I’ve been fortune enough to have made another exciting interview! This time with the Clinical Nutritionist & Fitness Specialist Nina Ellis. During this interview will dig into the best ways to lose fat and other common questions that women have about getting into excellent health. I hope you’ll enjoy this article as much as I did to write it.
What are your general top 3 most important actions to practice in order to burn fat and get into better shape?
Hi Carin and thank you so much for having me at this interview.
My top three most important elements we need to be very mindful of and those are the things that are not highlighted much in the fitness industry. Things that are internal such as the digestive, nervous and endocrine systems.
- Digestion: and if you ask me why, the answer is that, in order to start a weightloss program, you need to first make sure that your digestive system is on track because this is where all the food go, digested and are transferred to the bodily organs. Now if there is some kind of a blockage there (eg. Reflux, leaky gut…etc), then you might not be benefiting much from the foods you eat while on a restricted diet. This could cause malnutrition.
- Nervous system: our nervous system is a very powerful system in our body and controls everything our body does. These days, stress is a common thing. So when our nerves are overworked (due to stress) they can shut down other functions in the human body which could lead to fat retention. In this case, no matter how much you workout, you would feel that the weight isn’t shifting. We need to take care of our hormone too because they work hand in hand with the nervous system and the entire body in general. The rate of female hormonal imbalances has been skyrocketing over the past decade due to our poor lifestyle. Eg.drugs, stress, poor diet, poor sleep..etc.
- Lastly, a balanced diet and balanced exercise will give you the desired results once the above points are addressed.
How important is the % balance between protein, carbohydrates and fat in order to burn fat and lose weight?
Every individual is different and when we want to work out the percentage of our macros, we need to first assess the person for any history of disease, health, energy, body type…etc.
Then we can customize percentages accordingly.
What is a healthy balance of macros for effective and healthy weight/fat loss for active women who are regularly doing strength training?
Strength training is great for the bones. And for women, it is an amazing tool to prevent osteoporosis. So the earlier you get into it the better.
Typically, strength trainers need to up their protein intake to avoid muscle wastage. And as we age, we start losing muscle so we would need that extra support.
Do you have to count calories to lose fat? What are healthy ways to be conscious about how much you eat and reach your goals?
I tend to encourage balanced eating and lifestyle in general, however, if you are looking to transform your life from non-beneficial habits you had in the past, then counting calories is very effective in the sense that it will help you identify how much you’re eating. Then you are more aware of what you’re having.
Counting calories can be a way of training yourself to what you need to be having and to keep track of portions.
Some women are eating a very small amount of calories, only like 1,000-1,500 kcal/day, yet being in need of 2,000-2,500, for long periods of time. How is that effecting the metabolism, fat loss and overall health?
If your body needs the 2000 range calorie intake and you are having way less than that, you will lose weight, yes, but you will lose muscle, water and lastly fat. Your body will hold on to fat because it is the densest form of energy. This is an unhealthy way for weight loss.
To those women that are missing eating routines, not eating enough calories on a daily basis yet also eating sugar and other unhealthy types of food. What are the top 3 important steps they can take to get on track with their eating habits?
Every time we crave something, it is a signal from our body trying to tell us something. We need to listen to our bodies and eat all the nourishing ingredients to prevent cravings.
If we crave sugar, why not reach for a fruit?
How long time does it approximately take to lose 20 kg in a healthy and sustainable way?
As I mentioned earlier, every person is different in their bodies. What can work for someone might not work for another. Some people lose 20kg in a healthy way within a very short period of time (months) and others require longer time (years). Remember, we are switching them into healthier habits for a better healthy lifestyle. This takes time…
Concerning morning walks. Is it effective to walk directly in the morning after having drunken coffee, (and eventually a protein drink and an apple)? Would that be effective to implement for fat loss as part of a regular fitness routine?
Morning walks are amazing! You not only feel fresh and energized but also you get your regular dose of vitamin D from the sun. You will feel ready to take on the day!
Coffee stimulates metabolism, so it’s a great way to start your day, however, some people, like me, are caffeine sensitive and will need to avoid coffee.
I see the fat element missing from the equation. We need all macros to perform at our best. Maybe a nice hearty breakfast like eggs and veggies would be more sustainable.
If a woman is working out regularly, and eats healthy food and less than 2,000 kcal but she’s at a plateau, she doesn’t lose weight or inches. What would you recommend her? How can she progress?
There are many things that can be done here. I would recommend revisiting her initial assessment.
- She might need to go on a different calorie scale
- She might need her macro percentages adjusted
- She might need adjustment to her workouts
- She might need to tweak a few things in her diet or lifestyle
- She might need a check-in on her body systems (as mentioned earlier)
- And and and….
The best person to assist her with decisions and guidance would be her fitness coach, and if they feel they need some nutritional support, they can refer her to a qualified nutritionist.
Thank you so much Nina for sharing of your expertise. I’m sure everyone enjoyed reading, as much as I did.