Most people know that if you eat less and exercise more, chances are you will lose weight. It’s not rocket science! Actually, most aspects of this process have been investigated scientifically and many are not aware that this process can be calculated, so that the energy burnt consistently outweighs the energy derived from food eaten. More precisely, a calorie deficit is what is needed for you to lose weight. It means that you are eating a lower number of calories than you are burning through activity. For example, if you burn 2,500 calories a day and you only consume 2,000 calories the resulting calorie deficit amounts to 500. Because of this deficit, the body is forced to find this energy source from fat stores rather than food which results in weight loss over time.
It is possible to estimate the number of calories your burn daily by taking into account your weight, height, age, gender and level of exercise. A ‘calorie calculator’ which uses the Harris-Benedict equation will generate an approximate number of calories you need to consume daily in order to lose, maintain or put on weight. It is important to be aware that these calorie calculators merely serve as an estimate. They can be unreliable, so it is best to find your own maintenance intake. In other words, the body maintains its existing weight because it has the optimum balance of calorie intake and expenditure. Bear in mind that we rarely burn the same number of calories each day due to differences in activity, ill health and genetic predisposition for example, sensitivity to insulin.
A personal trainer can help you find your maintenance intake and a good way to start is by estimating that you will need about 15 calories per pound of weight, but note the calorie content of everything you eat for a few weeks and keep track of your weight and body composition. If your weight doesn’t fluctuate beyond a few pounds, then you have probably found your maintenance intake. You can then create a deficit accordingly if you wish to lose weight.
If you do want to lose weight then once you have calculated the number of calories your burn daily, you can either eat less and / or exercise more. Eating 500-1000 less calories a day will lead to weight loss of about 1-2 pounds per week subject to levels of activity not being reduced. You should make adjustments to your intake if you are not losing weight at all or you are losing weight too quickly. It is important not to ‘crash diet’ as this can be unhealthy and you are more likely to put the weight back on after a while.
It all sounds simple enough, but of course calorie counting is difficult, time consuming and tedious which is why personal training can really help. Even if you are adept at reading food labels, it is easy to misjudge the weight and volume of various foods when you are serving yourself portions. Food such as meat weighs a different amount once it is cooked due to water loss. Consequently weighing and measuring food before it is cooked will ensure consistency.
Simply eating less will create a calorie deficit, but obviously eradicating unhealthy foods from your diet should be your first choice. The aim is to lose weight not nutrients, so eradicate foods and beverages that contain empty calories from your diet such as fizzy drinks high in sugar, alcohol, biscuits, cakes and junk food. Low calorie, nutritious foods include lean meat such as chicken, fish, fruit, vegetables and whole grains. Most personal trainers have qualifications in nutrition and they will be able to advise you on diet, so that you can be sure you are eating a healthy diet with variety.
For results that last reducing calorie intake whilst exercising regularly is the healthiest option. Exercising aerobically for 30 minutes 3 to 5 times a week is the recommended amount and personal training is the choice many people make since a bespoke exercise regime can be designed to ensure a calorie deficit is achieved. Your personal trainer can integrate certain strength building exercises into your regime which will increase your muscle mass. If you are building up muscle within your routines then your metabolic rate will increase which in turn will burn more calories.
Bear in mind the Calorie Deficit Calculator will therefore underestimate the daily calorific amounts for people who have a high proportion of muscle mass and may overestimate the calorific needs for those who are obese, but as time goes on you will find your equilibrium.