In January 2021, Winston set a target to lose 10kgs! If he achieved this by June, I would honour him with client of the month June 2021.
Winston’s aim is to reduce his BMI from 37 to below 30. That would still scale him in the overweight category but Winston is a stocky guy and a BMI in the normal range would see him having to drop his weight below 80kgs. Completely unrealistic and unhealthy!
Winston getting ready for an early morning session on a frosty March morning
Rugby players and rowers are examples of taking the BMI with a pinch of salt. These people are often categorised as overweight or obese on the BMI scale due to their muscle mass. Always take body type into account when using the BMI scale.
BMI doesn’t distinguish between fat and muscle
Winston’s overall goal is 95kgs. He has lost 10kgs in the first six months which has seen his BMI reduce to 34. Still a way to go but he’s on track.
How has Winston managed his 10kg weight loss to become June 2021 client of the month?
TRAINING
Winston committed to three sessions per week at the start of 2021. Every Monday, Wednesday and Friday at 0700. He turned up every session with his training partner Rich, and despite some very cold icy dark mornings when the duvet felt too good to leave, he was at the studio ready to train!
Early morning training partners – Rich and Winston
Training consists of alternating the exercise sessions:
- weight training
- cardio/circuits
The immediate weight loss was quick with Winston shedding 4kgs in the space of 6 weeks. He then hit a wall and stayed at 114kgs until Easter, despite improvements in strength, aerobic fitness and mobility.
EASTER
After Easter, we added an extra dimension. I suggested he counted his calories using the MyFitnessPal app to have a measurement of daily calorie consumption. The app also shows the breakdown of macro nutrients which in Winston’s case, predominantly came from refined processed sugars.
empty calories
Winston was consuming 200 calories a day more than the amount recommended for his activity levels and the majority of these calories were coming from empty calories.
To initiate a healthy eating plan, we targeted 2200 calories per day for Winston with a limit on refined sugars, alcohol and processed foods. After a few days, he was making healthy choices about food. Out went the Double Decker chocolate bars, crisps, Kit Kats, chocolate digestives and alcohol. An increase consumption of whole foods and plant-base meals including meat-free days became the norm.
SPRING
Following a calorie controlled diet is an excellent tool for a short-term weight loss strategy but unsustainable for long term weight management. Sooner or later, everyone reverts back to their old unhealthy ways.
Winston’s secret as client of the month
However, over the course of the next few weeks, Winston dropped his weight another 6kgs to earn the June 2021 client of the month. He stuck with the plan and kept going. The added frequent check-up from his personal trainer ensured he remained on course!
SUMMER
Moving into summer, Winston is eating a whole grain plant-base diet with a maximum 2-3 meat days per week. The meat days are to be sourced from local organic and sustainable methods of farming and fishing.
eat well live well
All processed meats are out including ham, bacon, sausages, hamburgers (unless homemade from organic meat), fish fingers and any other form of processed meats.
All dairy is off the menu. Milk and dairy products are the top source of saturated fat contributing to heart disease, type 2 diabetes, Alzheimer’s and several cancers including breast, ovarian and prostate. These artery clogging foods contain bad cholesterol. Cheese is especially bad for weight management.
LACTASE
Lactase is an enzyme that breaks down lactose, the sugar found in breast milk and dairy products. The LCT gene is responsible for providing instructions to help digest lactose.
After the age of five, humans loose the ability to break down lactose. Lactose intolerance is common affecting many people. Symptoms include an upset stomach, diarrhoea, gas and difficulty breathing.
On the menu is lots of leaves, vegetables, fruit, nuts, seeds and whole grains. As mentioned before, meat is 2-3 meals per week and bought organically to limit contamination from pesticides and antibiotics and ensuring good farming practices.
GOUT
Winston suffers from Gout attacks.
Gout is a sudden swelling in the joints which causes severe pain. Hyperuricemia is an excess of uric acid in blood and is the leading cause of gout. Attacks happen when irate crystals accumulate in your joint, causing inflammation and intense pain.
Normally, uric acid dissolves in your blood and passes through your kidneys into your urine. With Gout, the body either produces too much uric acid or your kidneys excrete too little uric acid. When this happens, uric acid can build up, forming sharp needlelike rate crystals in a joint or surrounding tissue causing immense pain, inflammation and swelling.
The foods that trigger Gout attacks are foods with Purines which are found in red and organ meats, anchovies, sardines, mussels, scallops, trout and tuna. Alcohol, especially beer and fruit drinks can promote high levels of uric acid.
One of the benefits to eating a diet rich in fruits, vegetables, whole grains and lowering your dairy intake is reducing the frequency of gout attacks.
RISK FACTORS FOR GOUT:
- red meat and organ meat
- shellfish
- fruit sugary drinks
- alcohol
- overweight / obesity
- high blood pressure
- diabetes
- aspirin, thiazide, diuretics, angiotensin-converting enzyme (ACE) inhibitors and beta blockers
- family history of gout
- men tend to have higher levels of uric acid and suffer from gout more (30-50 age most common)
- menopause
- recent surgery or trauma
As Winston improves his fitness and reduces his weight, his Gout attacks are receding. He has experienced fewer attacks in the first 6 months of 2021 compared with the previous 6 months.
WHOLE GRAIN PLANT-BASE FLEXITARIAN DIET
I have had tremendous success with clients following this. No longer do you have to count calories, restrict carbohydrates or consume dietary supplements.
Eating a whole grain plant base flexitarian diet will enable the body to utilise every single calorie to build a healthy body and nourish and energise you.
Eat a healthy diet full of plant base whole grain foods with occasional meat
Winston has embraced this simplistic effective concept as he pushes towards his goal. It’s a great feeling when your stomach is full of healthy foods as your body positively changes shape.
REMEMBER: A calorie is not a calorie. Eat real food and move. It’s a rewarding experience.
Keep looking out for future blogs on updates of Winston’s success.
Good luck Winston. You’ll need a new wardrobe soon!
Winston pulling up for the first time!
Client of the Month June 2021