Weight Loss – Nutrition, Calories, Macros and Micros
Weight Loss – Nutrition, Calories, Macros and Micros
How weight loss works – with a personal story to match!
This will have to be a simplified version of the weight loss
process! And
keep in mind, not everyone is the same and some people lose weight more
easily than others, and others may keep weight on for various health reasons.
Make sure you see your doctor first if you are aiming to lose weight, as they
can look through your medical history and point out any potential patterns or
issues, which could help you to find the best method for you. Now that that’s
out of the way, we can get into the general rules and sciences behind weight
loss.
So, when you eat food, you are taking in energy (calories). When you move
and exercise, you are burning calories. When you burn more calories than
what you are eating, you will lose weight. Keep in mind that your body needs
a basic number of calories in order to survive and keep your organs running,
which is why it’s very important to eat enough. I add this because when I first
started to consider calories I was a bit taken aback by the notion of “burning
more calories than you take in”, thinking I would have to burn 1800 calories
worth of exercise a day! But perhaps that was just my very silly mistake; you
are probably a lot more intelligent than that!
When you reach a calorie deficit, your body begins to turn to energy sources,
which are already in your body, i.e. stored fat. Sometimes, muscle can also
be used for energy, which does result in weight loss, but it also results in
muscle loss and a less-toned physique. You can remedy this by incorporating
strength training into your fitness routine, as well as high intensity cardio. By
doing this, you are helping your body to burn fat as well as building muscle
at the same time. You also need to eat properly to give your body enough
protein and energy to get through those workouts and repair those muscles
properly afterward!
Some people opt for the low-calorie method of weight loss, and I have also
done that. It worked for a while but I couldn’t sustain it, so I had to turn to
keep in mind, not everyone is the same and some people lose weight more
easily than others, and others may keep weight on for various health reasons.
Make sure you see your doctor first if you are aiming to lose weight, as they
can look through your medical history and point out any potential patterns or
issues, which could help you to find the best method for you. Now that that’s
out of the way, we can get into the general rules and sciences behind weight
loss.
So, when you eat food, you are taking in energy (calories). When you move
and exercise, you are burning calories. When you burn more calories than
what you are eating, you will lose weight. Keep in mind that your body needs
a basic number of calories in order to survive and keep your organs running,
which is why it’s very important to eat enough. I add this because when I first
started to consider calories I was a bit taken aback by the notion of “burning
more calories than you take in”, thinking I would have to burn 1800 calories
worth of exercise a day! But perhaps that was just my very silly mistake; you
are probably a lot more intelligent than that!
When you reach a calorie deficit, your body begins to turn to energy sources,
which are already in your body, i.e. stored fat. Sometimes, muscle can also
be used for energy, which does result in weight loss, but it also results in
muscle loss and a less-toned physique. You can remedy this by incorporating
strength training into your fitness routine, as well as high intensity cardio. By
doing this, you are helping your body to burn fat as well as building muscle
at the same time. You also need to eat properly to give your body enough
protein and energy to get through those workouts and repair those muscles
properly afterward!
Some people opt for the low-calorie method of weight loss, and I have also
done that. It worked for a while but I couldn’t sustain it, so I had to turn to
another method. I decided to ramp-up my workouts and eat a more
wellrounded diet, full of nutritious foods, and enough of them. By training
with
weights and high intensity cardio, my metabolism became faster and more
efficient, and my increased muscle mass helped me to burn more calories.
weights and high intensity cardio, my metabolism became faster and more
efficient, and my increased muscle mass helped me to burn more calories.
Calories
“Calories” is basically another word for energy. When you eat, you
are
consuming energy, which your body uses to function and grow. If you eat too
many calories, you will put on weight, if you reduce them, you will lose
weight. You can figure out how many calories you need in order to lose
weight by punching your weight, height, age, gender and activity level into an
online calorie-counter. It will tell you how many calories you need to eat in
order to lose, gain or maintain weight. A good rule of thumb is to reduce your
calorific intake by 300-500. This can be done pretty easily just by cutting out
high-calorie foods such as processed treats, cakes, ice cream, white starches
and alcohol.
consuming energy, which your body uses to function and grow. If you eat too
many calories, you will put on weight, if you reduce them, you will lose
weight. You can figure out how many calories you need in order to lose
weight by punching your weight, height, age, gender and activity level into an
online calorie-counter. It will tell you how many calories you need to eat in
order to lose, gain or maintain weight. A good rule of thumb is to reduce your
calorific intake by 300-500. This can be done pretty easily just by cutting out
high-calorie foods such as processed treats, cakes, ice cream, white starches
and alcohol.
Macronutrients
Macronutrients are the main groups your food is categorized under:
carbs,
fats, and proteins. Each of these has a particular function in the body, and
they are all important for weight loss and general health. I know there are
many people out there who banish carbs, but let’s make this book a carbfriendly zone!
fats, and proteins. Each of these has a particular function in the body, and
they are all important for weight loss and general health. I know there are
many people out there who banish carbs, but let’s make this book a carbfriendly zone!
