Non-Activity Thermogenesis (NEAT)

-NEAT makes up the least of our energy expenditure, usually around 5%, but this can vary greatly person to person. NEAT is all the activity that is not deliberate exercise, such as housework, walking, moving around the house, fidgeting, etc.

= Total Daily Energy Expenditure

Total daily energy expenditure (TDEE) is the energy we use on a daily basis. Simply put, if you intake more energy (calories) than you expend you will gain weight. If you expend more energy than you intake you will lose weight.

The unfortunate part is that these numbers can vary greatly from person to person (as many frustrated people trying to diet or put on weight know) some things that can effect this number: Individual environments, genetics, age, physical activity, hormones, what we can absorb & digest & things such as stress or lack of sleep.

The fortunate part is the even though some things may be out of our control (genetics, age) there are ways to ensure that you are expending more energy than taking in & keeping your metabolism roaring. Some of these things include: 2-3 hours per week of resistance training, minimum of 30 minutes of physical activity per day, sleep 6-8 hours per night, consume nutrient dense whole foods over processed foods.

Essentially, Stay Moving!

Need help determining your TDEE and figuring out how it helps determine your suggested daily calorie intake? Apply for a free coaching call at www.kaylimontoyafitness.weebly.com and I will take your numbers and break it down in detail for you. Remember there is always free content available on my Facebook and IG.

 

 

My Challenge To You!

I have a challenge for you…

But first, some context for the challenge.

I may not know a ton about you personally, but I feel confident assuming that you got into fitness to REDUCE your stress and IMPROVE your happiness in life.

I’d also venture to say the opposite’s been true…

For you, fitness has only ADDED stress and made you less happy about how you look & feel.

And that’s because, up to this point, you’ve been approaching this whole fitness-weight loss thingy the wrong way…

Your motivation to lose weight has come from hating who you are, how you look, and how you think others perceive you.

When you made mistakes, you’d beat yourself up. You’d treat yourself like garbage because, time after time, you overate, skipped a workout, etc.

Idk… Maybe that hasn’t been the case for you…But it was for me for the longest time.

Because of fitness I’d regularly decline invites from friends and family. When I did accept those invitations (very rare), I’d just stress about how my food choices in the moment were impacting my body goals.

If you can relate to that, know you’re not alone.

Also, realize it doesn’t have to be that way.

MY CHALLENGE TO YOU:

Moving forward, you’re going to STOP losing weight to fix what’s “broken.” Instead, you’re going to START this journey to improve what’s already awesome, and make it more awesome-er!

Moving forward, you’re going to STOP treating yourself like shit every time you make a little mistake. Instead, you’re going to START embracing those mistakes and use them as learning experiences to do better in the future.

In both scenarios, you’re still losing weight and making mistakes…

But I don’t think I need to tell you which mental approach will lead to a healthier, happier life.

If you’re struggling to find balance or don’t know where to start. Head over to www.kaylimonotyafitness.weebly.com and apply for a free coaching call. I’ll help you make attainable adjustments to your current lifestyle to get you on track to hitting your goals.

Meal Prep is a Tradeoff!

It’s A Trade Off

Just had a conversation with a client yesterday about prepping healthy food and how annoying it can be…

 

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I’ll be the first one to admit: cooking gets annoying. I’m on the go. I have clients I’m responsible for. I have to bring you guys content here, I work another full time job, etc. This isn’t me complaining about those things because I truly love all those things and I’m thankful for them. But I get annoyed with prepping food. But here’s what I notice: if I take the time out to prepare food, I feel better than it I’m eating something from a restaurant. EVEN if it is a relatively healthy meal, I can tell a difference in my energy, clarity, gut health, sleep, mood, libido, and list goes on.

 

_____________

 

Here’s what I’m getting at: living healthier is a tradeoff. You take the time to train/exercise and cook REAL FOOD, you get better health. Better body composition, better hormonal profile, better emotional health, better relationships, better productivity & MORE! Realize that little bit extra time turns into a better quality of life at the end of the day.

 

Want help with meal prep ideas. I have an entire page dedicated to meal prep recipes and macro friendly meals on my website, www.kaylimontoyafitness.weebly.com.

Low Calorie Diets KILL Weight Loss

How Low Calorie Diets KILL WEIGHT LOSS

Dropping calories lower isn’t always the answer.

Yeah, you need to eat less calories than you burn in a day to lose weight. Calorie deficit. I talk about this all the time to my clients. It’s the most important piece to weight loss.

It’s easy to take the “more is better” mindset, dropping calories as low as possible. The thought process makes sense, but like most fitness things, finding balance is the key to sustainable results.

Sure it sucks not liking how you look in a bathing suit. Makes you want results absolutely as fast as possible. Makes you want to do something drastic, because you hate how you feel right now.

