Nutrition For Weightloss | Jia Jian (Melvin) Ang | Skillshare

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About This Class

Welcome to Infinite Personal Training 6 week video series to creating a sustainable lifestyle for weight-loss and overall health. This video is week 2 which focuses on Nutrition! 

Many people love to try FAD diets or have extremely strict diets that constrict them to limited foods or food groups. Although these may help you get quick results, but the questions is, how sustainable is it for long term results? It has happened too many times to count when people have relapsed once they are done with their 'diet'.

What we really need to realise is that we need a proper balance with everything, instead of cutting out certain food groups or demonising certain nutrients such as carbohydrates or fats. Our bodies need a bit of everything and everything has an important role in helping our bodies function properly.

This video is not about strict diets and cutting out foods etc. It teaches you the basics about food and nutrients, functions of each, why your bodies need them and what happens when we eat access. It is simple to understand and you'll get a better understanding on how to create a sustainable lifestyle around your food while still enjoying it!

Things you'll learn:
- Calories in vs Calories out
- How you burn calories
- Facts about each Macronutrient (Protein, Carbs ad Fats)
- Importance of each Macronutrient
- Best choices of each Macronutrient
- What happens with excess
- How to balance them

Meet Your Teacher

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Jia Jian (Melvin) Ang

Head Coach at Infinite Personal Training


Hello, I'm Jia Jian (Melvin)

I am a Personal Trainer and Head Coach at Infinite Personal Training. Due to content moderation, this page focuses on Mindset, Mindfulness and Lifestyle to create and achieve in fitness, health and weight.

My mission is to inspire others to be inspiring by changing lifestyle habits and creating a sustainable lifestyle that you will enjoy while achieving the results that you desire to achieve!

We have always had the passion for creating new and better lifestyles for people in the wider community. Our approach is simple and sustainable while building a supportive community throughout your journey. Expect support and guidance with accountability to achieve the greatness you have always wanted. To see you thrive is the reason why we do what ... See full profile

