We naturally burn calories during the day as our bodies perform many intricate functions. Some people will also burn more calories than others depending on age, activity levels, height, weight, muscle mass and gender.
If we break it down we can see why it is important to firstly fuel our bodies with the right nutrition first and foremost. These are different categories of calorie burn (calorie expenditure).
- Resting energy expenditure (REE). This is calorie expenditure as we perform the vital functions that literally keep us ticking, such as breathing and blood circulation.
- Thermic effect of food. Burning calories as we eat, absorb and digest food.
- Activity energy expenditure. These are the calories we burn during exercise but also any activity that involves moving such as housework or running after your toddler.
The government guidelines for calorie intake are 2,000 for women and 2,500 for men. If you want to be in a calorie deficit, taking 500 calories away from this would be a healthy starting point. As you lose weight you will need to adjust your calorie intake.
Here are some tips if you are trying to achieve a calorie deficit:
- Think about increasing exercise as well as eating fewer calories. The NHS recommends adults do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week so this should be your baseline to work from.
- Don’t neglect to think about calories in beverages and how this impacts your daily total.
- Studies show that people who lose weight and have successfully kept it off long-term typically eat a diet rich in fibre and complex carbohydrates. Bulky fibre-rich meals increase feelings of fullness and delay hunger. More fruit and vegetables in the diet will increase fibre and also help to manage weight long-term more effectively.
- Limit processed foods and focus on making food from scratch.
- Balance your meal to contain approximately of ¼ lean protein, ¼ complex carbohydrate and ½ non-starchy vegetables.
- Carry foods you can snack on such as whole nuts and fruit so you don’t get tempted by fast food.
- Consuming the optimum amount of vitamins and minerals is key for balanced energy levels and weight control. The right personalised multi-vitamin will of course help you on your journey!
Remember balance is key and to focus on healthy weight loss and adequate nutrient intake, women should not consume fewer than 1,200 calories per day, and men no fewer than 1,500 calories.
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