So… You want to lose weight? Fat? The bits of skin near your armpits which are so inconvenient, yes I know the struggle! Well, if this is the goal, the first thing everyone thinks is ‘I need to stop eating’. That might not mean stop EVERYTHING but just a few naughty things, the enjoyable things, the tasty treats that keep you sane! Well…
Yes, Timon is telling you! You can continue eating those ‘Sins’ that Slimming World claim to be the devil’s work. It drives me insane! Just a quick reminder, I am a personal trainer and a nutritional adviser, I’m not a nutritionist doctor or any of the sort BUT I do know how to give healthy, realistic and sustainable diet advice for anybody who wants the extra tips!
Okay, let’s continue… YES, you can eat and drink treats… unbelievable!? Let me explain: Your body needs food to survive right? RIGHT. This means you can’t starve it which also means you’re not going to gain any fat because you’re body is using the calories (energy) to survive. This said, that doesn’t mean you can eat as much as you want and blame it on the survival of your body, although, that would be magical! There is a calculation, I know, if you hate maths you’re already going to be turned off, so let’s use a friendlier word… There is a trick (ooo, lovely) to tell you how many calories you can consume without gaining any extra poundage AND no exercise is required, the trick is = Your BMR (Basal Metabolic Rate).
As you can see, the diagram is kindly explaining how the body’s organs put the steak meal, carrot and cheeseburger to good use. You burn calories when you breathe, replenish your cells and keep your heart beating. AMAZING. It’s like exercising without doing anything, the laziest, most effective type of exercise. So lets have a look at how much food I can actually eat if I wanted to lie in bed all day and not gain any weight…
An example using my own measurements:
I am a Woman. This is important, the genders have different equations:
(4.536 x 143lbs) + (15.88 x 70in) – (5 x 23) – 161 =
648.6 + 1111.6 -115 – 161 =
BMR = 1484.2
I can eat 1484 Calories without putting on any weight and the calories can come from any food I want, so let’s see my food options! Okay this is what a day could look like for me if I wanted to eat and drink without any restrictions part from knowing my BMR.
There you go! I was able to eat yummy meals, have a little sneaky ice cream and a glass of wine… I even had 10 calories to spare!
This is just an example to show you that I don’t have to starve myself to make sure I don’t put on any weight, I can also continue eating enjoyable meals and snacks throughout the day, and if I want to lose weight and TONE which is really the goal of this blog, I would reduce my calories to be below my BMR (- Exercise Kcals) depending on the speed I want to drop the weight and the amount of energy expenditure BUT that will be included within the next post! This post is purely if you don’t exercise. I will be posting about becoming toned when your lifestyle does include exercise! Stay up-to-date! Some juicy tips and knowledge is coming your way!
The Lesson: Find out your BMR, if you don’t go over your BMR you definitely won’t be putting on any weight. If you stay under your BMR, you’re most likely to lose weight at a rate you’ve never seen before whilst still having the scrummy snacks!
Tone & Travel 