Study in Review: "(Over)eating out at major UK restaurant chains: observational study of energy content of main meals" (Robinson et al, 2018)

Study in Review: "(Over)eating out at major UK restaurant chains: observational study of energy content of main meals" (Robinson et al, 2018)

The prevalence of overweight and obesity has increased markedly across the developed world over the past few decades. Increases in energy intake, caused partly by a shift in the ‘food environment’ has been identified as a key factor explaining this weight gain at a population level.

One of the key trends observed is the increasing prevalence of consuming food out of the home. For example, the UK Food Standards Agency (2016) reported that 39% of UK adults ate out at least once per week.

The aim of this study was to examine the energy (calorie) content of main meals (lunch and dinner) sold by major restaurant chains in the UK. 27 full service restaurants and 6 fast food establishments were studied.

Client Testimonial: Oisin

Client Testimonial: Oisin

Paul has had a massive positive impact on my life over the last few months. In October 2018 I was at my heaviest at nearly 105kg. I wasn’t training and I was unhappy as a result of my size and weight. I was only fitting into XL or XXL clothes and I was making poor nutritional choices which further compounded the issue at hand. I did not know where to start to get back on track.

Help - I'm Only Eating 1,200 Calories But I Still Can't Seem to Lose Weight!

Help - I'm Only Eating 1,200 Calories But I Still Can't Seem to Lose Weight!

Sound familiar?

You are eating next to nothing and slogging away at the gym only to see no change on the scales.

How is this possible?

Well it turns out that we are exceptionally bad at estimating both our calorie intake AND our energy expenditure.

Lichtman et al (1992) discovered that subjects in their study UNDER-ESTIMATED their calorie intake by an average of 47%! Think about that for a second….

You think you are consuming 1,200 calories, yet in reality you are probably consuming somewhere nearing 1,800.

Holy moly!

Not only that but subjects in this study also OVER-REPORTED calorie expenditure by 51%!

“The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity” (Lichtman et al, 1992)

So, if you are struggling to lose weight, it is most likely because you are not in a calorie deficit, even though you think you are.

So what reasons contribute to this massive imbalance between what we THINK we are eating, and what we are ACTUALLY eating?

Is Weekend & Holiday Eating Killing Your Progress?

Is Weekend & Holiday Eating Killing Your Progress?

YES! Finally it is the weekend (well it is as I write this). Time to kick back, relax and indulge! You’ve worked hard all week, been to the gym, been meticulous with your food (even bringing tupperware into work to the chagrin of your colleagues) and tracked your calorie intake on MyFitnessPal (you even included that little biscuit they serve you with your daily coffee).

So, now the weekend is here you DESERVE a break.

Wrong!

NEWSFLASH: JUNK FOOD MAKES YOU FAT!

NEWSFLASH: JUNK FOOD MAKES YOU FAT!

A brand new study just published by Kevin Hall and Colleagues has set out to discover whether a diet of ultra-processed foods affect energy intake in 20 weight stable adults.

First of all, lets back up slightly and define what exactly an ultra-processed food is: -

“formulations mostly of cheap industrial sources of dietary energy and nutrients plus additives, using a series of processes” (Monteiro et al, 2018)

They are inexpensive, have long shelf-life, are relatively safe from the microbiological perspective, provide important nutrients, and are highly convenient – often being either ready-to-eat or ready-to heat.

Ultra-processed foods have become increasingly common worldwide and now constitute the majority of calories consumed in America.

It has been postulated that ultra-processed foods are contributing to the obesity epidemic via various mechanisms, including: -

They are typically high in calories, sugar, salt and fat

Have been theorised to disrupt gut-brain signalling which may influence intake of these foods independent of palatability or energy density of the food

So, the purpose of this study was to examine whether there is a causal relationship between ultra-processed food consumption and obesity.

Physique Wise Recipe Books are Here!

Physique Wise Recipe Books are Here!

This year my explicit goal is to help more people reach their health and fitness goals. Nutrition plays a crucial role in achieving improvements in body composition. To that end, I want to provide you with healthy and tasty meal options that you can prepare simply and easily.

This is why the Physique Wise Recipe book was created. Over 30 recipes that come with calorie and macronutrient information, which is great for anyone tracking calories.

These books can be purchased and downloaded here.

I hope you enjoy the recipes and that they make the process of preparing your own food that little bit more enjoyable.

Client Testimonial: Roxy

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“I would call Paul a life and game changer. When I started training with Paul, I was a broken women. I hadn't trained properly for 2months due to injury and I was very deflated. 
I know what I am capable of but I needed that coach who was going to bring me back to basics, be precise in teaching me the technique and get me on injury free road and feeling strong again. 

