Many of us are looking to drop kilos. Obesity is a major health concern in Australia now as it is estimated that 62% of Australians are overweight or obese.
One proven method to lose weight is through a calorie deficit. You work out what your daily calorie requirements are, and you eat less. To lose 0.5kg per week you need to eat 500 calories less per day than your maintenance calorie requirements. There are 2 numbers you should know if you want to embark on a healthy weight loss program and that is your BMR (Basal Metabolic Rate) and your EER (Estimated Energy Requirement). There are calculators online to assist you in calculating these numbers.
Your BMR is your baseline. This is the number of calories a day that your body needs for basic at-rest function. Your EER is the number of calories you require to maintain the weight you are currently at with the level of activity that you engage in throughout the day. To lose the estimated 0.5kg per week you need to consume a minimum of 500 calories less than your EER per day.
Another interesting fact about calories and weight management. Did you know that if you consume an extra 197 calories per day above your EER you will easily gain up to 10kg in a year? To put that into perspective, a large McDonalds Latte is 243 calories, and a mini blueberry muffin is 132 calories. This is why our weight can get away from us because we don’t consider just how many calories we are consuming every day with the extra coffee or snack.
But what about my BMI you may be asking?
This is what is considered your Body Mass Index, which measures the amount of body fat that an individual has based on their weight and height. This is an inaccurate representation of body fat composition as it does not consider muscle mass and bone density. When I was studying nutrition at university the lecturer taught us to calculate BMI and then told us to forget about using it in practice as it is not accurate, but they still are required to teach it. My advice, focus on your other numbers.
There are so many different types of diets and pills and potions all claiming to help you lose weight but the one sure fire way is to be in a calorie deficit. That is output vs input. Many people also think that increasing their exercise is also going to make them drop the weight but the reality is that exercise only makes up about 5% of your energy output every day. Daily exercise is essential but instead of looking at it as a calorie burner look at it as a fitness, strength and mobility builder.
So, it really does come down to the amount of calories you put into your body. The key with calorie intake is to consume foods that are nutrient dense so you feel satiated for longer. Proteins and fats which help you to feel fuller for longer and are the most supportive energy sources for the body. Don’t be afraid of carbs, we need carbohydrates and glucose is the number one energy source for our brain. But we do need to consume them sensibly. Complex carbohydrates such as what you will find in lentils, pumpkin and sweet potato are a great source to pair with your primarily protein and fat meals.
Now for your weight-loss journey to be successful and sustainable there are many other factors to take into consideration and should be discussed with your health professionals especially if you have other health issues such as diabetes. But taking an honest examination of your calorie intake and measuring against your EER is a great place to start.
Want to know more? Book you nutrition consult with Linda here
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