How do I lose weight?
To lose weight you need to create a calorie deficit.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. Essentially, it means you're taking in less energy from food and drink than your body uses for daily activities and metabolic processes.
When you enter a calorie deficit, your body begins to burn stored fat for energy, which can lead to weight loss over time. You can create a calorie deficit through food and also through your physical activity.
Here's an easy way to think about it:
Calories In (Consumption): The total number of calories you consume through food and drinks.
Calories Out (Expenditure): The total number of calories your body uses for basic body functions (such as breathing, digestion, and circulation) and physical activities (like walking and exercising).
To create a calorie deficit, you can either reduce your calorie intake, increase your physical activity, or combine both approaches. For someone who lives a busy life, it might be difficult to increase things like your steps, which is why you might need to deduct your calories a little more than someone who can fit in lots of activity. This is why it is so important to never compare your calories with someone else (even if they look the same build as you).It’s important to decrease your calories and lose weight in a healthy and sustainable way to avoid potential negative effects on your metabolism and overall health as well as maintaining a good relationship with food.
A good calorie deficit on average is around 500 calories which will result in a loss of around one pound a week again depending on the person. A deficit of anything less than 1200 calories for a woman per day is extreme and can lead to health issues.
If you have specific health conditions, it is always best to check in with a healthcare professional to assist you in this area.
How do I work out my calorie deficit? Rather than bore you with the mathematical equation a lot of people like to use this free one by James Smith James Smith Calculator - Calorie Calculator
How do I track my calories? You can use free apps such as My Fitness Pal or Nutracheck. Just make sure to turn off any exercise functions as you could end up ‘eating back’ calories that are not accurate and come out of a deficit.
Why is eating protein important (even if I don’t go to the gym)? Protein is such an important macronutrient even if you don’t go to the gym. Aside from the obvious, we all have muscles which we do need to look after but below we’ve listed other reasons why.
1. Muscle Maintenance and Repair:
Prevent Muscle Loss: Protein helps maintain muscle mass, which is crucial as we age. Without enough protein, your body may break down muscle tissue for energy.
Repair Tissue: Protein plays a vital role in repairing tissues, including muscles, skin, and organs, especially after any form of physical activity or injury.
2. Metabolism and Weight Management:
Boost Metabolism: Protein has a higher thermic effect compared to fats and carbs, meaning your body burns more calories digesting it. This can help boost your metabolism and increase weight loss.
Satiety: Protein helps you feel fuller for longer, which can reduce overall calorie intake and help with weight management.
3. Body Functions and Overall Health:
Immune System: Proteins are essential for the production of antibodies and other immune system components that help fight infections and illnesses.
Enzyme and Hormone Production: Many enzymes and hormones in your body are made from proteins, playing key roles in various bodily functions and processes.
Transport and Storage: Proteins help transport nutrients, oxygen, and waste products through the bloodstream and store essential molecules like iron in your body.
4. Healthy Skin, Hair, and Nails:
Structural Component: Protein is a major structural component of your skin, hair, and nails, helping maintain their strength and health.
5. Energy Source:
Alternative Fuel: While not the primary source of energy, protein can be used by your body for fuel, especially when carbohydrate and fat intake are insufficient.
Incorporating a sufficient amount of protein into your diet can support these vital functions and contribute to your overall health and well-being. Whether you're active or not, ensuring you get enough protein is essential for maintaining a healthy body.
How much protein should I eat?
As we know protein helps to keep you feeling fuller for longer and with maintaining muscle mass, you would want to aim for a higher range of protein per day, between 1.6 to 2.2 grams per kg of body weight per day. The higher end would be beneficial for someone who is quite lean and trying to hold onto their muscle whereas the lower range would be for those with higher body fat and may not be a regular gym goer.
What about carbs and fats?
Unless you are serious about gym recovery and workout optimisation or you have a medical issue, for the general public this isn’t something you need to worry about too much. You can either choose whether you feel better with higher carbs or higher fats. I personally wouldn’t get too hung up on trying to hit those as well as calories and protein as it may feel overwhelming. If you do go to the gym, some light carbs prior to your workout can help give you a good boost of energy and we would want to see a nice balanced breakfast with protein, carbs and fats for post workout. And just as a reminder, your body needs fats to survive, don't be put off by eating them.
How do I still eat foods that I enjoy and lose weight?
This is one that crops up all of the time over social media and it definitely comes from a place of labeling foods ‘good’ or ‘bad’ which isn’t true. You can definitely still eat all of the foods you love and still lose weight. Even if you have a McDonalds, you can track that and fit it into your calories for the day and still be in a deficit. You might not get as much bang for your buck with your calories to use for the day but it is possible.
Of course you would want to try and balance your meals as much as possible throughout the day to help keep hunger cravings at bay.
You can do this by:
1. Watching Portion Control:
Smaller Portions: Enjoy your favorite foods in smaller portions. This allows you to indulge without overloading on calories.
Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and savor every bite.
2. Balance Your Meals:
Healthy Swaps: a lot of our recipes on the site have healthy swaps such as lean beef mince, brioche buns rather than regular burger buns. Once you get into the habit of making these swaps it’s a lot easier.
Add Veggies: Incorporate more vegetables into your meals to add volume and nutrients without a lot of extra calories. Okay, so you want a burger for tea? Add some sweet potato as a side dish for volume, with some added broccoli.
3. Plan Ahead:
Meal Planning! This one is game changing. Plan your meals and snacks ahead of time. This can help you stay on track and make healthier choices. If you know you like to have a takeaway usually on the weekends, plan a yummy fakeaway to give you something to look forward to.
Allow Treats: If you want something, plan for it and allow yourself to have it. The more you restrict yourself, the more your brain will obsess over it and rather than a small bar of chocolate, you could end up bingeing on a large block and more!
4. Balance Your Caloric Intake:
Calorie Banking: If you’re going out for a nice meal on the weekend, you can save calories for it throughout the week. Rather than thinking of your calories as a day, view them as a week. You could save an extra 200 calories from Monday-Friday and have an extra 1000 on Saturday for that dinner you’re going out for.
Tracking your food: You can use either My Fitness Pal or Nutracheck to monitor your calorie intake for the day. Just make sure to turn off any exercise functions as you could end up ‘eating back’ calories that are not accurate and come out of a deficit.
5. Hydrate:
Drink Water: Sometimes thirst can be mistaken for hunger. Drinking water before meals can also help you feel fuller and prevent overeating.
7. Listen to Your Body:
Tune In: Listen to your body’s signals and eat when you’re hungry. Stop eating when you’re satisfied and not stuffed.
I’ve gone over my calorie deficit…HELP!
It happens. You can’t be perfect all of the time. Consistency is what wins. Even if you have gone over your calories, say by 200, you are still technically in a calorie deficit, just a smaller one for that day. If you’ve gone over them by 1000, that’s ok, you aren’t gaining any weight still which is a win. This is why it’s so important to have a mindset that just because you’ve eaten a chocolate muffin you don’t think ‘oh well I’ve ruined it now may as well start tomorrow’ there’s still more time left in your day.
Most importantly, be kind to yourself. You won’t get anywhere beating yourself up. Brush it off and get back on track.
Do I need to exercise to eat the recipes here?
You do not need to exercise to lose weight. Of course it can help speed up the process but if you live a busy life or you genuinely don’t like to move that is fine! Exercise is of course really good for you, but things like short walks, chores around the house all get you moving too.
Disclaimer: if you are ever unsure in regards to your specific health concerns you should always consult a healthcare professional.
Comments