Francis Holway, sports nutritionist: “If you eat this and do strength training, the weight you lose is 100% fat”

Nutrition has become increasingly important in a society that is more conscious than ever about what people eat and how they maintain a healthy lifestyle that fits into their daily routines.

As a result, the role of nutritionists has grown significantly, not only through in-person consultations but also across social media. Today, almost anyone can connect with an expert living thousands of miles away with just a single click.

One of those experts is Francis Holway, who recently appeared on the podcast La Fórmula del Éxito con Uri Sabat (‘The Formula for Success with Uri Sabat’). During the conversation, he discussed several topics related to nutrition and reflected on a popular saying: “Everyone says, ‘We are what we eat.’ That’s true, but more importantly, we are what we choose not to eat.”

The sports nutritionist explained that making small dietary changes is often easier than people think: “It’s much easier to avoid eating 500 calories’ worth of ice cream, donuts, or potato chips than it is to go jogging for 40 minutes. It will almost always be easier.”

He also addressed the topic of calorie counting: “You can count calories at first to get a general idea, but it’s very tedious, and many people don’t really know how to do it accurately. A lot of people eat far more than they think they do, while others are able to manage their diet successfully without counting calories at all.”

Holway then gave the example of someone trying to lose “22 to 26 pounds of excess weight” and explained the type of change that can help start the process: “That person could replace a fast-food lunch, like a burger, fries, and a sugary soda, with a green salad topped with pieces of chicken or fish, a little bread, fruit, and water. That single change alone can make a big difference.”

What should happen next? According to the expert, as progress is made, discipline becomes increasingly important: “As you get closer to your body fat baseline, you need to become more strict.”

However, Holway emphasized that nutrition is only part of the equation. Physical exercise also plays a crucial role: “Strength training is essential.”

“If you maintain a calorie deficit and start losing weight, some of that weight loss can come from muscle. If you eat enough protein and do strength training exercises, you can make sure that every pound you lose is 100% fat. Cardiovascular exercise is important too,” the expert concluded.

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