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Changing your body composition.

April 20, 2022

How to stop blaming our genetics and start seeing changes!




There are 5 different variables we can change to start seeing some changes.


1.     Quit the processed foods

What we put into our body is the most critical variable we can change that will guarantee changes, and it’s not about eating less. What you eat each day makes up portions of your cells, hair, skin, nails, muscle, fat and so much more. The nutrients you consume aren’t just getting transported through your digestive system and bloodstream; they are also a vital part of everyday tissue generation that makes us who we are. When we look at a food it represents so much more than calories it is nutrients that makes up your cells, so chose wisely.

 

Studies have shown that those who eat processed foods eat an average of 500 calories more per day than those who eat unprocessed food. In one study this excess calorie consumption eventuated in a kilo weight gain over a 2-week period. Not only do processed foods contain high amounts of added sugars, fats and sodium (salt), they also often contain artificial ingredients, and they don’t always list everything they add. For example, companies don’t have to list what combination of chemicals they include when they mention the food has “artificial flavour”.

 

With excess calories and unknown chemicals, we can ask ourselves the question; do we really want unknown chemicals making up the cells of our body?

 

 

2.     Food sensitivity

Ever felt bloated or fatigued after a meal? This could be due to food sensitivity.  Being intolerant to a specific food may mean that your body is identifying it as a foreign body that needs to be eliminated. The body then attacks it and spends its energy doing that rather than spending energy on protein synthesis. This may cause some inflammation, swelling and headaches.


Over 20% of the population have a food intolerance and many don’t even know about it. If you start to notice this feeling it may be beneficial to try an elimination diet. This diet is simple, it involves removing the food you’re suspicions of for 14 days and reintroduce it. If you notice you feel better, then you know to make a change and remove that food from your diet or continue to have it and suffer the consequences. If you feel no difference, then you’re able to cross that food off the list and try another food.

 

 

3.     Sleep

Research has shown that getting inadequate sleep may lead to retention of body fat and increased risk of weight gain. How? Evidence shows that the lack of sleep leads to reduced production of leptin (sanity hormone) and increases levels of ghrelin (appetite hormone). This combination may compromise the effectiveness of a well-balanced nutrition and training program.

 

4.     Fibre for the win

Fibre filled food is a natural probiotic, which provides your gut with good bacteria, which is desirable for fat loss and overall health. The average western diet contains 15g of fibre which is half the minimum recommended. Aim to get at least 30g of fibre per day to maximise your weight control and provide your gut with the bacteria in loves.

 

 

5.     Train what you love

By partaking in an activity that you enjoy, you’re more likely to stay consistent and avoid skipping those days when you really can’t be bothered. Whether it is weights, cardio, group training or a walk along the beach, doing a type of exercise you enjoy is good for the body and the mind.

 

 

References

Cadegiani, F. and Kater, C., 2018. Body composition, metabolism, sleep, psychological and eating patterns of overtraining syndrome: Results of the EROS study (EROS-PROFILE). Journal of Sports Sciences, [online] 36(16), pp.1902-1910. Available at: <https://www.tandfonline.com/doi/full/10.1080/02640414.2018.1424498> [Accessed 2 February 2022].

McRorie, J., 2015. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1. Nutrition Today, [online] 50(2), pp.82-89. Available at: <https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/digestive-physiological-outcomes-related-to-polydextrose-and-soluble-maize-fibre-consumption-by-healthy-adult-men/4F8D79E001C3976AF303724B14648D0F> [Accessed 3 February 2022].

Nardocci, M., Leclerc, B., Louzada, M., Monteiro, C., Batal, M. and Moubarac, J., 2018. Consumption of ultra-processed foods and obesity in Canada. Canadian Journal of Public Health, [online] 110(1), pp.4-14. Available at: <https://link.springer.com/article/10.17269/s41997-018-0130-x#citeas> [Accessed 1 February 2022].

Westerterp-Plantenga, M., 2020. Challenging energy balance - during sensitivity to food reward and modulatory factors implying a risk for overweight - during body weight management including dietary restraint and medium-high protein diets. Physiology & Behavior, [online] 221, p.112879. Available at: <https://www.sciencedirect.com/science/article/pii/S0031938420301967> [Accessed 2 February 2022].

 

 

 

 

How Exercise Can Benefit Your Relationships

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Hi all, Daniel from AB here! Today I want to share with you all how exercise can benefit your relationships. Exercise is often celebrated for its physical and mental health benefits, but its positive impact on relationships is equally significant. Engaging in regular physical activity can enhance your connections with others, fostering stronger, healthier relationships. Here's how: Shared Activities Exercising together, like jogging or hiking, creates shared experiences and strengthens bonds. Improved Mood Exercise reduces stress and boosts mood, leading to more positive interactions with others. Increased Confidence Feeling good about yourself can improve how you relate to others, enhancing social interactions. Social Interaction Joining fitness groups introduces you to new people, expanding your social network. Better Communication Exercise improves cognitive function, helping you communicate more effectively. Quality Time Physical activities provide a chance to spend quality time with loved ones. Encouragement Working out with others offers mutual motivation and support, strengthening relationships. Exercise offers more than just physical and mental health benefits; it can also significantly enhance your relationships. By engaging in physical activities with others, you can build stronger bonds, improve communication, and create lasting memories. So, lace up your sneakers, grab a friend or loved one, and start reaping the relational benefits of exercise today! Daniel Dewberry Workers Compensation Specialist ‑ Team Leader East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

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How to stay active during the Festive Season

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T ime spent in natural outdoor environments has been found to increase cognitive function. Staying active during the holidays can be both fun and beneficial for your health. With all the festive activities, food, and time off, it’s easy to slip into a more sedentary routine, but there are plenty of ways to stay moving while enjoying the season. Here are some ideas to stay active this holiday period. Holiday walks: Take advantage of the holiday lights and decorations around your neighbourhood or a local park. Evening strolls to view holiday displays can be a fun way to stay active. Summer in Australia is a great time to get outdoors as the days are longer. Family sports and games: If you have a backyard or nearby park, gather your friends and family for a game of football, soccer, or basketball. The possibilities are endless. Holiday morning walk or run: Start the day with a refreshing walk or run before the big feast. It’s an excellent way to clear your mind, get some fresh air, and set a positive tone for the day ahead. It can help boost your mood, reduce stress, and improve your metabolism. Holiday advent active calendar: Create your own "active advent calendar" to keep you motivated throughout December. Each day, set a small fitness challenge that fits with your schedule and surroundings. This is a fun way to build consistency while staying active during the festive season. Beach activities: Australia's coastline is perfect for surfing, whether you're a beginner or an expert. December is an ideal time to hit the beach as the weather heats up. Volleyball and cricket are amongst the most popular beach games. References: - Biddle, G.J. et al. (2022) ‘A Christmas themed physical activity intervention to increase participation in physical activity during Advent: Pilot randomised controlled trial’, BMJ [Preprint]. doi:10.1136/bmj-2022-072807. - Boere, K. et al. (2023) ‘Exercising is good for the brain but exercising outside is potentially better’, Scientific Reports, 13(1). doi:10.1038/s41598-022-26093-2. Shafiq Adie Exercise Scientist Corporate Health Services
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