The simple science of weight loss 25/365

So to continue on from yesterdays idea that you don't need to exercise to lose weight. Let's talk about the science behind weight loss and how it all comes down to food. 

Weight loss comes down to the simple equation and ever confusing consumption of calories. 

Calories in V Calories out

Eat less and move more !! 

That means you can lose body weight or reduce body weight by playing with your calories. 

Weight Loss = Eat less calories than you use

Weight Gain = Eat more calories than you use

Food and drinks contain calories. Everything you put into your mouth on a daily basis will add up. People who are over/under weight can track the calories they consume to see if they're over/under eating. 

But how to know how much you should be eating? This will fluctuate and also depend on a few things. A small amount of calorie counting is a great idea to build awareness so you don't need to do it forever and become obsessed.  

Burning calories is done through a few different ways. It's not important to track how many calories you're burning unless your a high performance athlete suffering energy loss. Otherwise some people will tend to just use exercise as an excuse to eat some more junk food. To overcome that, make a good habit of not tracking how much calories you expend outside of your BMR and lifestyle activity.

You have a certain amount of calories you use, for bodily functions, that essentially keeps you alive. For example blinking, breathing, using your brain and liking a Facebook post. They call this BMR basal metabolic rate. This is your baseline and minimum amount of calories you should eat. On top of this we add a few more calories depending on how active our lifestyle is day to day. Of course you may also have some days more active than others. This is generally accounted for by your day to day work and how many days you train. This activity rating added to your BMB is normally called your TDEE - total daily energy expenditure.

Tips: 

  1. Stick with a baseline of calories
  2. Practice counting calories for a few days, then try it self inspired. 
  3. Increase your TDEE by being more active daily i.e move more, walk more, park away from the front door, use the stairs, be a fidgety person, go for a walk. 
  4. You can use a weekly calorie count instead of a daily count so that can be useful for days when you may eat more due to weekend get togethers etc. For example, you have 1500 calories a day, you eat 100 less for 6 days, so you can use that extra 600 at the moment you need for a dessert of couple of glasses of wine. 
  5. Keep it simple. Don't restrict foods, that ultimately lead to obsession and overeating when no one's looking !!
  6. Weight loss is about good v bad habits not good V bad food. Develop good habits.