When it comes to sustainable weight loss, slow and steady is inevitably the key to success, however unattractive it may sound. This translates into a slight calorie reduction, most days over long periods of time. For example, a 300-500 calorie reduction each day over three to four weeks is likely to result in ½ -1kg (2 pounds) of weight loss each week or 3-5kg (6 - 10 pounds) each month which is not insignificant.
No matter what diet you choose or plan to start, the bottom line remains caloric intake. Even if you consume the healthiest of diets and ingredients, so long as you take in more calories than you burn, you will not lose weight. Caloric balance is the key.There are two important factors in reducing calories through diet.
1. Exercise
Participating in regular exercise is very important. It keeps you fit and will burn excess calories, reducing your overall calorie intake. It can also be just as beneficial to incorporate incidental exercise throughout your day.
- Change your everyday habits. This is a great way to offset some of the calories you take in through your diet:
- Choose the stairs rather than the elevator.
- Get off the bus, tram or subway a stop earlier and walk to your destination.
- Park your car at the far end of the carpark when doing your weekly shopping.
- Walk to the corner store for milk and bread rather than driving.
- Walk to the next office to speak with colleagues in person rather than sending an email.
Choose to 3-4 intense targeted workouts per week. Some good choices include swimming, circuit, cycling, running and weight training.
Another way to include high intensity, high calorie burning exercises into your week is to join a team sport which includes competition as well as training weekly.
Finally it’s important to stay motivated. Reducing your calorie intake is hard. Take some time to look at your motivation. By writing down your motivation and your goals, you are more likely to stick to your calories and lose weight. Losing weight is about cutting your overall calories. The fastest way to reduce calorie intake is to combine diet and exercise.
2. Change your diet
Changing your diet is by far the most effective way to losing weight. Look at your current diet and make a change towards healthy and filling foods. Foods that are healthy and filling keep you fuller for longer, and mean that you reduce the amount of food and calories you are eating.
Your diet should include complex carbohydrates such as natural oatmeal, sweet potatoes and brown rice.
Vegetables (broccoli, spinach, green beans, cabbage, cauliflower, lettuce, radishes, asparagus, etc) fruits and salads should make up a large proportion of your diet.
Your source of lean protein should come from egg whites, chicken, turkey, lean red meat and fish (salmon, tuna, etc) and lentils, beans, tofu, nuts, non-fat dairy for vegetarians. Lean protein should be eaten with every meal.
These options should keep you full and help you to avoid overeating leading to a high calorie intake and weight gain.
Try to avoid fatty, deep fried, and foods full of sugar. These are high calorie foods without any nutritional value. They will increase your calorie intake without satisfying your hunger.
3. Reduce your portion sizes
Often our portion sizes are much larger than we need. You should serve meals using a smaller plate. If there is more food than needed, put it away for another meal. It’s much harder to have another serving if your leftovers have been portioned out for another meal.
Eat slowly. It takes some time for your body to register that you are full. If you eat quickly, you will eat too much food, and end up eating more calories than you need.
Don’t eat if you aren’t hungry and choose foods that keep you fuller for longer.
By drinking up to a liter of water before a meal, you will feel fuller and less likely to overeat.
P.S. I share about my food and workouts regularly on Instagram. Check it out here if you would like to stay in the know
