Amazing how time flies and we’re already into another year. The summer months have arrived when hiding under those bulky clothes is no longer possible. Christmas & New Year often spells doom for those of us who have a tendency to put on weight with all those delicious festive specialties and perhaps some of you have set New Year’s resolutions to shake some of that extra carriage! Now is the time to set yourself a SMART goal.

Yes, I know that’s very “80’s”, but it works — so why knock it! If you’re trying to manage your weight be very specific about what you want to change (i.e. do you want to put on muscle, or do you want to lose fat?) and decide by how much you want it to change (measurable numbers please). Make sure that not only is it an achievable goal (talk to your trainer about that), but also that it’s realistic for you personally.

You’ve probably tried to do this before, so you know how your body responds — don’t place impossible or improbable targets on your head. It’s too de-motivating. Finally, let’s all decide to achieve that goal by 31st March 2010—before the cooler months set in. Don’t forget for those of you with longer reaching ambitions, it’s easier to set intermediate targets in bite-sized chunks (e.g. for a 2-3 month periods) than aiming for a vast change in one fell swoop.

Did you know….? Only around 25-30% of your diet should be protein

The large majority of us in New Zealand eat a high protein diet, in the mistaken belief that  not only is protein good for us, but that it energises us and helps us control our weight.  Hopefully you picked up on the word “mistakenly” because on both counts that assumption is incorrect.  Protein does not give us energy—that is the role of carbohydrates (as we discussed in the first article of Aghhh, what can I eat), and although eating a meal containing protein helps to give us that “full”  feeling for longer, the role of protein is to provide the building blocks of our bodies.

Clearly if you are a growing child, pregnant or a body builder, then you will need more “building blocks” or protein than the average adult who only needs to repair and maintain the body.  However, for adults even the most strenuous body builder can only metabolise a maximum of 2g pure protein/lb body weight/day.    What happens to all that extra protein we add to our diet?  The body converts any unused protein into fat.  From there it may remain as fat, or if we require more energy than the body’s first choice of fuel (carbohydrates) can provide, then we may start using some of our fat stores. Our meals should contain no more than 25% – 30% protein from mixed sources.

About the Author

Kathy acquired a BSc (hons) in biochemistry & pharmacology and subsequently her PhD from London University by researching an aspect of metabolic biochemistry in type I diabetes. Using her scientific background, Kathy made her mark in the service sector of the pharmaceutical industry whilst studying for her marketing qualifications from the UK Chartered Institute of Marketing. Following her studies in fitness and sport’s therapy, and gaining her Diploma in Personal Training with Premier International, she has developed her career through gaining experience both as a fitness instructor, and subsequently setting up a successful mobile personal training & sport’s therapy business prior to immigrating to New Zealand.