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Fat Loss

Article by Jamie Chadwick, to contact me add my facebook page.

There are many diets out there, some easy to follow, some not so easy, there is a formula to calculate how many calories you need to consume in order to maintain your weight, by doing this, it will give you a base to start with in order to reach your goal weight. The formula is as follows:

  • Your bodyweight in kilograms
  • Multiply this number by 25
  • The number you get from this is your resting metabolic rate (RMR)
(Resting Metabolic Rate is the amount of calories your body burns at rest)
  • depending on your lifestyle, or how many times you train per week you will multiply your RMR by the following numbers:
  • 1.2 - if you dont do anything physical during the day
  • 1.3 - if you have a more physical day e.g. you work in a shop which you have to fill the shelves with stock,
  • 1.5 - if you exercise around 3 times per week and have a busy lifestyle,
  • 1.7 - if your a sports trainer and are very active training 6 days per week or undergoing very intense weights routines.
Here is an example for you:
 
I weigh 80 kilograms: 80 x 25 = 2,000 (RMR)
 
2,000 (RMR) x 1.7 = 3,400
 
Weight loss

3,400 - this is the number of calories you need to consume in order to maintain your body mass. Now what you need to do is subtract 15% off the number which isnt a huge amount so its easy for you to do.
 
3,400 minus 15% = 2,890
 
2,890 calories is what im going to consume for the next 4 weeks, then weigh yourself see what you weigh and do the same formula again with your new bodyweight in kilograms if you want to lose further bodyfat.
 
Now you need to know where your going to get the above calories from, split your diet up into 3 sections:
 
  • Protein
  • Carbohydrates
  • fats
depending on your training regime or lifestyle determines what % protein, carbohydrates and fats you have, im trying to build muscle so I need a high amount of protein but need to fuel my muscles so I also need a high amount of carbs, My diet will consist of the following:
 
  • 50% carbs
  • 40% protein
  • 10% fat
50% of 2,890 = 1,445 calories - carbs
40% of 2,890 = 1,156 calories - protein
10% of 2,890 = 289 calories - fats
 
Carbohydrates = 361 grams
Protein = 289 grams
Fat = 32 grams
 
Once you've got your base amount of calories and the amount which should be coming from each nutrient, you then need to split them into meals, now my personal opinion is to eat around 6 times per day. Small meals but often, and the reason for this is to keep your body working at a nice consistant pace, by eating regularly all the chemical reactions in the body will be working at a good regular pace, by starving yourself you will slow all these processes down. Your body thinks Im not being provided with fuel to work at a good pace therefore I will slow down to reserve my energy (the body goes into a shut down mode)
 
And thats how you can design your own diet, if you experience any problems with the formula or dont understand and would like some help or advice then please add my Facebook page (the link is at the top of the page)
 
Remember this the healthy way of losing weight and will be a slow but effective route, if you decide to do this way you will be cutting out any fizzy drinks, Alcohol, cups of tea/coffe and the only fluid i recommend is water (low sodium water e.g Highland spring)
 
Tips:
 
When you put your diet together keep it low sodium, sodium is the reason for a build up of water between the skin and muscles giving you a "Smooth" look.

Drink 3-4 litres of water per day and this will make your body realise it doesn't need to hold onto water because your supplying a lot of it day in day out therefore giving you a less bloat tighter appearance.

Vitamin C plays a big part in our health, as well as it being the main component which creates collagen in the body and acting as an anti-aing supplement, it also acts as a light diuretic (makes your body release excess water it doesn't need.)


 
Weight Gain

If your looking to gain size then you will do the above formula but instead of decreasing your daily intake of calories by 15%, you will add 15% on top of what your maintenance calories are:
 
  • I'm 80 kilorgrams and need to eat 3,400 calories to maintain size
  • 3,400 + 15% = 3,910
3,910 calories is what I will now consume for the next 4 weeks, I would then weigh myself and re-calculate how many calories I need to be eating in order to sustain an increase in mass and so on until I reach my goal!