2. Protein content 3. Water intake 4. Consistency and simplicity
Getting these factors right day to day will take your
results to the next level and make achieving your goals seem a piece of cake...
The C word...
Our body has a certain amount of calories that we need
to consume to maintain our current weight; this is called TDEE (Total daily energy expenditure). To lose weight all we need to do is eat less than our TDEE, this is called being in a calorie deficit. It is scientifically impossible to lose weight unless in a calorie deficit, this therefore makes calories one of the most important factors when wanting to achieve weight loss. Protein...
Like many in the health and fitness industry this
document will bang on about protein and to be honest it’s for good reason.
Protein has a few factors of its own:
It has a fullness factor. Protein is hard for the body
to break down, it takes longer to digest and therefore leaves you feeling fuller for longer Because of the last point the body needs to work a lot harder to digest protein. This means that you will burn more calories through eating protein than from the equivalent fats or carbs. Repair cells. Protein is known as the body’s building blocks, because it is required to build every cell. Every type of cell is constructed with protein. Any damaged cell such as a burst blood vessel is repaired with protein. Water intake...
The amount of water you drink in a day is really
important. The body is made up of 60% water and the blood is made up of 90% water. So here are a few facts: Studies have shown that when dehydrated the skin is more vulnerable to skin disorders and premature wrinkling. Constantly being dehydrated makes the blood thicker, this in turn increases your blood pressure. All of your organs need water to work Insufficient water intake will lead to kidney damage in the future and eventually lead to kidney stones. Cartilage, found in joints and the disks of the spine, contains around 80% water. Long- term dehydration can reduce the joints' shock- absorbing ability, leading to joint pain.
We recommend drinking 2-3 litres per day.
Consistency and simplicity...
Consistency is arguably the most important factor. You
need to be able to do all of the above day to day for this to have an effect. The more consistent you are the better your results!
To be able to keep this up day-to-day you must keep
your diet simple. Find things that work for you specifically. One of the major problems with ‘fad’ diets and diet plans is that they’re not specific to the individual who is completing them. These may not fit into your lifestyle and may include foods that you don’t necessarily enjoy.
Trust the process and have fun!
Weight loss isn’t achieved overnight. It’s a slow process consisting of building habits to ensure that your results last for the rest of your life. Make sure you enjoy it along the way! Want to be more specific? The Macro-method All foods can be split into 3 Macronutrients (macros) these are: Proteins Fats Carbs These macros make up most of your calories (minus alcohol)
How to work out your TDEE
Remember to work out how many calories you need for weight loss you first need to workout your TDEE. To do this we just need a simple equation: Your weight (in KG’s) x 22 (for women) 24 (for men) E.g if you weigh 70kg and are female: 70 x 22 = 1,540 This is your basal metabolic rate (BMR). You then need to times your BMR by your activity level: Light- 1.2 Moderate- 1.4 Heavy- 1.6 Very heavy- 1.8 So lets say you have a sedentary job and little exercise… 1540 x 1.2 = 1,848
Finally you need to times this number by 1.1 to
workout your TDEE. 1848 x 1.1 = 2,033 cals
Once you’ve worked out your TDEE you can now
minus a few calories to create a calorie deficit. We need to refrain from going to crazy with this because if you go too low with your calories, your body will fight back and experience a whole load of problems. First reduce your calories by 15% if you are female and 25% if you are male. Remember these calories are based off your DAILY intake so that includes the weekend, if you’re the type of person to binge Friday- Sunday then you might need to reconsider what you’re binging on. After 4 weeks we will have your first review where we will reassess your calories.
This will give you a good calorie deficit level to go of
for the next 4 weeks. After the 4 weeks you will have a good idea of weather the deficit works for you. You should split your calories up like so: 40% protein 35% carbs 25% fats So if you were consuming 1500 cals per day it would look like this: 150g Protein (40%) 130g Carbs (35%) 40g Fats (25%)
To know what these numbers are you will need a
method of tracking your calories, we recommend using the app ‘MyFitnessPal’. However, if you have another way that tracks calories and macros please feel free to use it.
Remember: Only try the Macro-method if you are
confident with all the components. The 4-Factor method is an easier way to get started and still achieve amazing results.