"Simplifying Your Path to Better Health: Two Key Principles"

As the rhythm of school routines resumes and the post-holiday hustle settles in, many of us feel the urge to regain control over our health and habits. Amidst the distractions and stresses of modern life, achieving better fitness often seems daunting, especially with the avalanche of conflicting advice out there.

At SCC Tullamore, we believe in simplifying Nutrition & Lifestyle Coaching for optimal results. Complexity can be the enemy of progress. That's why today, I'm sharing two straightforward principles to focus on:

1. Manage Your Calories and Prioritise Protein

   • Forget about macros and calorie counting for now. Instead, focus on avoiding overeating and emphasising protein intake. Lean protein not only supports muscle maintenance but also helps you feel fuller on fewer calories than fatty alternatives.

2. Stay Active and Lift Weights

   • Movement and resistance training (lifting heavy weights) are essential. They boost metabolism, preserve muscle mass, and improve overall strength and fitness.

     
     

Hunger doesn’t feel good

When it comes to managing hunger, remember that our bodies are wired to signal hunger for survival. Rather than fighting these signals, choose foods that promote a feeling of fullness. Proteins and fiber-rich foods, such as vegetables and fruits, play a crucial role here. They slow digestion, release satiety hormones, and help manage calorie intake effectively.

Protein & Fibre: Low Calorie Sources

This chart shows a few more examples of how the source of your protein can help you keep calories overall in check.

The same idea goes for your fiber-rich foods and carbohydrate sources. Foods that are bulky and take up more space in the stomach, like vegetables and fruits, can enhance feelings of fullness, especially if they are low in calories.

And foods that have a lower energy density (i.e., fewer calories for a given volume) tend to be more satiating. This is why you can eat a large salad with lots of veggies and feel full, even though the calorie content might be relatively low.

Energy-dense foods, on the other hand, are packed full of calories and deficient in nutrients, promoting more fat storage and less muscle building.

Have a look at the table below to see what I mean.

Don’t fear the carb.

Another thing. Don’t fear carbohydrates either. Many highly satisfying foods are carbohydrate-based, like boiled potatoes and oatmeal. 

Eating simple carbohydrates like the ones listed below, alongside your protein and fiber, will make you feel full. A full belly means less cravings for foods later and overall fewer calories on the day. Add that up over months and years and you are looking at a very effective strategy for weight management and fat loss. A plate of boiled potatoes, lean steak, and a fibrous vegetable like asparagus is the food equivalent of Ozempic! Eat your carbs and lose weight while you’re at it.

Top 9 - Satiety Index Foods (Higher score means more filling)

• Boiled potatoes: 323

• Fish: 225

• Oatmeal/porridge: 209

• Oranges: 202

• Apples: 197

• Brown rice pasta: 188

• Beef steak: 176

• Baked beans: 168

• Eggs: 150

In your next grocery run, opt for nutrient-dense, low-calorie foods that are filling and satisfying. This approach not only supports muscle maintenance but also helps prevent excess fat storage over time.

Remember, simplicity is key. By focusing on wholesome, filling foods and staying mindful of calorie intake, you can build and maintain muscle while managing body fat effectively for years to come.