Understanding weight/fat loss and the contributing factors that allows this.
Understanding fat/weight loss and why so many fail at this goal.
If you are wanting to lose body and or weight then read on.
To lose body-fat and or weight you are required to be in a caloric deficit
This means consuming less calories to that of what you burn off through different processes.
To many calories going in to the body to that of what you burn off will result in weight gain
To little will result in weight loss.
A calorie is a unit of energy that our body uses to survive and carry out activities throughout life.
Lets look at how I establish how many calories you should be consuming for your fat/weight loss goals.
To determine your caloric intake for weight/fat loss I need to figure out your
Total Daily Energy Expenditure
This is how many calories you use daily through
The first thing I need to determine is your
Basal Metabolic Rate
This is how many calories your body requires to function i.e breath, organ function etc
Everyones is different as we are all different shapes, sizes, ages etc
so do not pick a random number as it more than likely won’t work.
The second thing I need to determine is your
Non Exercise Activity Thermogenesis
This is how many calories your body uses for non exercise activity such as
cleaning the house, walking to work or the shops, fidgeting, cutting the grass etc.
The next thing I need to determine is your
Exercise Activity Thermogenesis
This is your exercise levels such as planned walking habits, running, strength training, swimming, classes, bootcamp etc
The next one is
Thermic Effect Of Food
Believe it or not
You do actually use energy digesting foods
Protein being the better one as it has a higher thermic effect than fats and carbohydrates.
Putting all this together gives me a total number of calories that you are able to consume to reach your goals.
Lets look at my calculations
based on me wanting to lose a pound a week.
My activity levels are high
I am short and an older person
I need 2,774 Calories/day to maintain your weight.
I need 2,274 Calories/day to lose 1 lb per week.
I need 1,774 Calories/day to lose 2 lb per week.
I need 3,274 Calories/day to gain 1 lb per week.
I need 3,774 Calories/day to gain 2 lb per week.
However if I was sedentary like the majority of people are
then my calories would be as below which is nearly a 1000 calories less a day.
I need 1,930 Calories/day to maintain your weight.
I need 1,430 Calories/day to lose 1 lb per week.
I need 930 Calories/day to lose 2 lb per week.
I need 2,430 Calories/day to gain 1 lb per week.
I need 2,930 Calories/day to gain 2 lb per week
Sticking to your calories will give you results and as you lose weight it will be adjusted but as you can see, the more active you are the more calories you can consume. therefore if your calories come out low and you think man alive I will not survive on that ( you will ) then pick up your activity levels – simple as.
The only two factors I want you to concern yourself with when it comes to nutrition is
How many calories you can have
How much protein you should consume
For me at 75 kgs having approx 1.6-2 grams of protein per kg of body weight is awesome for assisting with fat/weight loss and this macronutrient helps with fullness and repair.
120grams – 150grams of protein daily
Protein has 4 calories per gram
Carbs 4 calories per gram
Fats 9 calories per gram
Alcohol 7 calories per gram
Therefore if I ate 150 grams of protein x 4 calories = 600 calories
Leaving me on a goal of 1 pound a week fat/weight loss
1674 calories to consume in the other macronutrients.
What happens if I want to over indulge at the weekend?
If I want to have 2000 calories etc at the weekend I adjust my calculations in the week.
So daily Monday to Friday I would reduce by 400 calories a day
and enjoy them over the weekend
meaning I will still lose a pound a week 🙂
Its all about knowing what you should be doing
Moving as much as possible
Being sensible when it comes to food and drink intake
and staying within your caloric intake.
You know hat to do
You know how to succeed
You know I can help
Hit the link below to book a complimentary facebook/skype video consultation to discuss your goals.
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Training plan with Video and written instructional fitness programs with mobilisation and stretching protocols based on your goals, commitment and lifestyle
Bespoke planning – Every aspect of the plan is carefully put together to ensure you have every possible resource to make great progress.
Plans updated each month
Log your sessions and stats through the app
Body statistic measurements and photos for body compositional changes
Educational booklets and Videos in your coaching area for nutrition, training and lifestyle.
Education on how to work out and manage your caloric intake for fat loss.
Personalised advised meal plans and recipes books with caloric daily targets as well as macronutrient breakdown based on your goals.
Two way massaging facility in your app for accountability, advice and encouragement.
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