NUTRITION LIBRARY

THE RULES

These simple but very effective nutrition rules form the basis of everything that we do from a nutrition perspective here at Elements - get your head around these you’ll never need to go on another diet.

HABIT BUILDING

Ultimately our habits decide whether we’re lean or overweight, healthy or un-healthy, fit or out of shape and so on. In this lesson we delve into the process of designing and implementing better habits.

CALORIES

The amount of calories we consume and burn has a huge part to play in our results so in this lesson we explain what a calorie is, where we get them from and how we can manipulate our intake to either lose fat, build muscle or maintain our current shape.

HOW TO TRACK

Let’s go through the process of tracking your food in the MyFitnessPal. For this first week, if you’re not used to tracking don’t worry too much about hitting your targets exactly, just get into the habit of tracking what you eat every day.

ACCURATE TRACKING

By now you understand the benefits of tracking, so in this lesson we explain the simple steps for tracking your food throughout the day.

UNDER REPORTING

Studies have shown that people tend to unknowingly under report their calorie intake, this is a big problem when it comes to getting results.

INCREASING NEAT

Non Exercise Activity Thermogenesis is basically any calories you burn that’s not from planned exercise, and even small increases in your NEAT can have a big effect on your results.

FOOD ENVIRONMENT

Our surroundings can have a big influence on how much we eat, so let’s give ourselves the best chance of success by designing our home and work environments to support our goals.

PROTEIN

Calories are the most important factor when it comes to losing and gaining weight but protein has an important role to play too.

MEAL PLANNING

This doesn’t have to mean doing a massive meal preparation session where you cook every meal, it just means planning ahead.

CALORIE DENSITY

In this lesson we delve into how the calorie density of different foods can have a big effect on your results.

ALCOHOL

In this lesson we explain how it’s totally possible to enjoy alcohol and still make good progress.

FAT AND CARBS

Fats and carbs both have important roles to play when it comes to getting results.

FLEXIBLE EATING

How to enjoy some of the not-so-great food that you love without negatively affecting your progressing.

DIET SECRETS

How every ‘diet’ on the planet works for fat loss and why you should track your calories.

HEALTH HALOS

There has been a massive rise in “healthy’ foods but are they better or is it just fancy packaging?

WEIGHING FOOD

There are three big benefits to weighing your food, watch this bonus lesson to find out what they are.