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Nutrition and training blog

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Fruit Is More Than Likely Not Making You Fat

2/17/2020

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A huge misconception nowadays is that fruit, and more so, the sugar within fruit is bad for you. People believe added sugars are bad (once again, everything needs context) and for some reason they brand fruit in the same category  due to the fact fruit contains fructose, a natural sugar. 

Fructose is only harmful in larger amounts, but it is almost impossible to over consume fructose by just eating fruit. Whereas processed sugar is a lot easier to over consume, seeing as the majority of it comes in hyper palatable food that tastes so damn good

Being honest, I have never heard of anyone who needs to lose weight, look at their whole diet and think to themselves "Maybe I should lay off the apples". If you're going to cut out food to lose weight/fat, don't put fruit and high calorific food in the same boat.

Fruit is in fact complete, meaning it contains vitamins, nutrients and fibre. Yes, it does contain sugar, but sugar is not bad for you, too much sugar is(just like everything in life). Fruit, for the most part is quite low on calories as a snack, helps regulate blood glucose levels, lowers cholesterol (LDL), promotes regular digestion and excretes waste.

People have began to avoid fruit as they think the fructose will be stored as fat, and let me tell you this, the only way that is happening is if you are consuming more calories than you expend on a daily basis. Fruit is not making you fat, too many calories are. Take an honest look at your diet and stop looking for a simple cop out, maybe keep the fruit and drop the 3 bagels at lunch down to 2 bagels.

Kevin
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Tracking Weight Accurately

2/7/2020

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Tracking weight can be frustrating, one day you're up, one day you're down, you seem to fluctuate a lot. But how about trying this, weigh in 3 times a day and you will see fluctuations all over the board. That shows how changeable weight can be over the course for a day, never mind a full week. 

Take life into account, some days you eat more, some days you can eat less, some days you retain more water and other days you feel great. Water retention of random weigh ins don't tell the full story when it comes to just tracking weight. 

Although we love to focus on performance, photos and how we feel as an indicator of progress, If you want to be extremely accurate and losing excess body weight will improve your lifestyle, track your weight every morning (After you use bathroom and before you eat preferably). leave a diary down by your side with a pen and each morning, write the date, the day and your exact weight. On Sunday, get the average of week 1. Then after 4 weeks, get the average of month 1. compare week to week and month to month, rather than random days that don;t take some variables into account.

You will notice the trend is a lot more clear when tracking like this, whether that is your weight moving up, down or stagnating. What gets measured, gets managed. 

Kevin

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    Craig Connolly
    Personal Trainer and co- owner of Fulbody Workhouse.

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