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1. 2videoplayback: Okay, welcome to wait two of your 12 week program. So basically, today, we're gonna be having another educational video on a different topic. Now, the next four weeks, I'm gonna be talking about four different pillars to healthy. Sustainable. Lost are basically they are nutrition, exercise, stress or relaxation and sleep. So I'm gonna cover one of those of the next four weeks. So today, I'm gonna start off with nutrition Cancer. That's the topic. Today. We're gonna talk about food, Andi, calories and macros and all that sort of stuff. So you guys have a better idea of better understanding of what sort of foods you should. Eight. What's you should include what? Shouldn't not include too much off And how much and someone so forward. So again, Get your pen and paper out. Make sure you writing down notes so you retain the information because this is very vital for you guys to carry on a sustainable last all and get the results that you want to in the future. Okay, Let's get into a straight away. All right. So we're here today to talk about nutrition. Now, I know coming into this many people have really tried different diets, you know, like cutting at a certain macronutrients, cutting out all carbohydrates or reducing your calories super low 800 calories a day. Many people have tried alot of this stuff, and many people have found it hard to get results with it, or they did get quick results with it. But it wasn't really sustainable. And then when they started going back to their regular eating habits that is prone all the weight back in case I just want toe. I just want to stop the myth about You have to go on a strict diet in order to get results , because you honestly don't. All these diets are made just toe get really, really quick results to get your body into a state of shock, so it shocks you brought into getting some really fast results. But honestly, at the end of the day, all these diets are not really sustainable, and it is very hard to sustain it over a long period of time, and it's very, definitely very hard to sustain it for the rest of your life. Teoh Keep the results. So many people will have seen this through experience with many climbs before, when they went on a diet, they got some results of that. We're happy with Andi. After a while, they got off the died because he was to restrict you, and then they put on a with weight back on. So when you follow a diet, there is one of two outcomes there is. You don't get results. It'll because you're reducing the body's needs for certain nutrients, or you do get quick results. But it's not sustainable, and when you get off it, you tend to put the weight back on, and that's what I don't want to see. All right, so I don't want you to stress about honor which diet? But should I follow? I write this. Follow basic principles when it comes to food on, and then you will be fine. Okay, so the first thing we talk about is the principle when it comes to weight loss. When it comes to weight loss, the principle here is just calories in versus calories out. That is the key. You don't need to worry about any other diet or you need to focus on for the first part is calories in versus calories out so This means that the calories you're eating every day should be less than the calories you're using. Yes, so the calories you burn every day, so there should be a calorie deficit. And that's how you drop the weight, right? So to keep things very simple, it's all about calories in versus calories out. All right, so in one kilo off body fat in your body, there is roughly 7700 calories in that. All right, so if you work backwards from that, so if you're having a calorie deficit off 3 to 400 calories per day yeah, in one wake, you should roughly lose around half a kilo of body fat, which is excellent. That's excellent. That's the standard look. The rough average weight loss a week yet so 3 to 400 calories. So, based on your height, your weight on your energy explain just so how much you move throughout the day. You will get your the calories that you roughly burning day. So let's say, for example, is 2200 then you set your calories to around 1800. That's a 400 calorie deficit. Yes, that you know around half a neuron awake. Sorry. You roughly lose around half a kilo of body fat. I hope that makes sense. It's just basic mathematics. But in saying that it also depends on what calories you do eat and your body type, which plays a bit of a role. Okay, but at the end of they just make sure you're on a calorie deficit, right? To keep things simple. All right, So how do we burn calories? One of the ways that our bodies burn calories, right? So there's three ways out. Bodies use calories throughout the whole day. Yeah, the 1st 1 is your resting metabolism. So that's called your BMR basal metabolic rate. And what this is is this basically, even when you're sitting down right now, you're using calories. Yet even when you're lying down, even when you're awake, even when you're sleeping, you're using calories. So basically what the bear mom means is that it is literally if you wake up and you lot laid in bed the whole day and did literally nothing. This is the Amana calories your body needs to survive just by normal bodily functions like heart pumping, aiding and digesting your food just your normal bodily function. So this is literally the lowest calories your body needs every day. If you do literally nothing at all. This is the lowest amount of calories your body needs every single day. Yeah, so that's one. The other way is obviously physical activity. Yes, so if you want to burn more calories, you do more physical activity. You have that one self explanatory, and the last one is called Thermo Genesis. So this is energy required when you ate. When you digest, when you absorb and store food, so your body actually burns calories doing that? Yes. So that's why I'm sure some of you guys may have heard people say eat regular meals or eat every three hours. This is the reason why, because