Weight or fat loss is all down to creating a calorie deficit.
If your BMR (Basal Metabolic Rate – how many calories you need to function at complete rest) is 1500 calories, and you live a sedentary lifestyle, so burn around 300 calories a day. A calorie deficit for you is anything between 1500 and 1800.
Going below the BMR number is not advised as this will negatively impact your bodily functions, cause vital organs to work less efficiently and general make you feel like shit.
Now you know the score on calories and losing weight, lets break down what to eat.
You’ve probably heard coaches and personal trainers say to only eat single ingredient foods, plenty of protein and veg, cut out the junk, cut out the sugar and avoid bread.
The reasoning behind this is it will improve many aspects of your daily health from improved sleep, cravings, productivity and general wellbeing. But looking at in a calorie perspective junk food, sugary foods and bread all contain high amounts of calories and high amounts of carbohydrates per serving. Carbs tend to be the food macronutrient that people cannot control and stay within restrictions as well as the other 2, protein and fats. Leading to over consumption and a surplus of calories.
For example, my favourite pack of crisps is Walkers Thai Sensations. One small bag of these contains 40g of crisps, which will not even touch the sides of my stomach, totals 24 grams of carbs and 201 calories. If I was eating to a calorie and carb restriction I would have lost a lot from a bag of crisps that will have no effect on my satiety whatsoever.
This is where the ‘clean eating’ trend has emerged from. If you chose to replace those crisps with sweet potato for example, a carb heavy single ingredient food, you could consume considerably more food totaling the same quantity of calories and carbs as the crisps. You could in fact consume around 125g. This will of course keep you feeling fuller for longer. Something that is vital when dieting and trying to lose weight.
As you can see it is very easy to over consume calories from snack and junk foods. Make smarter food choices, think about eating to feel full.
If you are just starting out on a fat loss or weight loss journey get your head around macronutrients and calorie quantities of the foods that you eat. Control your intake whilst still eating your favourite, palatable foods.
Many people I coach tend not to overeat quantities of foods, its just they eat high calorie, pleasurable foods that are small in volume.
My number 1 tip of eating bigger amounts of food to keep you feeling fuller for longer without consuming high amounts of calories is veggies.