How to lose weight?: Ditch Dieting!
So what do we do then to lose weight? Well its so simple you could kick yourself....
1) Calculate how many calories you need in a day and create a calorie deficit
Calculating the number of calories you need in a day is actually really simple and I will show you how to do so. The golden rule to losing weight is to eat less than you extend, this creates a calorie deficit.
Firstly, we will need to work out your Basal Metabolic Rate (BMR). This is how many calories your body burns just by keeping you alive, this is the amount you would burn even if you were in a coma. Now here comes the math! To work out your BMR use this formula:
Women: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
So for example I weigh 105 lbs, I'm 5ft 5 and I'm 24 years old, so my BMR equals 1304 calories.
Now you have your BMR you can workout how many calories you need to maintain your current weight by using the Harris Benedict Formula, all you need to do is multiply your BMR by the appropriate activity factor:
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
So for example my BMR is 1304 and I workout 3-5 days a week so to maintain my weight I need a total of 2021 calories.
We are almost there folks! Now, a healthy weight loss is 1lb per week, 1lb is 3500 calories so to lose that in a week you want to create a 500 calorie deficit every day.
So as we worked out I need 2021 calories to maintain my weight, now if I want to lose 1lb a week I need to cut that down by 500 calories a day. *Drum roll* so my calorie goal per day is 1521 calories!
Personal Tip: I split my 500 calorie deficit 50/50 with diet and exercise so I would eat 250 calories less and burn 250 calories with exercise.
2) Eat clean!
I will go into this more in future posts but quite simply you want to be eating as many natural foods as you possibly can; fruit, veg, fish, white meat, nuts, wholegrains, and healthy fats. Completely cut out unhealthy fats, fried food, freezer convenience food, fizzy drinks, white carbs (potatoes, white rice, white pasta) and as much sugar as possible from your diet. Now that's not to say these foods are forbidden...remember this is not a diet, you want that cake? Ok go for it you probably deserve it but remember that piece of cake was 400 calories and you worked really hard today to burn your extra 500 calories...was that piece of cake really worth it?
3) Get off your butt!
Join the gym, go swimming, take the dogs for a walk, start jogging, yoga, pilates, zumba...the sky is the limit! Do what you enjoy most, that way you are most likely to stick to it. You should aim for an hour of exercise 5 days a week.
4) Be honest with yourself
Keep a food diary for at least 7 days so you can start to see where your calories come from. I really love myfitnesspal which is a free app on android and iPhone, it tracks not just your food intake but your exercise as well. Be honest! You cannot lie to your body, you may not track that sneaky late night choccie bar or the second biscuit with your tea but your body sure did! You will not lose weight until you follow this most important step.
5) Motivation
Start your own fitness blog to track your progress, weigh and measure yourself weekly so you can physically see your progress. Remember the biggest fitness stars and athletes fall off the wagon, its ok for you to as well. The true test of your strength is dusting yourself off and get back on it! I am always here for anyone who needs some motivation, just remember why you started your fitness journey in the first place you can do it!
So those are my 5 simple steps to losing weight, follow these and I promise you it will be more effective than any diet out there and the best thing is its a lifestyle change so you won't be coming off it, you will be fit and healthy for life.