it takes energy and it burns calories to actually eat. Digest absorbed in store food, right? So that's the three different ways out Bodies burn calories. Okay, now that we understand the most important thing toe weight losses, calories in versus calories out. Let's talk about the foods that we should get that we should be getting our calories from Okay, so I'm not sure if you guys heard the term macron nutrients, but basically macronutrients covers, carbohydrates, proteins and fats. So there's the three macronutrients that I'm gonna cover today. I'm gonna go through one of each of them in depth. So you understand more about the function and the needs of it. Good sources and bad sources. Okay, so we're gonna start off. We'd carbohydrates, say carbohydrates. This is seen as the devil by a lot of people. Andi, it is a myth that you need to cut out all carbohydrates if you want to lose weight. All right. So the reason why our body needs cover our dresses basically because carbohydrates is their bodies number one source of energy, it's a main source of energy in the form of glucose when digested, which is pretty much sugar. Yeah, it is needed for pretty much proper body functions, giving us energy throughout the day. And it is needed for proper brain function. And I said, there is high importance off this. It's just that a lot of people tend Teoh abuse couple I just a little bit eat it too much, and then that that will start gaining weight, and then that's how they get the monster off carbohydrate is the devil when it comes to weight gain, but it really isn't yet. We need out carbohydrates daily and in order to lose weight effective leak, you need to have carbohydrates. Yeah, you need to have carbohydrates in your diet so that we can perform, especially in your training sessions at pay performance, instead of feeling with logic throughout the whole day and lacking energy. So if you've ever been on a low, very low carb diet like the Kato diet, for example, even though you might have got good results from about after a couple of weeks or even a couple of months, you'll start to feel like your drained and lacking energy on a daily basis, even though you seem to be getting enough sleep. And the reason why, that is, is because you're lacking carbohydrates. Yeah, and the more you lack it, the more tired you feel, even though you're doing nothing and then the less you'll train. Yes, sir, it is needed to perform in peak your peak performance. That's what carbohydrates are. Therefore, now we're gonna go. It will be more in depth in the carbohydrate, so there's two main types of carbohydrates it's low g I in high g i and they both affect energy levels and blood sugar. So I'm gonna explain to you guys really quickly what low jeon hard here I stand for So basically j r stands for glass Emmick index. And that means how fost the sugar or have fast the digested carbohydrates goes into your bloodstream and how fast it is used his energy. All right, so what you guys should be aiming for is having mawr loj high carbohydrate in your diet. So basically, you could say by the graph hardy are foods, foods that are very sugary, very sweet, and basically, when you ate them, they're absorbed really fast by your body, digested quickly and goes into your bloodstream Fist. Quick energy. Yes, it causes a spike in your blood sugar. Yeah, and it gives you quick energy, which doesn't last for long. And then you'll come crashing down off of that. Yes. Oh, for sustained energy so longer lasting energy. You should eat lower Jr carbohydrates here because they take a little bit longer for your body to digest and they go into your bloodstream a little bit longer or it takes a bit more time to go into your budget bloodstream story and, um, or sustainable rate? Yes. So it's not just a quick burst. Yeah, it slowly, bit by bit goes into your bloodstream, so it gives you more sustained energy throughout the day. So you guys should be sticking tomb or low geoeye carbohydrates. Yeah, and I'll show you some examples in future slides off good examples of apologize to eight and examples of carbohydrates. You should have less off, but basically hard. Your carbohydrates are only good for endurance events. For example, you're running a marathon and then 20 kilometers in. You have some jelly beans. Yeah, that's hard drive cars very sugary. Yeah, that's that's a good time. Have it because your body needs that quick and energy to keep up that pick performance. Yes, so that's That's a good example of where you should use hard dry carbohydrates like sweets and Powerade and stuff like that. Okay, now that show how carbohydrates work inside the body. All right, so first of more carbohydrates when you eat them, When that digested and turned into glucose, your number one source of energy that are stored in the liver and the muscles, you said they are storing liver and muscles first, to be used as energy straightaway. Yeah, but if you're over eating carbohydrates, the excess turns into fat. Eso. If your muscles and liver at full capacity and they can't hold anymore glucose, the access will turn into fat. That's why we need to watch the amount of carbs that we have, because if we ate too much, then there will be stories body fat. And this is the reason why the carbohydrate amount, or the amount of calories you should get from carbohydrates is usually lower, then protein. When it comes to trying to lose body fat here because you need Teoh, watch the amount that you have yet, and when people judge it wrongly that ate too much, they start getting body fat. And then that's what people think. Carbohydrates is the devil. But it isn't. We just need to watch how much and control the amount and the top of carbohydrates that we ate. All right, a good source of low geoeye carbohydrate, which is the one that I said you guys should be having more off is fiber fiber is very important. Teoh control How our digestive system works and make sure that we are parting through the waist and getting rid of it from embody. Yes. So basically, the role of