{"id":967,"date":"2021-05-14T01:08:34","date_gmt":"2021-05-14T01:08:34","guid":{"rendered":"https:\/\/healthgarden724.com\/?p=967"},"modified":"2023-05-25T11:37:56","modified_gmt":"2023-05-25T11:37:56","slug":"committing-to-weight-loss-embrace-these-5-essential-guidelines-part-4","status":"publish","type":"post","link":"https:\/\/healthgarden724.com\/index.php\/2021\/05\/14\/committing-to-weight-loss-embrace-these-5-essential-guidelines-part-4\/","title":{"rendered":"Committing to Weight Loss? Embrace These 5 Essential Guidelines &#8211; Part 4"},"content":{"rendered":"\n<p><strong>Olivia Hartland Robbins, Healthista, joins Lift Studios Fulham for Operation Weight Loss.&nbsp;Here is the fourth rule of five non-negotiable rules for a healthy lifestyle: protein and vegetables<\/strong><\/p>\n\n\n\n<p>&#8216;Mark I&#8217;m miserable.&nbsp;I was crying and begging for help to lose weight.<\/p>\n\n\n\n<p>Why?\u00a0Why?\u00a0Why?<\/p>\n\n\n\n<p>Mark Stanton\u00a0is the co-founder at\u00a0LIFT Studio in Fulham\u00a0and he agreed to help me shed weight and regain my confidence.<\/p>\n\n\n\n<p>LIFT Studios, like a growing number boutique gyms of high quality, offers a one-to-one training service.<\/p>\n\n\n\n<p>Mark and his team use a framework based on lifestyle medicine to structure the guidance and support they provide you.<\/p>\n\n\n\n<p>Lifestyle medicine is a scientifically-based method of achieving optimal health by replacing negative behaviours with positive ones.<\/p>\n\n\n\n<p>Mark believes that the closer you get to achieving &#8216;optimal fitness&#8217;, the better your training results will be.<\/p>\n\n\n\n<p>These results are more durable and will last longer if you develop healthy habits along the way.<\/p>\n\n\n\n<p>Lift stands by the following key pillars to achieve optimal health:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Physical Activity<\/li>\n\n\n\n<li>Diet and nutrition<\/li>\n\n\n\n<li>Sleep<\/li>\n\n\n\n<li>Stress and Substances<\/li>\n\n\n\n<li>Social Connection<\/li>\n<\/ul>\n\n\n\n<p>Mark 5 rules that I will try to follow from now on.\u00a0These rules are not only a starting point but should be a goal for your daily life.<\/p>\n\n\n\n<p>Every day, I will reveal five new rules.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Rule #4: Eat at least two vegetables and one portion of protein at each meal<\/h4>\n\n\n\n<p>The human body cannot make amino acids on its own. Protein contains these building blocks.<\/p>\n\n\n\n<p>It also gives your body shape and helps build lean muscle tissue. This is important when you are training hard, as you won&#8217;t lose muscle mass, but will instead be fueling your muscles constantly to grow and shape.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Every meal should contain protein<\/p>\n<\/blockquote>\n\n\n\n<p>A protein-rich meal will keep you feeling fuller longer.&nbsp;This means that having protein with each meal or snack will result in fewer calories consumed between meals.<\/p>\n\n\n\n<p>In fact, a\u00a0randomlyised crossover study\u00a0involved 40 men and women who consumed diets that contained 5%, 15 %, or 30 % of protein.\u00a0Participants who consumed 30 percent of their calories as protein consumed an average of 575 calories less per day.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/healthgarden724.com\/wp-content\/uploads\/2023\/05\/image-135.png\" alt=\"\" class=\"wp-image-1000\" srcset=\"https:\/\/healthgarden724.com\/wp-content\/uploads\/2023\/05\/image-135.png 1000w, https:\/\/healthgarden724.com\/wp-content\/uploads\/2023\/05\/image-135-300x200.png 300w, https:\/\/healthgarden724.com\/wp-content\/uploads\/2023\/05\/image-135-768x512.png 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>What does this mean in terms of real food?&nbsp;You&#8217;re likely familiar with the protein-rich foods that include meat, poultry and eggs, as well as vegetarian sources like tofu, tempeh and lentils, pulses, beans, and nuts.<\/p>\n\n\n\n<p>What was my protein target?&nbsp;Here&#8217;s how Mark did it&#8230;<\/p>\n\n\n\n<p>Equation: Bodyweight in KGS x 1.4 at a starting point = daily protein goal&nbsp;For me, who weighs 79.6kgs the equation would be: 79.6&#215;1.4 = 111.4g protein per day.<\/p>\n\n\n\n<p>You can divide this up according to your schedule.&nbsp;You can have up to 35g of proteins per meal if you eat three meals a day.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Choose your protein and two vegetables first for each meal.<\/p>\n<\/blockquote>\n\n\n\n<p>One serving of meat (usually a hand-sized portion) will contain between 20 and 25g of proteins.&nbsp;<em>Watch out for the upcoming article on how protein helps with weight loss.<\/em><\/p>\n\n\n\n<p>All of us need to consume more vegetables or plants. They are nutritional powerhouses, providing all the vitamins and mineral our bodies require to function properly.<\/p>\n\n\n\n<p>You don&#8217;t have to hate carbohydrates. But if your first choice of meal is a protein and two vegetables, and then only carbs are added if necessary, you will get more nutrients and stay fuller longer.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/healthgarden724.com\/wp-content\/uploads\/2023\/05\/image-134.png\" alt=\"\" class=\"wp-image-999\" srcset=\"https:\/\/healthgarden724.com\/wp-content\/uploads\/2023\/05\/image-134.png 768w, https:\/\/healthgarden724.com\/wp-content\/uploads\/2023\/05\/image-134-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Olivia Hartland Robbins, Healthista, joins Lift Studios Fulham for Operation Weight Loss.&nbsp;Here is the fourth rule of five non-negotiable rules for a healthy lifestyle: protein and vegetables &#8216;Mark I&#8217;m miserable.&nbsp;I was crying and begging for help to lose weight. Why?\u00a0Why?\u00a0Why? Mark Stanton\u00a0is the co-founder at\u00a0LIFT Studio in Fulham\u00a0and he agreed to help me shed weight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":999,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/posts\/967","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/comments?post=967"}],"version-history":[{"count":2,"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/posts\/967\/revisions"}],"predecessor-version":[{"id":1126,"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/posts\/967\/revisions\/1126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/media\/999"}],"wp:attachment":[{"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/media?parent=967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/categories?post=967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthgarden724.com\/index.php\/wp-json\/wp\/v2\/tags?post=967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}