In regards to training programs, Paul has hit every nail on the head with program design. It's kept me interested, made me challenge myself and most importantly injury free and structurally strong again. Paul is a master at what he does and so humble at the same time.

I’ve learnt so much from him and he's always there 24/7 to support.

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Bring on next year Paul, where a long dream of mine is to get on stage. Well that will finally come true. I will be ready and that's because of with your motivation, guidance and wealth of knowledge!
I can't thank you enough Paul!

I know this will be hard for you to take this feedback but you honestly have been awesome!! 
Best investment I have made to feeling human again”

Struggling to Lose Weight? Hit a Plateau you Cannot Seem to Break Through? Maybe You Need..... A Diet Break.

Struggling to Lose Weight? Hit a Plateau you Cannot Seem to Break Through? Maybe You Need..... A Diet Break.

As I explained in an earlier blog post, the human metabolism is highly plastic, and prone to both up- and down-regulation. In most cases, down-regulation of the metabolism will occur as a result of chronic dieting. Diet breaks can be used as a tool to combat some of this metabolic down-regulation that results from eating in a calorie deficit.

The goal of this article to give you a clearer understanding of: -

  • What a diet break is

  • What a diet break involves

  • Who should use diet breaks

  • How often you should utilise a diet break

4 Fat Loss Mistakes You Need To Stop Making

4 Fat Loss Mistakes You Need To Stop Making

Fat loss is simple. Not easy. Simple.

For the most part, we all have a pretty good understanding of what we need to focus on in order to make progress (or at least if you have been following me for some time you SHOULD have!).

However, despite the simplicity of knowing you need to be in a calorie deficit and eating enough protein, it often isn’t easy. Below are 4 of the most common pitfalls I see with clients I have dealt with over the past 10 years as a coach. I’m sure there are at least a couple you can relate to….

Metabolism Myths

Metabolism Myths

I very often get asked questions relating to metabolism and how it is affected by diet and exercise. There seems to be a great deal of confusion about metabolism, so I hope to clarify some of the main questions clients come to me with.

So firstly, let’s address the question at the forefront of your mind: ‘What is your ‘metabolism’?

Your metabolism is the sum of all of the chemical reactions taking place within your body. Your metabolism can be viewed as your ‘internal furnace’. Your metabolism is comprised of 3 main components: -

  • Basal Metabolic Rate (BMR) - The amount of energy required to maintain basic life processes. In sedentary populations, BMR accounts for around 60% of total daily energy expenditure (see diagram below).

  • Thermic Effect of Food (TEF) - The amount of calories you burn digesting and absorbing your food.

  • Activity Thermogenesis - Can be split into Non-Exercise Activity Thermogenesis (NEAT) and exercise-related activity. NEAT refers to any energy expenditure of daily living that is not formal activity, such as walking to work, taking stairs, fidgeting, shopping etc.

Would You Like More Energy, Confidence, Success? Read on to learn how....

Would You Like More Energy, Confidence, Success? Read on to learn how....

Question: If you were to sum up the benefits of losing weight/body fat and training in one sentence, what would you say?

This was the exact question I posed to my clients this week.

All answers can be found below. 

Some consistent themes emerged, namely...

  • Improved confidence 

  • Feeling Happier/Better about yourself 

  • Improved Mindset 

  • Improved performance 

  • Success in other areas of life

Read on for full answers and transformation pictures....

Real Life Tips to Help you Win at Life

Real Life Tips to Help you Win at Life

The nature of my job means I have the great pleasure of being in regular contact with a lot of successful people. 

Over the past 10 years I have trained accountants, lawyers, business owners, bankers, real estate agents, recruiters, architects, property developers, actors, writers, doctors, dentists and almost every occupation in between. 

I would like to think many of these clients learnt something from their time working with me (hopefully!). However, the truth is that I probably learned more from them! Spending time with successful people is one of the best ways to improve your standing in life. After all, as the saying goes "you are the average of the 5 people you spend most time with". 

So here is a compilation of some of the most sage advice my clients have found has worked for them: -

Dieting - How Not to Suck at it!

Dieting - How Not to Suck at it!

We have a problem. 45 million Americans go on a diet each year.

Yet rates of overweight and obesity continue to soar.

60% of Australian adults are overweight or obese. There are more adults that are overweight and obese than those who are not.

This article is going to take a look at how to approach dieting differently, and hopefully be more successful at it in the long term.