fiber is just produced bulk. I'm feces and then excrete that from their body. Yes, that's just a quick point of their make sure you're getting in your fiber and good sources of fibre things like sweet potatoes, things like your Armand's your nuts to have great fiber. Any green leafy vegetables, they all have great five bucks. So you guys make sure you having that in your diet also, Okay, To finish off about carbohydrates, I just want to show you guys some choices that you guys have just to give you guys a little more clarity of what sort of what sources of carbohydrate you guys should be going towards and what you should be having a little bit less off. Yes, a good sources of loj I carbohydrates that are good in fiber. Your things like sweet potato fresh vegetables, whole grains, your oats in any weight products like your weet Bix for serial example. Any home you'll or breads that contain nuts and seeds, they're all good for fibre So these are the things that you should be having a little bit more off, Um, the ones that you should be staying away from, or just any of your processed high sugar content, things that are kind of a little bit common knowledge, lucky or soft drinks, coke and stuff like that. Your pastries, your sweets, desserts, cakes, sweet drinks, chips, chocolate and ice creams and that sort of stuff. These are the hide your carbohydrates that will cause a spark in your blood sugar, and especially if you are diabetic, diabetic needs to stay away from. There will be more because these puts your blood sugar and a little bit of a vulnerable state. Yet eso that's basically the main things of that carbohydrates that you guys need to know and understand that it is important to get in the carbohydrates. You just need to know what type of carbohydrates you're putting into your body and limited because if you do have too much, then yes, it will turn into body fat. Okay, so we're gonna move on to protein. Okay, so basically, protein is something that we know needs to be eaten, especially when you're on weight loss because we tend to put that over carbohydrates when it comes to the diet over weight loss. Okay, but the role of protein, firstly, the role of protein that the main function of it is to helping muscle repair, muscle growth and muscle replacement. That's why it is very important when you guys start to train you guys, do you what you're placing in tight and make sure you're getting it in because when you are training, especially when you're lifting weights, you are putting your muscles under a lot of stress, and you will get mark writers in the muscles, which is good. But you need the protein to help replace it and repair it in order for it to get stronger, gains strength, get a little bit of size and turn up a little bit. Yet protein plays a vital role in that protein is also involved in many cellular processes of the body and hormonal actions. Every cell in the human body is made up of protein. Yeah, this is what protein is last uses energy, so as you spoke about just now, carbohydrates is your body's number one source of energy. Protein is the last source of energy that your body will use. Your body will go to cut out carbohydrates first and then fat and then protein. Just based on the processes protein has, it is vital that your body uses it as much as possible. Yeah, that's why another reason why we need carbs in the diet is because we need carbohydrates in the diet. So protein does. It's normal role as well, where it's supposed to do. Yeah, protein is great for satiety. Yeah, it's a tighty, basically means that he keeps you fuller for longer. And the reason why that is is because protein is limit harder for your body to break down. And because it's a little bit harder for your body to break down, it's harder for you to digest it, which means that it will give you that sense of forms for longer S O. It'll stop things like binge eating and will stop things like cravings in the long run, because it gives you that feeling satiety insane, that we need to increase the fiber, which is about when we talk about carbohydrates because, like I said, protein is a little bit harder to break down, so If you're having a ah higher protein diet on you completely cut out or become a hydrates and fiber, then the chances of you being constipated and stuff like that is quite high here because you need the fiber to help your body digests that get rid of the protein that has not been absorbed. All right, so that's the good thing about puttin it keeps you fuller for longer. Just make sure you're increasing your fibre. They're just say you don't feel constipated or anything like that or bloated. All right, now some great sources of protein. So, as you see, here is a list of sources of protein where you guys need to eight every single day on these are your green leafy vegetables, green vegetables. So just remember, green is lean. Yes, anything green is better for protein. You have your things like your eggs, a great for protein. Tofu. Soybeans are great for protein on things like your meat and fish, so lean meats such as chicken breast, turkey breast on your fishes such as tuna salmon on these RL great sources of protein, and they contain their right amino acids that your body needs. Okay, and protein needs to be eaten every day and protein needs to. You need to keep an eye out on your protein intake, and the reason why this is so important is because it does have vital roles. And also there is no story in your body for protein, which is why you need to in take it every day. Yeah, you can. Your body can store carbohydrates. Your body can store fats, but your body can't store proteins. It needs to be replenished on a daily basis, and you need to get enough of it in order for your body. Teoh, help your hormonal actions help your cellular processes and your muscles to repair and grow . Okay, So when he comes to weight loss, this is why, when people start weight loss in that start altering the last or will be when he comes to nutrition, they will have a slightly higher protein intake