At Free Soul we’re here to help you live the lifestyle that suits your individual needs and goals. So, whilst we regularly promote healthy habits that improve your mental and physical wellbeing on the inside, we’re also here to provide support for those wanting to make a more external change – especially if it makes you feel more confident, strong and like the best version of you!
For those looking to make such a change, our new Dual Use Complete Meal Products – carefully formulated by one of the UK’s leading clinical nutritionists – could be exactly what you need to reach your physical goals in a healthy way and keep your results long term. If you’re aiming for weight loss, maintenance or muscle gain, here’s how you can achieve just that:
Weight & Fat Loss
First of all, let’s get one thing straight: when most people say they want to lose weight, what they actually mean is that they want to lose body fat. If you’ve ever been a dedicated scale worshipper, you’ll know that the number you see can vary drastically day to day, impacted by so many things – from what you’ve eaten and how hydrated you are to the levels of your hormones too. So, if you’re looking to make a change to your body composition (and not just seriously dehydrate yourself to see a number on the scale) what we’re really talking about here is fat loss!
Despite the media forever trying to convince us that a new diet or regime will be the “cure all” for fat loss, what this really comes down to is simply consuming less calories than your body uses. When you give your body less calories than it needs for energy, it uses the glycogen stored in your muscles for energy first, before turning to your fat stores (you guessed it, resulting in fat loss)!
So, simply eat as little calories as possible and the fat will fly off, right?
Not so fast! Remember, this is meant to healthy and sustainable, so trying to survive off lettuce leaves and air alone will neither give you enough energy to get through the day, nor be something you can maintain long-term. We recommend a slower approach – losing about 1lb of fat per week. And to do this, you’ll need to consume a deficit of around 500kcal per day.
Again, sounds simple right? In theory yes, whilst you’ve got plenty of time to get in your workouts and pre-prepare all your healthy, carefully calculated meals… but then a family drama hits, or your boss throws a new project your way or the roof of your house starts leaking. Being quite so prepared isn’t always realistic, and it becomes a challenge to find nutritionally balanced meals that you can grab on the go – especially if you’re meat or dairy free.
Which is exactly where our new whey and vegan Dual Use complete meal blends come in! They’ve been carefully formulated to give you all the macro-nutrients, vitamins and minerals you need, whilst containing only 253 calories per serve paired with oat milk. Swap breakfast or lunch for a quick shake and you’ll know exactly what you’re putting in your body, helping you reach your fat loss goals whilst cutting your meal prep time down to around 60 seconds! The gluten-free oats and high fibre content will provide slow-releasing energy, helping to keep you full until your next meal too. Meaning no rumbling stomach that has you spending the entire morning with your mind on the fridge and not on your inbox!
Once you’ve made the changes you want, now comes the hard part: maintaining it! Or maybe your schedule has suddenly become particularly busy and managing to eat three, nutrient-dense, calorie-controlled meals every day is becoming a struggle to say the least!
Sadly, there are many reasons why such a huge percentage of dieters fail to keep the results they worked so hard for. Life gets busy, motivation wanes, and quite honestly, maintaining your weight is not quite as exciting as when you were seeing progress in the mirror week after week.
Similarly to when trying to lose fat, swapping your breakfast or lunch for a satiating Dual Use shake made with oat milk can help keep your calorie intake in check, whilst still making sure you’re getting a full range of vitamins and minerals too. It’s all about taking the stress out of planning and prepping, to help you worry less about what’s on your plate (or in your shaker!) so you can focus on what’s really important. Unlike many meal replacements in the market, it’s not overly thick or sickly sweet either, so it won’t be a chore to chug down – just think of it as swapping that tiresome slice of toast for a creamy, chocolate milkshake!
Weight & Muscle Gain
When we talk about physical changes and body transformations, weight loss often steals the limelight, but for some the reason they’re not 100% happy with their bodies is actually due to being underweight instead. Whether you’re looking to put on a little body fat for some enviable curves or want to gain strength and grow some impressive muscles, to do so is really a case of reversing everything you learnt about fat loss – to now be consuming more calories than you burn!
You’ll need to make sure you’re eating enough to not only give your body all the calories it needs for energy, but also to give it a surplus that it can store as fat and muscle too. For a nice slow and steady gain of 1lb per week, you’ll need to eat 500 calories more than your body needs for energy per day.
How can Dual Use help with this? When looking to gain weight or build muscle, it’s not about simply replacing your breakfast or lunch. Here, it’s great to add in as a post-workout meal or a mid-morning/afternoon snack, boosting up your intake for the day in an easily digestible and nutritious way – no dirty junk food bulking needed here! Especially for those on a plant-based diet, it can be hard to hit your calorie target without feeling stuffed to the brim, so adding in a vegan shake will mean less endless chewing and more plant-based protein too. 18g per serve in fact!
But no matter whether your goal is to be lean and mean or bigger and stronger than Arnie, be sure to use a reliable calorie calculator to work out your individual calorie needs; based on your age, height, weight, activity, gender and body composition. Everyone’s body is incredibly unique, so don’t think if you copy your mate’s calorie goals that you’ll end up with the same results! Oh, and in case you need a little reminder; being super lean with a shredded six pack isn’t the be all and end all of a healthy lifestyle. This is all about making sure you feel fit, healthy, full of energy and confident in your skin – whatever size and shape that might be for you!