Are you having trouble shedding those unwanted pounds of body fat and inches and would like to reduce a few inches in clothes size?
It’s been a while since I’ve sent out a newsletter – mainly due to the large volume of clients I’m training at present and also the success of my Kettlebell class (not that I’m complaining!).
So thank you all for your continued loyalty 🙂
Your diet and activity levels are equally important so here represents a proven formula to optimise both and thus begin losing between 1 and 2 pounds of body fat per week:
Use the formula attached to calculate your calories needed to lose weight (note the formula for gaining or maintaining weight is included here as well as a guide for calculating calories depending on how active you are):
This provides a rough estimate of how many calories you need to lose weight so I’d advise tracking your intake, using a phone app such as My Fitness Pal, for a couple of weeks so that you get a good idea of the quantities needed to sustain weight loss.
You’ll know if you are on track as you should lose between 1 and 2 pounds per week. If not, then reduce your calories intake by 10-25% and wait another few weeks to re assess.
Fat should make up 25% of your calories with just 10% of that from saturated fat and the remainder made up of healthier fats such as avocado, olive oil and oily fish. Fat contains 9 calories per gram.
Carbohydrates should make up around 55% of your calories and should be from mostly whole grain varieties such as porridge, brown rice, whole wheat pasta, potatoes, fruits and vegetables.
Protein should be around 20% of calories and should be from lean sources such as chicken, fish, skimmed milk or vegetarian sources such as beans.
Carbohydrates and protein provide 4 calories per gram (alcohol is 7 calories per gram).
How much activity do you need for weight loss?
Again this can vary from one individual to another but an excellent guide is to be active for at least 5 hours per week with half of that being fairly intensive (my Kettlebells, Vipr and Boxercise sessions are excellent examples here). The remainder can be ‘active living’ with excellent examples being my Yoga sessions, brisk walking, gardening, house work and washing the car.
A fitness tracker app for your phone or a Fit bit can be great ways to input this information, 10,000 steps a day can greatly move you towards this goal – if you are not there yet then aim for a 5% increase in steps per week – I suggest keeping a diary and tracking your progress to become much more mindful of this.
So there we have it – no ‘magic formula’ for weight loss but some scientific principles which can be fine tuned for each individual.
If you need any more help with your diet, including a full report on your current food diaries and activity levels and access to the ‘Lean Man System’ (designed to re educate you in diet success), please feel free to let me know in our next session or email: firstname.lastname@example.org.
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Good luck with your weight loss and see you all very shortly!