How can I lose weight?
Are you struggling to lose weight? More and more Australian’s are having the same problem as you, and why is this? We live in a wonderful age, where bad diseases and poor living standards are almost unheard of, especially in a prosperous country like Australia.
So why are the majority of Australians really having trouble losing weight?
One answer may be with the abundance of food we now have on offer to us, at very cheap prices. Therefore, people are likely to eat much more than they used to, simply because they can.
Humans have spent most of their evolution starving and it’s only been in the modern age that this is simply not the case any more. So when a species evolves struggling to eat enough food and then there is a ton of cheap food everywhere, what do you think will happen? Yes, we will all stock up and eat it.
It’s not coincidence that high fat, high sugar foods are so appealing. It’s hard wired into us to find them exactly that way!
High fat and high sugar foods were prized in primitive cultures as they may make the difference between making it through the next Winter or simply starving to death.
Another answer may be with all the awesome technology now we are burning fewer calories as a result. Manual labor has decreased considerably for most people in the last 50 years and this doesn’t help to burn off all those extra calories we are eating.
These two very important factors are the main reasons why many Aussies are saying,
“I need to lose weight”
So what can be done? What can answer the oh so common plea of “HELP ME lose weight” – what is the answer to team weight loss Australia
In this article we will go over exactly that, what can be done to help you, your family and your friends, slim down and become a healthier, happier person.
The Basics: How to lose weight
As we discussed previously the main cause of being overweight in modern society is that:
• We eat too much!
• We move too little!
Using that logic the solution would obviously be:
• Eat Less!
• Move More!
Wow how straightforward is that (here’s a little funny video which although obvious makes a great point)
What a lot of people struggle with though, is what exactly to eat. What diet is the best way to lose weight? Simply eating less calories isn’t always enough.
Imagine just eating McDonald’s, but only enough to be a little under your maintenance caloric level – would this loosing weight? Well yes it may do that but you might lose more muscle rather than fat.
Muscle tissue burns calories, but fat tissue doesn’t, so ideally you want to increase the fat burning and decrease the muscle wastage when dieting.
Make sure it’s healthy weight loss
Sure it’ll work for a while, but you cannot sustain a healthy lifestyle on cabbage or fat loss supplements alone and I’m sure your partner wouldn’t be too appreciative of it either!
The cabbage soup diet worked (albeit only as long as you could stand it) and it did so by drastically reducing calories, but when you apply a great shock to your body by doing this, it usually responds in an equally countering way – by slowing your metabolism.
This means your body will be effective using less calories each usually resulting in you feeling tired, irritable and sometimes downright depressed.
The best weight loss diet is when your calories are slightly (100-200 calories) below what you require maintaining your body weight. This is easy worked out by using the following guide:
BMR = Basal Metabolic Rate
This is the amount of calories your body needs to maintain your body weight.
Here’s how to calculate it:
|Men: BMR = 66 + (13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Women: BMR = 655 + (9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
For example if you were a 35-year-old women who weighs 78kgs and is 170cms tall you would work out your BMR in the following way:
655 + (9.6 x 78 ) + ( 1.8 x 170 ) – ( 4.7 x 35 ) = BMR
655 + 748.8 + 306 – 164.5 = 1545.3 calories per day.
And by subtracting the 200 calories from that calculation you will get approx. 1350 calories a day to reduce body weight.
With this figure in mind you will now be able to customise a diet that suits your calorific needs for each day.
“Your body can do anything…It’s your brain you have to convince”
What is the best weight loss program?
There are many weight loss programs so we will list a few of them to get you thinking about what suits you best.
Low Fat Diets:
By reducing your fat intake you intake of calories is greatly reduced, this in itself can be very helpful in reducing body weight.
Some people may eat too many high sugar foods and these foods are quite often very low fat, but just because a food is low in fat doesn’t necessarily mean it is low in sugar. High sugar foods are also very easy to eat too much of them.
Examples of low fat diets are: the Pritikin diet, Volumetrics and DASH diets.
Low Carbohydrate Diets:
Low carb diets are usually high in protein, which can help increase lean muscle tissue.
Low carb diets can lower insulin in the body, which makes people more efficient at burning body fat.
Since carbohydrates are the brains number one choice in fuel until a person has become used to low carbs they may feel a little foggy minded and have decreased ability to concentrate.
Examples of low carb diets are: the paleo diet, the south beach diet, and the Atkins diet.
Before deciding which type of lower calorie diet suits you best make sure you adhere to these weight loss tips as they may help you lose the extra fat.
- Make sure your getting enough sleep. Sleep deprivation can really slow your metabolism, which in turn makes you crave higher calorie sugary snacks to perk you up the next day. You should aim for 6-8 hours of quality sleep a night to ensure your body produces adequate leptin, the hormone responsible for telling your body to stop eating.
- Make sure your not sitting down too much during the day. If you work an office job it’s very important to sit slumped in front of the screen all day, get up regular and go for a walk, use the stairs and stretch.
- Make sure you cook your meals. Maybe you are time poor and don’t cook enough so you eat takeaway. Although a takeaway salad may seem the healthy option most are full of extra calories that you wouldn’t get it you cooked at home. One way of getting more home cooked goodness into your body is to cook more than one serving of a meal at a time then freeze the remaining meals so you always have a spare in the freezer.
- Make sure your eating enough “good” fat. Sounds weird right? you want to lose fat but you are told to eat fat! Well as strange as it sounds some fats are vital to keep your body running properly and without them you may be missing out – think more olive oil, macadamias and avocados.
- Make sure you stay away from anything touted as “no artificial flavours” or “high in calcium” or “low fat – big flavour” these products are usually very high in sugar and not as filling as they sound.
In the end there is no easy instant weight loss tip that you can do once and come out slim. You need to make a plan for exercise and diet that you can follow, stick to it.
The key step to attaining your ideal body weight is about understanding your own body better and how it works.