Calories are king

snacking

Posted on: 17th January, 2017

Category: Sport & Fitness

Contributor: West Cork People

Ray Minehane of RPM Fitness in Bantry explains how important calorie control is when you’re trying to lose or gain weight.

If you eat an excessive amount of calories then you will gain weight and if you eat less calories than your body uses, you will lose weight. Note the word used is ‘weight’ and not ‘fat’. Even if you eat nothing but ‘healthy’ food, if you eat too many calories, you will gain weight. If you randomly eat food, then you will get random results. Counting calories might sound like a pain at the start but after two weeks you will have a good idea of the calories in the foods you most commonly eat. You can download the free app myfitnesspal and it will show you in black and white if some of the foods you are eating are sinking your New Year’s goals or better still give you a good idea of how much of certain foods you can eat.

Portion Size

This is one of the most overlooked aspects of people’s diet – excessive portion sizes. Sadly it does not matter if you do eat healthily – if you eat too many calories for your goals, you will not be happy with the results. Learn the right amount of food for you. A general guideline to start with is: one or two handfuls of protein per meal, two handfuls of green veg and a thumb sized portion of fat.

Snacking

Snacking is best avoided if at all possible. You may be needlessly eating more calories than you imagine. Once you add butter and some jam to that fruit scone with that frothy coffee you may have taken in 500-600 calories. If you have bad hunger pangs every day at a certain time and don’t have access to decent food, then try and have a bigger meal beforehand.

Move More

If you live a modern life, chances are you are stationary for most of the day. This is not the best for your body, which will get stiffer and dramatically burn less calories. The good news is that just one hour of brisk activity can undo eight hours of sitting. That can be walking the dog, cycling or a gym session. Increased activity will decrease your mortality rate, improve your quality of life and either make room for more food or help your burn off those excess pounds.

Sleep More

If improving your health is your goal, then sleep is key. You need to be getting seven or better still eight hours a night. That may mean turning screens off an hour earlier, but longterm you will feel and think better. When you are sleep deprived, your hunger hormone is higher, which is why you keep eating after a poor night’s sleep.

Hold on to your muscle like a loved one

Your body prefers to be fat over lovely and lean; I know this is awful news but sadly the truth. Muscle is expensive. It requires a lot of calories to keep and uses a lot of calories. Fat on the other hand does not.

Your body sheds muscle quickly; once you have stopped growing, when you hit about 25, unless you are using your muscle, your body will slowly get rid of it. This loss of muscle is what slows your metabolism down, meaning you have to eat less, or if you eat the same you always did, you will gain fat!

Unless you have an active job like farming or blocklaying, you are probably going to lose muscle unless you do something about it. The best way to keep your muscle is to do some resistance training – the most common form is to lift weights, do exercises like squats, deadlifts, kettlebells swings, etc. Although you may think Arnold Schwarzenegger when you think weights, unless you are the genetic elite and train three hours a day every day, it is near impossible to look this way.

If you lift weights three to four times a week for roughly an hour, you will keep your muscle, which gives your body shape, make you feel great and gives you more freedom to eat, as you burn more calories.

RPM FITNESS in Bantry offers fitness for everyone – from the ages of three to 93 – in a private or group setting. RPM offers a variety of classes and services for all levels of fitness. So whether you are starting your fitness journey or looking to get to the next level in athletic performance, RPM is looking to help you.

Latest News Articles:

Issue of childcare a major concern for 72 per cent of female entrepreneurs
Rain, slurry deadlines and housing
Celtic Ross Hotel awarded AA Rosette for Culinary Excellence
St. Joseph’s in Clonakilty looks back on 50 years of educating young girls
‘Operation Transformation’ for Young Beef Farmers
Macra President welcomes publication of EU Young Farmer Survey
Vital role of Focus in the West Cork community highlighted at Open Morning
Clonakilty Food Company opens new production facility in Clonakilty
Beara student one of three Cork students awarded €20,000 scholarship by Naughton Foundation
International success for Skibb rowers

Join us on Facebook

Bandon Walled Town Festival in looking for new ideas!
Would you like to get involved in the 2018 Festival?If you yourself would like to be involved in big or small way
email bandonwalledtown@gmail.com
... See MoreSee Less

11th October, 2017  ·  

Submarines, American Sailors, and the Underwater War in Irish Waters, 1917-1918
by Dr John Borgonovo in The Parish Centre, Clonakilty
on Thursday Oct 26 2017 at 8.30 pm

In 1917, unrestricted submarine warfare by German U-boats brought the United States into WWI and created a crisis in Britain. To defeat the submarine menace, an American naval fleet was dispatched to County Cork, bringing about 10,000 sailors with it. This talk will explain the circumstances of this extraordinary event, and how Cork residents dealt with their unexpected American guests.

Dr John Borgonovo is a lecturer in the School of History at UCC. His publications include Spies, Informers, and the 'Anti-Sinn Féin' Society: The Intelligence War in Cork City, 1920-1921; The Dynamics of War and Revolution: Cork City, 1916-1918; Exercising a close vigilance over their daughters: Cork women, American sailors, and Catholic vigilantes, 1917-18; Something in the Nature of a Massacre: The Bandon Valley Killings Revisited (with Andy Bielenberg). His latest publication (with co-authors John Crowley, Donal Ó Drisceoil and Mike Murphy) is the highly acclaimed and magnificient Atlas of the Irish Revolution. In July of this year, he organised a very successful conference on Winning the Western Approaches - Unrestricted Submarine Warfare and the US Navy in Ireland 1917-1918.
... See MoreSee Less

11th October, 2017  ·  

Apple Juicing Day in Clonakilty next Sunday Sept 30th. All welcome to bring their apples from 2-6pm to the Clonakilty Community Garden (on entrance road to Clonakilty Lodge).

Building on the success of its inaugural 2016 event, local voluntary environmental organisation Sustainable Clonakilty invites people to bring along their apples and press them to extract their own juice to take home, using the group's Apple Press.

Volunteers will be at hand to assist in the procedure. Bring along your apples washed; clean containers to freeze your juice (milk/juice bottles or cartons, plastic bottles with caps); clean, sterilised glass bottles to pasteurise with swing caps or suitable for 26 mm diameter metal cap.

A limited number of new 3 litres juice bags that are suitable for freezing and pasteurising, can be purchased for a nominal fee on the day also.

This is a free community event and donations will be welcome to cover costs.

For further information, please contact Xavier at xavierdubuisson@gmail.com or text at 086/0476124.
... See MoreSee Less

26th September, 2017  ·  

Jump to:

Top