Fitness Range

Whether you’re just beginning your health journey or you’re a fitness fanatic, it’s important to assess your goals and notice how far you’ve come.

If you’re interested in weight loss, weight management, struggling with stress eating, increasing muscle mass or anything in between, keep reading to learn how to reach your goals in an healthy way with Naturecan Fitness.

REASONS YOU MAY WANT TO LOSE WEIGHT

1. HEALTH

The first reason that comes to mind when people want to lose weight is usually health. Being overweight is associated with many different diseases. The World Health Organization notes that worldwide obesity has nearly tripled since 1975.

Losing weight decreases the risk of many health consequences and can reverse some conditions. Also, some people may want to gain weight, as being underweight can lead to damaging effects on the body and overall health. Some people might also want to incorporate being more active to make them feel good.

2. FITNESS

People are becoming more aware that they have sedentary lifestyles and therefore, fitness is also a top reason for losing, maintaining or gaining weight.

Most physical movement, from walking to running is easier for people with a healthy weight. Tapping into fitness is a great way to get involved, whether it's at a gym class, sports tournaments, or just a personal goal at the gym for you to be more active. This not only makes you feel good but your body will feel good too.

3. APPEARANCE

People may also want to lose, maintain or gain weight for an improved appearance. The media's fascination with super-thin models, toned athletes or other famous faces in the media with the ‘ideal’ body composition.

It's important to note that everyone is completely unique, and so is your ideal weight. What matters most is that you achieve your health and fitness goals in a way that isn't damaging to your body or self-esteem. Remember to focus on your own journey, and not anyone else.

Reasons you may want to lose weight: Appearance

4. MOOD

Improved mood can be associated with why people might choose to lose, maintain or gain weight, as the insecurities associated with their body image being discriminated against can often cause depression and low self-esteem.

Exercise also helps to boost circulation of oxygenated blood around the body, providing energy and clarity of mind.

FIRST STEP TO ACHIEVE IT

1. GOAL SETTING

Setting realistic and achievable goals will lead to successful boosts of confidence in your ability to lose, maintain or gain weight. It's not about the number that you see on those scales, losing or gaining inches from your waist. Also, remember to make your goals

SMART: Specific, Measurable, Achievable, Relevant and Time-bound

WHAT DO YOU NEED TO LOSE WEIGHT?

CALORIE DEFICIT

A calorie deficit occurs when you consume fewer calories than your body expends. Our bodies need energy (kcal) for breathing, maintaining physical and mental functions, metabolic activities, and more.

CALORIE SURPLUS

A calorie surplus is when the number of calories that we consume is higher than the number of calories we burn. In a caloric surplus, our body mass increases.

CONVERSION FOR THE CALCULATION OF ENERGY:

If losing weight, gaining weight or maintaining your weight is your goal, there are many tools that could help you start your journey. Below we explain in simple terms what to look for and how our products may help you.

Carbohydrates (except polyols)	17kj/g- 4 kcal/g
Fat	37kg/g - 9kcal/g
Protein	17kj/g - 4ckal/g
Alcohol (ethanol)	29kj/g - 7kcal/g

CALCULATING CALORIE NEEDS & EATING THE RIGHT MACRONUTRIENTS

First of all, we recommend that you calculate your calorie needs.

A common mistake is that people often start a diet but are not sure what would be the best exercises to burn more calories than they take in, or not consuming enough calories if in a calorie surplus.

If you are struggling, it might be worth speaking to your healthcare advisors, nutritionists or dietitians to see what works best for you.

The total energy balance is made up of the basal metabolic rate, and the performance metabolic rate.

The basal metabolic rate is the calories our body consumes at complete physical rest. Power metabolism is the calories that the body consumes additionally. This includes sports and everyday activities such as walking, working, eating and much more.

CALCULATE YOUR CALORIE NEEDS NOW

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What is next?

Once you have calculated your calorie needs, you can then decide how many calories you can eat each day. Working out a diet plan with a qualified professional such as a nutritionist/dietitian could be a solution as they will work out what a balanced diet will look like and that you aren’t low in certain nutrients your body requires.

HIGH PROTEIN DIETS

What does the research say?

Research implies that increasing your protein intake can have many potential benefits on your appetite, metabolic rate, weight and body composition. For example, in a study of 12 healthy participants, the group that consumed a high-protein diet experienced greater feelings of fullness and less hunger than the group that ate a lower-protein diet. Hence, a higher protein intake may help you to stay satisfied for longer, while in a calorie deficit.

If looking to have something sweet but don’t want to add sugar in your meals or drinks, why not try out our new Naturecan Flavour Powders that can help sweeten drinks - these contain only 8 - 12 kcal per serving. Chocolate brownie flavour or white chocolate coconut flavour could be used in coffee instead of sugar or our mango flavour for a smoothie. In addition, our flavour powders can also be used in baking, yoghurts, porridge and desserts.

Ensuring you have enough protein throughout the day, could help you to feel fuller for longer. If you don’t have enough protein in your diet, then protein shakes or other food supplement alternatives could be a great support in your weight management journey. Here at Naturecan, our Clear Whey Protein Isolate, for example, contains only 109 kcal and 24 or 25g of protein per serving depending on the flavour you choose.

Another good alternative could be our Naturecan EAAs (essential amino acids). Supplementing essential amino acids is important because they can’t be produced by your body, and can only be gained from food. Our EAAs contain 11g of protein at only 53 kcal per serving. Especially in a plant-based diet, where not all foods contain all EAAs (poorer "amino acid profile"), EAAs can be a useful food supplement.

Remember to always talk to your doctor to determine a healthy weight for you before starting your weight loss journey.