Feeling like this is usually what leads to super low calorie crash diets.

For immediate results, crash dieting is great. Buuuutttttt in the big picture (6 months + from now), it’s the worst thing you could do to your health, and for maintaining a leaner body.

Your metabolism adapts to your calorie intake. Eat more? It gradually speeds up. Eat less? It gradually slows.

Eat a lot less for too long? Your metabolism slows dramatically. This is why people lose and gain back the same 15lbs constantly. Dieting too hard reduces the amount of calories you can eat without gaining weight.

You might want to be able to eat normally again when you hit your goal weight….but if you’ve done enough damage (say you can’t eat over 1000 calories without gaining) you’re gonna have a hard time keeping the weight off. That’s less than you ate at brunch today. (If it was due to bottomless mimosas you did the right thing!) haha

What to do instead when dieting:

  1. Very generalized, but for most: bodyweight x 10 is the lowest you wanna go for healthy weight loss.
  2. Eat all the macronutrients. Get enough carbs, fats, and protein. Don’t try to cut out anything.
  3. Take diet breaks. Key to preventing metabolic slow down. Short periods of returning calories to maintenance levels. Every 10-12 weeks of dieting. Diet slower. In the long haul, it means you’ll be able to enjoy more brunches!

    As always, helping is what I do, so if you’re struggling head over to www.kaylimontoyafitness.weebly.com and apply for a free coaching call. There is no obligation. We simply talk about what you’ve been doing and where you want to go and I’ll give you some ideas of how to get there. If you just want to sit back and read some free content on your own time, follow me on Facebook or IG.

Want to lose weight starting today? Are you up for the challenge?

LOSE WEIGHT STARTING TODAY!

  1. Include low calorie veggies with most of your meals.
  2. Include leaner proteins with most of your meals.
  3. Limit snacking (1/day) and eat fruit or protein.
  4. Stick to low or zero calorie drinks and condiments.
  5. Start walking more (aim for 8-12k steps per day).
  6. Start lifting weights a few times per week.

    Are you struggling to figure out how to get started? No matter what plan you follow, you can’t seem to get the scale moving?

    If so, I’ve got a challenge for you…

    For the next TWO weeks, I want you to implement as many as these strategies as you can.

    No cutting carbs, forgoing fat, of slashing sugar…

    Yes, it’s true you need to eat fewer calories to lose weight.

    But if you go in with a long list of things you can’t or shouldn’t have anymore, it’ll only worsen your relationship with food. You’ll end up resenting fitness and quit altogether.

    SO I encourage you to give this a go! Instead, work on ADDING these healthy habits into your day-to-day life.

    Best case scenario? It kick starts your weight lose journey in a healthy, sustainable way. Worst case scenario? It doesn’t work, and you’ve only wasted two weeks (which is nothing compared to how much time most people have lost on FAD diets).

    Give it a shot! Shoot me an email or DM on Facebook or IG with your results! If you have questions, head over to www.kaylimontoyafitness.weebly.com and apply for a free coaching call and we will discuss your goals, questions and strategies to tackle both together!

Wanna lose body fat????

Wanna lose body fat??

How much are you eating currently?

Many people are under eating, while still maintaining or even gaining weight. Rough spot to be in. And if your goal is dropping body fat, one of the hardest things to hear is: “You shouldn’t diet right now.”

If you’re eating your bodyweight x 10-12 in calories per day and maintaining/gaining, don’t drop calories lower. It’ll be harder to keep weight off in the long-term.

Shift your focus to building healthier nutrition and lifestyle habits, and your body will change without the negatives of an extremely low calorie diet.

If the above is you, here’s what to do:

  • Get strong at compound movements. Deadlifts, lunges, squats, pull-ups, overhead presses, etc.
  • Preform these 3-4x/week in a good workout program. Focus on adding either weight or reps every time you repeat a movement. This will increase your metabolism
  • Eat more protein. If you weren’t getting enough protein, this will help you build more metabolism boosting strength and muscle. Protein also takes more calories/energy for your body to digest than the other macronutrients.
  • Averaging .8-1 g/lb bodyweight per day is recommended
  • Move. Many people with “slow metabolisms” actually just move less. Less fidgeting type movements. Settings a step goal helps counteract this. It you’re doing lots of moderate intensity cardio, slowly scale back in favor of more walking.
  • 8k-10k steps per day
  • Track your food. Again, don’t try to decrease calories. Focus on eating more nutrient dense foods and tracking consistently. As you make these changes, you notice you can gradually eat more and more while still seeing progress.One of my favorite things to do is helping people change their bodies without cutting calories.

    If the above is you, shoot me a message, I’d love to help! You can also follow me on Facebook and IG for tons of free advice. You can also apply for a free coaching call at www.kaylimontoyafitness.weebly.com. Information is at your fingertips. Are you ready to make the change?