It’s 2019 and we’re already asking questions about our New Years Resolutions and how to get the most from them. We all set ourselves up with hopeful goals to fulfil during the year but are we doing what’s right to achieve these goals? We’ve addressed some of the most popular health related new years resolutions to give you some support along the way. This week we start with one of the most popular goals in the New Year.
Losing Weight and Getting Lean
How to lose weight is one of the most discussed fitness goals throughout the year and especially after a Christmas period of indulgence. Although it can depend from person to person, the basic science behind losing weight is not quite as complex as it seems.
One of the key aspects to consider when your goal is to lose weight is your calorie deficit. Firstly you need establish your BMR (Basal Metabolic Rate). This is essentially the amount of calories you need per day to maintain your current weight, not including calories burned from exercise (important!). You can calculate your BMR here.
If your goal this year is to lose weight then you need to bring your total calorie intake to below your calculated number in order to create a ‘calorie deficit’. You're safest aiming for one pound of fat loss a week which is generally achieved by consuming 500 calories less than your BMR each day.
How to achieve your calorie deficit?
Firstly, don’t panic. We know 500 calories can seem like a lot but it’s not just a case of eating less! There are various ways you can work at this number. In particular, exercise. Exercise is a key player and more importantly, allows us to eat more whilst still maintaining our calorie deficit. This brings me to my second calculator! Here the USDA have factored in your exercise to include a more accurate and reasonable recommended daily nutrient intake.
So if you increase your output, keep moving and perform a regular exercise routine, you’re living an active lifestyle meaning you need to consume more calories to hit your BMR – this means more food!
Take for example, a DRI (Dietary Reference Intake) of around 2500 calories, since you want to lose weight at a healthy rate you need to be consuming 2000 calories per day (500 less). Although this is a much more reasonable number than the BMR, its important to remember that since you’re only allowed 2000 calories per day you need to make sure these calories are good quality and relevant to your fat loss goals. There’s no use in consuming poor or ‘empty’ calories such as sugary drinks since this will only have a negative effect on your overall health and weight loss goals. To provide you with a helping hand we’ve created our Diet Whey blend to provide you with natural fat burning ingredients and nutrition plus high protein content (23g) and low calories per serving (123 Cals) – this can act as a great snack throughout the day to keep you on track, the high protein content keeps you fuller for longer and the low calorie count means you still have room to eat more (always a bonus!).
It works both ways - Weight Gain
Although we’ve focussed on losing weight and fat loss, remember that you can use your DRI to gain weight too. It’s the same logic in that you need to be hitting a calorie surplus (500 calories more each day) and exercise plays its part in making sure you add this weight healthily. Of course its clear you’ll put on weight by not exercising and eating more – we’re all guilty of this during Christmas! But it won’t be the healthy and strong muscle you were hoping for – be sure to include strength exercises to pack on your weight the right way.
Don’t become calorie obsessed
Above all, the key point we’d like to leave you with is being mindful of what you eat. Calories are not the only important factor in losing weight and it’s vitally important that you eat a healthy and balanced diet whilst working towards your calorie deficit or surplus. Many dietary experts will encourage you to focus on what you eat rather than how much you’re taking in. Calorie counting can even sometimes add to the stress of losing weight and as we know, stress is definitely not our friend when it comes to losing weight.
As always, we recommend a high quality diet including fruits, vegetables, nuts, seeds, whole grains, dairy, and lean meats since you’ll generally find you get full before you consume too much of these foods. More than anything, the protein sends signals to your brain to stop eating before you go too far. Another reason a protein shake is a great option to take during the day!
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The Supreme Nutrition Team