HEALTHY TIPS ON WEIGHTLOSS

Since many people don’t want to count their calories or weigh their food, it is important for us to provide practical tips on how to cut, maintain or gain calories.

However, the concept that calorie balance ultimately determines whether you gain or lose weight is one that everyone should understand.

FOLLOWING A HEALTHY DIET

Eating a healthy, well-balanced diet is an important part of maintaining good health and can help you feel your best.

We consume calories through our food and drink, these energy powerhouses are called macronutrients – to include proteins, carbohydrates and fats. Our micronutrients are just as important - vitamins and minerals.

GET MOVING!

Exercise is an important part of any weight-loss plan, as it helps to burn calories and build muscle. Start off slowly by doing some low-impact exercises like walking or swimming.

As you get used to regular physical activity, you can start incorporating more intense activities such as running or cycling. Aim for at least 30 minutes of exercise a day for maximum results.

If you don’t have enough time for a full workout session, try doing 10-minute bursts of activity throughout the day to get your heart rate up.

Exercise also helps to reduce stress and boost your mood, which can help you stay on track with your weight-loss goals.

TRACK YOUR PROGRESS

Documenting every step of your journey is a great way to stay motivated as you work towards your weight-loss targets.

Set realistic goals for yourself and track your progress with either paper or digital tools such as apps or fitness trackers.

Keeping track of what you eat, how much you exercise, and the results of your efforts can help you make adjustments as needed.

Seeing your progress written down or graphed out can be a great motivator when it comes to sticking with your plan.

CAN CBD HELP WITH WEIGHT LOSS & WEIGHT MANAGEMENT?

Lets take a look at the research...

Cannabidiol (CBD) is one of 140 phytocannabinoids found in the hemp plant. After THC (Tetrahydrocannabinol), the active ingredient that makes you "high", CBD is the second best-known cannabinoid from the hemp plant and is often referred to as the counterpart of THC. When consumed, CBD influences the endocannabinoid system (ECS), a network of receptors and transmitters located throughout the body.

The ECS is responsible for maintaining a balance between our body’s cardiovascular, nervous, and immune system functions, and regulates many vital functions, such as sleep, mood, pain and appetite.

CBD interacts with this network of receptors by imitating the body’s own naturally-produced endocannabinoids (“endogenous cannabinoids”). In this way, it supports the function of the ECS and helps the body to better adapt to changes in the environment.

When THC stimulates CB1 receptors, it releases a hormone that increases the feeling of hunger. CBD, as an antagonist that blocks this receptor, could therefore have exactly the opposite effect. In addition, stimulation of CB2 receptors could reduce inflammation and decrease the feeling of hunger. There are other studies performed on rodents in test laboratories, which have also shown that CBD could help with weight loss.(1,2,3,4).

However, as there is very little research on CBD and weight maintenance with no authorised health claims on this topic, we believe it would be untrustworthy to recommend that our customers use CBD for this reason.

WEIGHT LOSS FAQ'S

A calorie deficit isn't the best way to lose weight if you’re constantly craving sugary foods, feel sluggish and tired, or have poor performance in the gym. If you are feeling this way, it may be best to take a week or two off and return to your regular caloric intake and possibly seek professional advice.

Make sure to check out our protein powders in our CBD Fitness collection at Naturecan. We have everything you need to support you on your weight loss journey, from Clear Whey Protein to Grass-Fed Whey Protein, Vegan Protein and so much more.

Why not add some extra protein into your meal replacement shakes, to ensure you are getting extra protein while remaining within a calorie deficit to achieve your goals.

According to a 2017 study, pasta can be incorporated into a healthy diet for weight loss if the diet is also rich in healthy ingredients, like vegetables, fruits, whole grains and healthy fats. As long as you have a balanced diet and remain in your calorie deficit, you should still be able to enjoy a delicious bowl of pasta every now and again.

Swimming helps you lose weight as it burns calories. A calorie is simply a unit that represents the amount of energy in food and when we’re swimming laps, our muscles require this energy to power us through our sets. By expending calories through swimming, we’re able to create a calorie deficit, aiding the process of weight loss.

1. Squat

There are many variations of the simple compound move that work multiple muscle groups at the same time. These include barbell back squats, front squats, goblet squats, air squats and sumo squats.

2. Burpee

We all know that nobody loves burpees, but the exercise really does work! This simple workout combines push-ups and squat jumps into one activity, getting your heart rate up with each movement. Make sure to keep your core tight between sets and don’t forget to keep your breath control in check!

3. Kettlebell swing

The key to executing a perfect kettlebell swing is all in the hips. Make sure you keep your back neutral with the weight in your heels, not your toes. Drive your hips forward in a hinge motion until the bell feels weightless, then let it smoothly return to your starting position.

NATURECAN'S BLOG

1

Why are EAA's good?

We compare EAAs vs BCAAs for your next workout. We have the EAA supplements for you!

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2

Naturecan's Vitamin Guide

Introducing our comprehensive Vitamin and Mineral Guide - Click to learn more!

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3

Do vegans need omega-3?

Wondering why vegans need Omega-3 capsules? Click to find out more.

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WHY CHOOSE NATURECAN?

Naturecan’s CBD is derived exclusively from the hemp plant. We never use isolates or any man-made synthetic material. We only ever use natural, plant-based CBD.

Naturecan offers one of the world’s largest ranges of CBD products, from oils, balms and capsules to edibles, vapes, and more.

Quality is key to our product. All our products undergo a strict third-party testing process of at least six stages in order to guarantee their quality and safety.

The health of our customers is our number one priority. That’s why we ensure that all our oils contain non-detectable levels of THC, making them completely safe for use.

Our producer was the first licenced CBD extractor in California. They are veterans of the cannabis, pharmaceutical and tech industries with world-leading facilities on the west coast of the USA.