Carbohydrates
Carbs give you energy! Your body adores carbs because it’s an easy
energy
source. Carbohydrates, especially those found in starchy or sugary foods are
often very high in calories, which is why people avoid overeating carbs
when trying to manage their weight. When you don’t burn off the energy you
consume, your body stores it as fat – so it’s best to eat a high-carb meal on
days when you are active and exercising. As long as you eat carbs which
come from whole, natural sources with slow-releasing energy, there’s
absolutely no need to fear them! If you want to eat bread? Opt for a
wholegrain sourdough from a real bakery as opposed to a white loaf from the
source. Carbohydrates, especially those found in starchy or sugary foods are
often very high in calories, which is why people avoid overeating carbs
when trying to manage their weight. When you don’t burn off the energy you
consume, your body stores it as fat – so it’s best to eat a high-carb meal on
days when you are active and exercising. As long as you eat carbs which
come from whole, natural sources with slow-releasing energy, there’s
absolutely no need to fear them! If you want to eat bread? Opt for a
wholegrain sourdough from a real bakery as opposed to a white loaf from the
supermarket (these are often full of sugar and refined white
flour). If you feel
like pasta? Opt for a whole-meal variety and take note of the serving size on
the packet and stick to it so you don’t add extra calories with large portions.
Carbs to eat:
Starchy veggies such as sweet potatoes
Fruits and berries
Whole grains such as quinoa, brown rice, oats
Wholegrain breads and pastas
Carbs to avoid:
Processed, white flour (cakes and baked goods, white bread)
White pasta
White rice (in moderation is fine, but brown rice is far better)
Sugary foods (sweets, cakes, ice cream…all of the classic sugary
snacks!)
like pasta? Opt for a whole-meal variety and take note of the serving size on
the packet and stick to it so you don’t add extra calories with large portions.
Carbs to eat:
Starchy veggies such as sweet potatoes
Fruits and berries
Whole grains such as quinoa, brown rice, oats
Wholegrain breads and pastas
Carbs to avoid:
Processed, white flour (cakes and baked goods, white bread)
White pasta
White rice (in moderation is fine, but brown rice is far better)
Sugary foods (sweets, cakes, ice cream…all of the classic sugary
snacks!)
Fat
Healthy fats are important for the body to function properly. Fats
make you
feel satiated and full, and they help the body to absorb and process essential
nutrients and proteins. Good fats found in foods such as fish and avocadoes
are great for cognitive (brain) health and keeping the skin in good condition.
Adding a source of healthy fat to your dinner will help you to feel satisfied.
Opt for nuts, seeds, avocado, fish and olive oil.
Fatty foods to eat:
Avocadoes
Nuts and seeds
Olive oil
Oily fish such as salmon and tuna
Fatty foods to avoid:
Fried foods (fast foods)
feel satiated and full, and they help the body to absorb and process essential
nutrients and proteins. Good fats found in foods such as fish and avocadoes
are great for cognitive (brain) health and keeping the skin in good condition.
Adding a source of healthy fat to your dinner will help you to feel satisfied.
Opt for nuts, seeds, avocado, fish and olive oil.
Fatty foods to eat:
Avocadoes
Nuts and seeds
Olive oil
Oily fish such as salmon and tuna
Fatty foods to avoid:
Fried foods (fast foods)
Processed fats such as margarine
Protein
Protein is very important for muscle growth, that’s why hard-core lifters are
always guzzling protein shakes and egg whites! If we didn’t eat any protein,
our cells, bones, muscles, nails, (basically our whole body!) couldn’t repair
and renew itself and grow stronger. It’s important to incorporate protein into
your diet so your body can remain strong and supported. Protein is also very
satiating so it fills you up and keeps cravings at bay.
Protein to eat:
Eggs
Lean red meat
Lean chicken
Fish
Unsweetened yogurt
Beans and lentils
Tofu
Protein to avoid:
Fatty meats
Micronutrients
Micronutrients are far more commonly known as vitamins and minerals. We
usually take supplements and pills to boost our micronutrients, especially in
the winter when we are prone to get sick. However, you really can get
enough micronutrients through a proper diet (unless you have a condition
which hinders your body’s ability to absorb and hold onto certain
micronutrients). As long as you eat lots of fresh fruits, veggies, lean meats,
grains and seeds you should be getting enough micronutrients. However,
blood tests can detect micronutrient deficiencies and you can take
supplements to remedy this.
Protein
Protein is very important for muscle growth, that’s why hard-core lifters are
always guzzling protein shakes and egg whites! If we didn’t eat any protein,
our cells, bones, muscles, nails, (basically our whole body!) couldn’t repair
and renew itself and grow stronger. It’s important to incorporate protein into
your diet so your body can remain strong and supported. Protein is also very
satiating so it fills you up and keeps cravings at bay.
Protein to eat:
Eggs
Lean red meat
Lean chicken
Fish
Unsweetened yogurt
Beans and lentils
Tofu
Protein to avoid:
Fatty meats
Micronutrients
Micronutrients are far more commonly known as vitamins and minerals. We
usually take supplements and pills to boost our micronutrients, especially in
the winter when we are prone to get sick. However, you really can get
enough micronutrients through a proper diet (unless you have a condition
which hinders your body’s ability to absorb and hold onto certain
micronutrients). As long as you eat lots of fresh fruits, veggies, lean meats,
grains and seeds you should be getting enough micronutrients. However,
blood tests can detect micronutrient deficiencies and you can take
supplements to remedy this.
Important micronutrients to keep an eye out for:
Iron
Magnesium
Folate
Calcium
Zinc
B, A, C and E vitamins
Iron
Magnesium
Folate
Calcium
Zinc
B, A, C and E vitamins
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