Frequently Asked Questions
This is a complex question to answer because every person’s body is different, as is their experience during weight loss efforts. Here are a few possible reasons:
1. There is too much noise out there— what I mean by this is too many contradicting options: i.e fad diets, meal replacements, diet restrictions, and ‘secrets’ on what to eat, how to eat it and when to eat it. Not to mention, many of these approaches are misinformed, disingenuous or removed from the contexts in which they might be be useful.
2. Too many, cheap, cookie-cutter strategies — the fact of the matter is you want to lose weight, and ideally, fat. While there is no shortage of fat loss diets or ab shredding workout plans on the market, these programs are rarely tailored to the individual. Rather, the individual is sold on the diet or routine, so they make every effort to tailor themselves and their lifestyle to the diet or routine, and this is unsustainable.
3. Lack of consistency— probably the most difficult truth in weight loss is that there is no easy fix, or silver bullet. In order to lose the weight and keep it off, the approach must be designed with sustainability in mind. This is our approach at Nutriculture.
The Nutriculture fat loss strategy emphasizes 4 pillars for success:
2. Lifestyle Adaptability
3. Client Specificity
4. Unlimited Support and Accountability
While there is no ‘one size fits all’ fat loss strategy, finding a program that works for you and your lifestyle will give you the best chance for success.
For over 30 years, there has been a positive correlation between household spend on fitness related services and obesity in America. The prevalence of overweight and obesity among adults in the United States is endemic, affecting nearly three quarters (73.6%) of the population (NCHS 2021).
If current services were working, we would see an inverse relationship between fitness spend and weight loss, but we don’t.
This is why Nutriculture was formed. Nutriculture is the full service coaching program, designed for your body, your lifestyle, and your goals! By hiring Nutriculture, you will learn both theoretically and practically how to live your ideal, healthful lifestyle the way you want to, and never need to purchase another coach, shake or gym membership again… unless you want to.
No, at Nutriculture, we don’t track calories– we track food. Every person’s goal in weight loss should be to eat in balanced moderation for their body. There is no better way to identify portion size than through measurements. This will allow you to establish a baseline reference point for portion sizes, so you can learn to eyeball your portions later. Food can be measured using anything from a measuring cup, to a plate, to the palm of your hand. However, the scale remains the golden standard and this is what we encourage for all of our clients.
Once you reach your goal weight and begin the energy maintenance phase, you will be able to discontinue your food tracking if you so choose. However, it is important not to view the ‘daily food diary’ as a means to an end, but rather as a tool on your toolbelt, ready to be used at a moment's notice. As your lifestyle and/or athletic performance evolve, or if you find yourself weighing higher than you want to before your best friend’s wedding, it would be wise to put this tool back into action to fast-track results, the right way. The Nutriculture way.
Weight loss is the change in the numbers on the scale, while fat loss is a transformation in overall body composition. Ideally, the change you see on the scale is largely due to a change in body fat, however, this is where most ‘dieters’ get it wrong. Without a dialed-in and optimized approach toward nutrition, we risk catabolizing our muscle, along with fat, making it difficult to sustain weight loss and making it even more challenging to lose weight in the future. What is worse, losing weight too quickly can place you at risk for digestive diseases such as gallstones. Understanding the relationship between the foods we eat and the energy they provide is key to targeting fat loss. At Nutriculture, we will help you learn exactly that.
1. Calculate your daily energy expenditure using our free energy calculator HERE.
2. Determine your body’s energy needs and set targets (Caloric intake and macronutrient split/ratio of fat to protein to carbohydrates).
In general, the ‘1-2-3 rule of thumb’ (1 part fat, 2 parts protein and 3 parts carbohydrate) will be adequate for most people, however, athletes, individuals with specific performance/physique goals, and those with underlying medical conditions may need a more tailored nutritional protocol. Be sure to track your daily energy intake.
3. Exercise. 150 minutes of moderate exercise per week, or 75 minutes of vigorous activity a day.
4. Drink adequate water. Water is vital for an optimally functioning metabolism. In general, a good rule of thumb for very active people is to divide your weight in half, then drink one ounce of water for every pound of weight, throughout the day.
5. Stick to a routine, weigh in regularly, under the same conditions each week, and keep detailed data for your own records. As you begin to lose weight, you may need to tweak your routine, protocols and even your overall approach, every few weeks.
At Nutriculture, each step is completed for you with precision and delivered to you in our Nutriculture Fit app. You will work directly with your personal health coach to optimize your program towards optimal progress, each and every week.
The word ‘macros’ is a buzz word for macronutrients— the nutrients that are required in large amounts daily to provide the body energy and serve as the building blocks for growth and repair. The macronutrients include: water, protein, carbohydrates and fat. These are different from micronutrients, which do not provide the body energy, but are equally as important for all bodily functions. The micronutrients include: vitamins, minerals, and fiber.
The short answer is no. You can lose weight, strictly through nutrition, however, our bodies were built to move. Literally. There isn't a path to ideal health that doesn't include some level of movement, but movement does not have to mean intense exercise. At its core, movement really means just that– move. Whether walking the dog around the block, playing a pick-up sport, going for a hike, or riding the bike, moving the muscles is an imperative component of a healthful lifestyle.
In addition to routine movement, physical activity is highly recommended and can lead to better health, muscle strength and endurance. Regular exercise improves oxygen and nutrient transport to your tissues and cells, and helps strengthen and improve your musculoskeletal, cardiovascular and immune systems. Not only does movement improve your heart and lung health, it may help you sleep better at night, feel more energized during the day, reduce chronic stress, and overall improve the health, and balance, of both your body and mind.
The US Department of Health and Human Services recommends the average adult get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of both.
‘If you want to go fast, go alone. If you want to go far, go together.’
‘Alone we can do so little; together we can do so much’
Proverb after proverb tells us we can accomplish more as a team when we work together. That is what your Nutriculture coach is, your team.
When you hire a Nutriculture coach, you invite an expert to join you on your health and wellness journey, not as a drill sergeant, but as a partner: as someone personally invested in you, your goals and your success; who will support you each and every day, who will listen (really listen) to your stories, your struggles, and suggestion, and who has your best interests in mind, with a single goal– to inspire you to take action, follow the plan, and to help you to achieve your goals and arrive at your ideal lifestyle, where you’re in control, and can lead a life you feel happy about.