Losing weight seems to be an increasingly popular goal for individuals and whilst this is amazing to see so many people with goals, I still continue to see the process of weight loss either get overcomplicated or even worse see people get ripped off their hard earned money and develop negative food relationships. This mornings blog post will cover a multitude of tips designed to make the entire process as simple as possible and educate you on the correct/ sustainable weight loss methods.
Let's cover nutrition first, your nutrition is extremely important and is the topic that gets confused the most. Every food and drink you consume contains calories, you could consider calories to be the currency of food and drink & your physique will correlate highly with the amount of calories you consume. for weight loss to occur we need to create a calorie deficit however this can only be derived from our calorie maintenance which is individual to everyone. your calorie maintenance is simply the amount of calories you need to consume in order to maintain you current bodyweight for example if you weigh 80kg and need 2000kcal as your maintenance this is what you need to consume to maintain the 80kg which means should we want to lose weight then we would create a deficit and minus from the daily kcal intake! it really is as simple as that.
Moving deeper into nutrition we come to macronutrients now macronutrient make up calories and each macro not only has a specific role within the body but has a separate kcal value per 1g. There are 4 macronutrients:
PROTEIN - (per 1g = 4kcal)
CARBOHYDRATES - (per 1g = 4kcal)
FATS - (per 1g = 9kcal)
ALCHOHOL - (per 1g = 7kcal)
Now you'll notice alcohol is on there and although this is a classified macro it is considered non essential as we do not need it to live. You'll also notice that each one has a different kcal value and can often lead us to think certain macros are bad then this is far from the truth it is only the amount of said macro that will create the weight gain as you are increasing your daily intake which would result in a calorie surplus the opposite of a deficit. So the idea of carbs being bad and converting to fat is far from the truth but if you was to eat 5000kcal worth of carbs then yes of course your bodyweight would increase but this is where moderation comes into play.
Your bodies energy balance comes into play again here and although we covered nutrition we next go onto expenditure which is the amount of energy your body outputs. for weight loss to occur we in a nutshell need to ensure we are moving more and eating less to create the overall energy deficit that we need to bring the scales down. Something as simple as steps daily or ensuring you are regularly training at the gym 1-6 times per week will be sufficient enough for your body to expend from but make sure to manage stress and gradually work up to more days because if you cannot stick to it you cannot benefit from it.
Protein is another very important one when it comes to weight loss because people often neglect this thinking it will make them bulky or not cause weight loss but we have to consider body composition and muscle mass In a weight loss phase. When you are in a deficit your body goes through energy stores to find fuel to go about its daily basis and should you not fuel your body with enough protein your body will go through muscle stores eventually which will lead to less muscle mass and in worse cases long term almost create a lose skin look which isn't what we want. The term toned is simply less visible body fat and more muscle mass definition to create a leaner look none of that can be attained if you cannot supply your body with enough protein.
That concludes today's blog post I shall be doing a part 2 and a podcast to follow up with so do make sure to stay tuned.