Nutrition is an important key to any weight control program.

It doesn't matter how much exercising you are doing, if your diet isn't right you wont be performing at your best.

New Nutrition Coaching ProgramThis 4 week program gives you everything you need to understand the correct nutrition for you including done for you meal plans and a grocery list.

The first thing you need to understand how many calories your body requires each day based on your sex, age, weight and activity level. The following tables are from Fitness Australia.

Recommended daily food-energy intake in calories.

Women

W kg H cm 18-30 yrs 30-60 yrs 0ver 60yrs

51 150 (1715-1980) (1715-1980) (1547-1785)

58 160 (1880-2145) (1833-2095) (1643-1880)

65 170 (2024-2310) (1904-2190) (1738-2000)

73 180 (2190-2500) (2000-2286) (1833-2095)

81 190 (2357-2690) (2095-2405) (1952-2214)

Men

W kg H cm 18-30 yrs 30-60 yrs over 60

58 160 (2167-2476) (2145-2452) (1761-2024)

65 170 (2333-2666) (2262-2571) (1881-2145)

73 180 (2500-2857) (2380-2714) (2000-2286)

81 190 (2666-3148) (2524-2881) (2145-2452)

90 200 (2857-3262) (2666-3148) (2286-2619)

Once you know how many calories you need everyday then you need to work out what percentage of these calories should be carbohydrates, protein and fat.

Breakdown

One gram of carbohydrate = 4.05 calories

One gram of protein = 4.05 calories

One gram of fat = 8.81 calories

One gram of alcohol = 6.9 calories

Now that you know the amount of calories you need in your daily nutrition, and how many calories are in carbs, protein, fat and alcohol, you can work out the breakdown of each for your individual situation based on your activity levels.

Carbohydrate needs daily

Minimum activity = 2-3 grams per kilo of body weight.

Light activity = (3-5 hrs a week) 4-5 grams per kilo of body weight.

Medium activity = (10 hrs per week) 6-7 grams per kilo of body weight.

Professional athlete = (20 hrs per week) 8+ grams per kilo of body weight.

Protein needs daily

Adults = .8 grams per kilo of body weight.

Adolescents = 1 gram per kilo of body weight.

Strength/resistance training = 1.4-1.7 grams per kilo of body weight.

Endurance training = 1.2-1.4 grams per kilo of body weight.

Fat needs

To lose weight = 30-40 grams daily.

To maintain weight = 40-50 grams daily.

At Fit n' Fabulous Personal Training we aren't Dieticians or Nutritionalist's so these are just general figures to go by. If your situation is unique, seek further advice.

One thing we generally find most people have in common is they don't eat enough protein. Protein is needed to help build muscle amongst other things and is very important in any weight management program. If you don't get enough protein from the food you eat, then supplementing with a protein powder or bars ia a good idea.

Carbohydrates are needed for energy. If you find you feel fatigued chances are you are not having enough carbohydrates. 2-3 pieces of fruit a day and wholegrain unprocessed breads and grains is what you should be aiming for.

Fat is an important part of our nutrition as well. We use it for energy and warmth and this is why our bodies store it easily. To lose weight try to limit your daily fat intake to 30-40 grams for females and 40-60 grams for males.

Vegetables are an important part of your daily diet as well. At least 5 different types a day are needed. Unfortunately today the vegetables don't seem to have all the vitamins and minerals they should so we recommend everyone should have a multivitamin everyday to make sure you are not missing out.

Water is another important ingredient lacking in most peoples daily nutrition. Aim for a litre of water for every 25 kilo's of body weight plus a litre for every hour of exercise. Even if you can't drink this much, aim for more than you are drinking now. You must stay hydrated.

If you would like more help with your nutrition contact us with your question and we will reply as soon as possible.

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