in carbohydrates and fats because there is no storage for it, and you need it because you got to start exercising. They're gonna start doing weights, training and that sort of stuff. You need that recovery process, and that's what protein does for your body. Okay, so that's basically the wrap up for protein. I hope you wrote down notes off. What? The good sources of patina, Because you will be in taking them. Okay, we're gonna move on to Fats now. So this is the last macronutrients off the three macronutrients. We've went three carbohydrates. We went through protein, so we're gonna go through fats. Okay, So the main functions the fats fetter basically great for your nervous system. Yes, a nervous system function. And so function along with proteins. And it's great for your sensory organs. Yes. So that's what fatter, useful it is. Also, it also provides a layer of protection off vital organs. Yes, especially vital organs are in and around your midsection. It provides a layer of fat spin layer of fat just for just protected from external blows. And that's what it's there for. Okay, so it is important to include just off the other three macronutrients on. But what we need to be aware of is the types of facts that we have. Yes, I basically there are two tops there are saturated and unsaturated. Okay, So what we need to be having mawr off is unsaturated s So if you're going to do grocery shopping and then when you pick up a product and you read the nutritional table behind, it will say Fats, how many grams of fatter in this product? And then you would say unsaturated and saturated. Yes, if you're having, if you're buying something that is mainly saturated fats. So let's say, for example, total fat content is nine grams with this product and 8.5 grams of saturated, you know that that's not a great product to have. Yeah, we wanna go for the more unsaturated fats. Yeah, so that's something to keep an eye at all. Especially when you get a great view shopping. Now the good sources of facts and bass sources of facts are listed below eso the goods also the factor. Things like your avocados are great. Your nuts, such as your almonds and cashews. You have your fatty fish like your salmon is great source of that's on. Your only world are a great source of fencer. These Airil, highly unsaturated fats and then you have your saturated factories comes from things like your red meat, your a yolks. There have been a saturated fat in there on dure dairy products, mostly dairy products. If you see dairy brushes too quick tip. If you see if you look at the color of the dairy products, for example, cheese and it is very yellow. That means the more saturated fat there is in there. All right, so the more yellow are the cheese, the more saturate effects. When it comes to dairy, Just be careful of what you buy and how much of dairy. Because I know there's a lot of cheese lovers out there, but just be wary of that. So those are the sources of good and bad fats. I'm obviously stick to more of the good fats. Another great source of fats. Oh, another great source of unsaturated fat. Easier omega three fatty acids. Yes. So these when you're fatty fishes year lock, your salmon baron money and all that sort of stuff, Yeah, they're great for omega three fatty acids. And this is a great anti inflammatory for your body also. Yeah. So if you have inflammatory diseases, this is great for you to intake. Yet. If you're a vegetarian, you don't eat fish. Then you have your omega three supplements that you can go for also here. But this is great anti inflammatory. All right now, calories in fats. Compared to carbohydrates and protein. There's a difference. Fats, the most calorie, dense macro nutrient out of all three of them. So in one gram of fat there is nine calories. Any one gram of protein and carbohydrates. There is only four. So as you can see, there is slightly more than double the amount of calories in a gram of fat. Then there is a gram of protein and carbohydrate. Yeah, this is why the total amount of fat consumed in your overall calories is the smallest amount yet compared to proteins and carbohydrates, because it is the most calorie dense. And if you overdo fats, obviously you will gain weight because you're putting a lot of calories in your body. Okay, so in saying that to wrap up the nutrition educational video, I just want to show you a rough percentage of each macro nutrient. You should be eating per day for a weight loss clients, So basically, this is the so whatever calories is supposed to have. So 1618 102,000 calorie, 2000 calories per day sorry. The rough split off macronutrients should be what you see on the screen right now. Yes. I should roughly be around 40% protein roughly. These aren't exact numbers, because obviously there is no one size fits all. I'm just saying this is a rough estimate. Yes, A 40% protein, around 35% carbohydrates and around 25% fats. Yes, it is a rough estimates, but basically you get the gist of it. Basically, you just wanna have slightly more protein? Um, a little bit less carbohydrates compared to protein by student. Want tohave it on, then the least. Fats. Because, like I said, it is the most calorie dense macronutrients. Okay. Eso hope you guys have learned something today. I hope you guys understand a lot more about nutrition and the three different macronutrients, what they're good for and why we need to take him and how much we need to take him. Good sources of each make sure you write down notes. You can replay this video any time so you can rewrite, note or have a quick refresher to understand a little more about nutrition. But take on this knowledge and start implementing it as Ugo, especially even after the tour weeks has finished. This is definitely knowledge for you to keep for the rest of your life. So you always in control of what you're eating. You know what? Eight. You know how much to eat. You know what the sources are for each. All right, so that's it for today. Having awesome day. And I'll see you guys next week for the next educational video.