How to lose weight
How to lose weight
Do you want to lose weight so you look better and feel more confident? Then you need to create a calorie deficit by burning off more calories than you take on board. You can achieve this by exercising more (to burn more calories), eating less than you need to maintain your current weight – or a mix of the two.
Scientific research shows that a combination of both provides, by far, the best results and leads to long term, healthy weight loss that’s easier to maintain. So getting a desirable lean and toned body means exercising regularly and eating moderately. No surprises so far!
However, all this may not be as simple as it first seems and an over simplistic view of the facts often leads to incorrect advice - encouraging long term weight problems, general tiredness and poor health. For example, it’s really important not to reduce your food intake too much and experts recommend limiting your total daily calorie deficit to 500.
Tempted to lose weight faster by reducing your calorie intake by more than 500 calories? Think again! This is definitely not recommended if you want long term results.
If you reduce your calorie intake too much, your body can start to break down muscle for fuel and you become less ‘metabolically active’. Losing muscle means you need fewer calories to support your weight, so it’s easier to gain fat.
Five-step plan for guaranteed weight loss
Step 1. Create a calorie deficit
So, to create the calorie deficit required to lose weight, how many calories should you consume each day? You can work this out by simply multiplying your body weight in kilograms by 22. (For example, 70kg x 22 = 1540 calories per day.) If you prefer to work in lbs then multiply your body weight by 10. (For example, 154lbs x 10 = 1540 calories per day.) You’ve now got your calorie deficit.
Step 2. Feel less hungry and speed up your metabolism by eating five or six small meals per day.
Five small regular meals are easy to achieve when you include sports nutrition products – just take a look at the sample menu for beginners below. Your calories for the day should be split between your five regular meals. For example, if your daily intake should be 1540 calories, divide this by five and you should have around 308 calories at each of your five daily meals.
To work out your recommended daily protein intake in grams, multiply your body weight in kilograms by 1.5, then divide this between your five regular meals. For example, 70 x 1.5 = 105g. 105/5 = 21g of protein at each meal.
Skipping meals is not an effective way to lose weight. It reduces the metabolic rate and allows blood sugar levels to drop, which in turn reduces energy levels. A regular intake of calories throughout the day combats this.
Split each of your meals into three equal parts – protein, carbohydrate and salad or vegetables. A good rule of thumb for fat loss is to make each third roughly a fist-sized portion.
Step 3. Introduce sports nutrition products to help you reach your goals
Using nutritional products high in whey protein (for example, Promax ) not only preserves muscle when dieting – therefore supporting a healthy metabolism – it also reduces hunger and cravings, making it easier to lose weight. Whey protein also supports the immune system, boosting levels of the powerful antioxidant, Glutathione. You’ll achieve even faster results using additional sports nutrition performance products such as Thermobol and Promax Diet **(links to products and product pics at side of text). They have ingredients that mobilise and burn fat when used in conjunction with the advised exercise and diet plan.
Step 4. Exercise regularly
The best way to achieve an attractive lean and toned body is to train in the gym at least three times per week for around 45 minutes. We recommend three weight training sessions and gradually adding cardiovascular training (such as running, cycling or aerobics) up to three times per week to increase the calories you burn and therefore increase your fat loss.
Step 5. Stay hydrated
Drink two to three litres of water daily to support weight loss and maximise your results. This is easy to achieve in small regular drinks. Remember, if you want to lose weight, it’s important to think long term. Losing 1lb per week is 4 – 5 lbs per month and around a stone in 3 months. With this approach you’ll keep the weight off.
