This week’s blog is all around body composition. I’ve got a real tip for you, for how you can maintain a healthy weight, or even lose a bit of fat, without actually changing anything at all that you eat. Here’s the trick. What most people under-appreciate is the amount of calories that they’re consuming in drinks, people worry a lot about food and exercise, and how many calories that burns, but they don’t think about the calories in drinks; alcohol, coffee, soft drinks. We tend to know that soft drinks aren’t great for us, but even coffees can have anywhere between 100 to 1,000 calories in just one single cup.
The upper end of that is quite extreme, but if you start paying attention to the calories that you’re consuming in your drinks, you’ll find that you can make some fairly quick wins; I actually cut back from having lattes, for two reasons. One, I wanted to trim up on calories, and the other was that I was actually lactose intolerant, and I wanted to avoid having milk-based products. I moved away from lattes, which were about 200 calories per serving, depending on the amount of drink you’re buying, to a black Americano, and then eventually to decaf as well, for some genetic reasons. I’ve been able to cut out a lot of calories in the coffees I was having, and I was having two or three of those a day.
When you add that up, and you add up alcohol, if you consume alcohol, you can actually be drinking a huge amount of calories in a week. We know that you need a roughly 3,500 calorie deficit to equate to a pound of fat loss a week (around 500 calories a day). You could probably get to half that, so just lose half a pound of fat a week, simply by cutting down the amount of calories that you drink.
Calorie counting isn’t the most effective way to lose weight, by the way, but it is a particular idea. It is effective. I don’t encourage calorie counting per se. I’d much rather you focused on the right volume of food and the nutrients that are in that food, but if you do want to make some quick wins, watch out for what you’re drinking.
We have brought together everything you need to optimise your body composition, in one package. The Body Composition Package includes the DNA test for diet and fitness combined with a non-invasive blood test panel for 7 key markers including thyroid, lipids (fats), vitamin B12 and HbA1c (diabetes).
Once we’ve received the results of your DNA and blood test, we arrange a suitable time for the consultation which takes place online and lasts approximately 60 minutes. In the consultation, we analyse your results, explain what everything means and draw up a personalised action plan.
Our Body Composition Package includes an eBook that talks you through the Body Composition Signal and gives you loads of tips, information and a resource you can keep coming back to. The eBook is a concise summary of everything we’ve learned from the hundreds of clients we’ve helped to optimise their body composition.
If you’d like to find out more about this package, please click here.
If you’re reading this, you’re are probably in a reasonably senior position, running your own business or have a busy life running the home and juggling other responsibilities. Either way, you’re busy. The convergent pressures of work and family life have probably meant that the time you did have to spend on health and fitness has disappeared. Why not talk to us and see how we can help.
Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit www.bodyshotperformance.com or email email@example.com to register your interest in our services and connect with us on Facebook, Instagram and Twitter.