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—————- The next find out more meeting for our March programme is on Tuesday 23rd February which is in [cntdwn todate=”31 March 2020 23:59″ timeoff=”0″ showhours=”0″ showmins=”0″ pretext=””] Check myrise.co.uk/briefing-meeting to find out more, see what the meeting involves and, potentially, take that next step to transforming your life and body 🙂 ———————-
As a FitPro, there’s a lot of questions you get asked a lot.
Both in a professional capacity and just general conversation with people who want to pick you’re brain.
At social occasions, etc.
Most are related to what we eat.
And breakfast is a big one.
The other day I probably had half a dozen or more different people ask me “What do you have for breakfast?”
Not a crazy number, sure.
But enough to make me question my answer.
It’s a question I’ve always found a bit tricky.
After all what I eat for breakfast doesn’t have to be what someone else would eat for breakfast.
If you’re genuinely interested, I often have leftovers.
I don’t feel the need to stick to what most of western society considers to be appropriate for breakfast.
You know – toast, cereal, fry up, etc.
But that’s just me.
Doesn’t mean someone can’t get good results having them.
I’d rather have more volume of less calorie dense (on average) food with more nutrients, etc in.
“Full and lean” rather than “hungry or fat”.
Ultimately, the best answer I’ve come up with to “What do you have for breakfast?” is “30% of my calories”
Nice and simple.
It’s not exact, sure.
But puts most in a better mindset than “I couldn’t eat that for breakfast”
Ultimately, we all have an amount on energy we need in a day.
Will vary day to day, but there’s still an amount.
A surplus on that will lead to weight gain.
A deficit to weight loss.
We can have any percentage of that we like between our meals and snack.
I generally don’t bother snacking (never forget that snacking is more time, effort and money than not snacking is) but, again, doesn’t mean someone can’t get good results with snacks.
I usually have breakfast by myself (up before the others).
And usually weekday lunches are also on my tod.
So they’re easier to make the ‘better’ choices at.
So, on average, my energy intake probably comes from about 30% breakfast, 30% lunch and 40% tea.
But those numbers can be anything you like.
0% breakfast, 10% snack, 20% lunch, 10% snack, 10% snack and 50% tea.
Or 20% from drinks and adjust elsewhere.
Whatever you like.
You can track with something like MyFitnessPal.
Maybe just for a few days to get clear on the choices and their impact elsewhere.
Or for longer.
Or not at all.
But, ultimately, those numbers need to add up to 100% or less.
How you do it is up to you.
And it’s probably not really worth considering much else if that’s not happening.
——————- If you’re a member, you can see maintenance and weight loss calories (and a guideline carbs:fat: protein breakdown if you wish) on the Food and Assessments tab on the app. If you’re not a member yet, what are you waiting for? myrise.co.uk/briefing-meeting ————-
Get a percentage of your calories from breakfast that allows you to create a daily average deficit.
It doesn’t need to be any more complicated than that!
Much love,
Jon ‘Years war’ Hall and Matt ‘Seconds to Mars’ Nicholson
