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Serious Nutrition Advice
5 Simple Steps to Lose Weight
So much is written about losing weight. In the face of so much contradictory evidence about which diets, what works and what doesn't - where do you start? As far as we're concerned there are 5 simple steps
1. Create a Calorie Deficit
To lose weight you need to consume fewer calories than your body needs, hence creating a calorie deficit. So how do you work out what they add up to?
If you think in kilos...
Multiply your body weight by 22, for example, 70 x 22 = 1540 calories per day
Or, if you prefer to think in lbs...
Multiply your body weight by 10, for example, 10 x 186lbs = 1860 calories per day
Combining a low calorie diet with an exercise regime will give you faster results than diet or exercise alone.
2. Follow a More Regular Eating Plan
By following a different eating pattern you can reduce your hunger and speed up your metabolism. So instead of having 3 meals a day, have 6 smaller meals - not exceeding the total calorie intake you have previously calculated
It's also important to make sure that each of these smaller meals are of equal calorific value...
for example, 5 meals totaling 1540 calories per day, would mean approximately 308 calories per meal
It's a common mistake to assume that skipping meals helps you to lose weight. What actually happens is that this slows down your metabolic rate and then reduces your energy as your blood sugar levels drop. Stabilise your energy levels with regular intakes of calories throughout the day.
3. Introduce Sports Nutrition
It's been shown that using meal replacements, high in whey protein, not only preserves muscles when dieting, but you'll also suffer less from hunger and therefore reach your weight goals more easily.
Fat burners or Thermogenic supplements can aid normal energy expenditure. They do what they say, help to burn fat! Thermogenesis is the process of heat production, which can help the body to metabolise. Not for those who want to build muscle, rather for those who want to use up energy stored as body fat.
4. Stay Hydrated
To lose weight you need to drink sufficient water to maximise your results. Aim for 2-3 litres a day. This is most easily achievable in small regular drinks and will support weight loss.
During exercise vital fluids and nutrients are lost from the body through sweating. It's obviously really important to drink lots, before, during and after exercise.
Our advice is to drink water prior to your sports or training activity and then take Isotonic drinks during and after. Why Isotonics and not water?
When exercising for more than an hour, an Isotonic drink - one that contains the same concentration of carbohydrate, sodium and potassium particles found in the body - has been shown to assist training capacity and rehydration more efficiently than water.
5. Exercise Regularly
Muscle is metabolically active, that is, it burns calories. If you lose muscle, your body's demand for calories decreases and weight loss becomes more difficult.
The best way to preserve muscle and keep your body toned is to exercise at least 3 times a week for around 45 minutes.
If gyms are where you exercise, aim to complete 3 weight sessions a week. You can then gradually add cardiovascular training - running, cycling or aerobics to your regime, two or three times a week. These combined exercises will increase the amount of calories burnt and you'll be well on your way to achieving reduced fat levels.
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