The global weight loss market is a colossal, multi billion pound/dollar/euro industry. Millions every year go along to slimming clubs, drink weight loss shakes, go for low calorie options, read books and participate in the latest diet craze that some celebrity has endorsed. it seems to me that the weight loss industry play on the public's:
a) Ignorance
b) Laziness
c) Lack of patience
d) Fickle nature
To make as much money as possible without really caring if anyone actually loses any weight. In fact, I have always questioned whether or not the major players in the weight loss industry want anyone to actually lose weight, because then they would actually lose their client base... just a thought!
I care if people actually lose weight so I am going to share in this article, good, no nonsense advice on how you can guarantee weight loss without playing up to the latest fad. Also, this takes into account the factor of sustainability over the long term because you can't live on shakes for the rest of your life! Again, I can't accept responsibility for advice undertaken without my individual advice and/or supervision so unless you are a client of mine, do this at your own risk
1. Work out your BMR
That is, your basal metabolic rate, this is the amount of calories you would burn if you just laid on the sofa. You can do this by applying the following equation (Your weight in kg) x 25 = Your BMR. So for example,
75kg x 25 = 1875 calories
2. Work out your total daily calorie needs
You can do this by considering your activity levels. So, if you don't exercise or move very much, the equation would be (BMR) + 0. If you were moderately active, the equation would be (BMR) x 20%. If you were very active, the equation would be BMR x 50%. So if we take that our example is pretty active 1875 + 937 = 2812 calories per day. This would be to maintain weight
3. Create a calorie deficit
Doing these equations calculate how much the individual would need to eat to maintain the weight that they are at. The next thing we need to do is to create a calorie deficit. Now when we consider that a pound of fat is roughly around 3,500 calories. If we created an deficit of 500 calories a day, this accounts for 1 pound of fat
4. Know where the calories you do eat are coming from
Your daily calories should come from the following food groups.
33% of your calories should come from low GI (Glycemic Index) carbohydrates such as brown pasta, brown rice, brown bread potatoes, oats etc. Forget Atkins diet et al, if you don't get carbs, you won't have the energy long term to get off the sofa. Google Glycemic index to find out more but it basically means how fast the body processes the glycogen in the carbohydrate. If it processes it slowly, it will slowly release energy and you will feel fuller for longer.
33% of your calories should come from fruit and vegetables, bear in mind that a lot of fruit is a carbohydrate portion and some of it can be quite calorific (coconut for example) this is not to say that you shouldn't eat it and that it isn't good for you because it is. However in my opinion, many people eat too much fruit to over compensate for not eating enough vegetables. For your "five a day" I would go for 3 vegetable portions and two fruit portions
20% of your calories should come from meat or meat substitutes and Dairy. These contain protein and are the building blocks of your body, protein is used by the body to build and repair muscle and is essential for shaping and toning muscle
10% of your calories should come from fats and oils, this doesn't mean you can fry your chips in it! But if you choose unsaturated fats (those that are not solid at room temperature) or even better, eat oily fish. This gives you omega three vitamin that keeps heart healthy
5% of your calories is made up of sugary/savory snacks. This makes a healthy eating plan work over the long term. Everything in moderation.
5. Increase your activity levels
Not everyone can commit, or have the inclination to participate in a full on exercise programme (although I would strongly recommend that you do) however you must be active if you want to lose weight. This can involve taking the dog for a walk or cleaning the car. I usually define activity in this context as "movement without sweating" so if you are moving and not sweating, you are being active, if you are moving and sweating, you are exercising! Broadly speaking!
6. If you hate Broccoli, don't eat it!
The purpose of this advice is to give you something that is sustainable over the longer term, if you start this with the intention of eating all healthy food, you will be setting your expectations too high and will not succeed in the long term. Try different foods and recipes and eat good food in the guidelines that you enjoy
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