Mar 10 2017

Simple Sustainable Fat Loss

As Sal mentioned in last week’s blog, if you’re serious about losing weight you must be willing to take it slow. For that to work, you must make simple changes you can stick with long term. Keeping things simple is the key to sustainable weightloss! There is no single ‘best’…

As Sal mentioned in last week’s blog, if you’re serious about losing weight you must be willing to take it slow. For that to work, you must make simple changes you can stick with long term. Keeping things simple is the key to sustainable weightloss!

There is no single ‘best’ dietary approach for everyone.

BUT – there are some simple rules you must follow to be successful.

Calorie Deficit.

This is the one you simply cannot escape. Calories are king – to lose weight you must consume less than you expend. To do this, you must work out how much your maintaince level of calories is and get below that. For example, a moderately active male weighing around 80kg needs around 3000kcal to maintain his weight. But this doesn’t mean you should start aiming to eat as little calories as possible, a 10% deficit is great for steady weightloss. Plus, drastically restrciting calories and crash dieting often leads to a rebound effect. People regain all the weight (and often more) they lose. The main culprit for this is people slipping back into their old habits as soon as the diet is over. They don’t educate themselves on the importance of food quality, exercise and having social support, all of which are key factors for keeping it off in the long run.

Eat Filling Foods.

Being hungry is the worst! If you’re looking to lose weight you must make smart food choices. Whole foods that come straight from the ground, farm or sea should make up 80% of your diet. Make sure you have some protein with every meal, lean meats like chicken, salmon, cod, steak or legumes like lentils and beans (not baked!). Look for foods high in fibre, beans, whole grains and potatoes are great.  Finally, stack your plate with lots of veg! Meal composition is also vital to keeping you full. Your plate should be about 50% veg, 25% whole grains and 25% protein. If you manage that you’ll feel satisfied after every meal!

Don’t Cut Out All Your Favourite Foods.

If you have weight to lose and you dream of dropping a few extra kilos, you will have to sacrifice some the the foods you’re currently eating. But that doesn’t mean you have to eliminate all the food you enjoy. I mean can you imagine a life without burgers?! Completly removing everything you enjoy is not only unnecessary but also will almost certainly lead to you going off the rails and binging! If 80% of your diet is good nutrient dense food, then you have some room left to enjoy your favourite foods and still lose weight. If you’re smart and plan ahead you can allow yourself to have a bit more flexibilty when you need it, whether thats having dinner with friends, at the cinema with the kids or just out for a couple of drinks on a Saturday! In real terms, if an active 85kg man is consuming 3000kcal a day. This puts him into a calorie deficit. If he wants to spend 20% of his daily calorie intake on beer, he can have 3 pints of lager a day! Not bad!

Consistency.

Commiting to being healthy means making a lifestyle change (blog link https://salecca.co.uk/fancy-giving-away-cash/). Making changes that you can consistently stick to day in day out will make this lifestyle change happen, choosing a ‘diet’ won’t. Diets aren’t consistent, they aren’t set up to be followed for the long run. Find an approach that you can follow for the rest of your life and go out every day and implement it, that’s how you’ll be successful at losing fat and most importantly that’s how you’ll keep it off!The ‘best’ dietary strategy is the one you can stick to!

 

Author

James Drummond