Weight Loss and Toning Up
According to the NHS, losing weight “means sticking to a calorie limit of no more than 1,900kcal a day (men), and 1,400kcal for most women“. If you want to be “toned” (i.e. not just skin and bone) when you lose weight, then you’ll also need to integrate some resistance training into your weight loss strategy and be sensible with your calories and macros.
There are so many variables, such as training volume, daily activity (work, family etc.), height, age, weight, hormones, genetics, etc. that determine the optimal calories and macros that will allow you to lose body fat without losing muscle.
In order to build and shape your body i.e. get “toned” your nutrition plan should accomplish these 3 goals:
- Allows you to eat as many calories as possible whilst losing body fat at the desired rate.
- Promotes long-term, healthy and sustainable eating habits.
- Has a balance of healthy fats, carbohydrate, fibre and protein.
Fat Loss Meals
The meals my Fat Loss Coaching clients eat are usually straight forward and take little effort to make. The quantity of food they eat is enough to prevent hunger – in fact I’d be willing to bet that, for many people, this will be a significant increase on their usual food volume. The meals contain plenty of protein, which is a proven weight loss facilitator and is essential for building muscle. They also eat lots of fruit and veg, which is essential for fibre, micronutrients and antioxidants,
All this adds up to a fail-safe day of eating that will lead to fat-loss, weight loss, increased muscle definition and phenomenally good health.
Tracking Calories and Macros
Use My Fitness Pal (MFP) to track what you’re eating. You can do this in advance by planning and preparing your meals and entering the data into MFP or you can enter them as you eat them, which is pretty much what I do.
If MFP tells me I need more protein I can decide whether I fancy chicken or fish. If I also need more fat I might choose something that is rich on both protein and fat, such as salmon, steak or eggs, I could combined foods such as tuna (protein) and avocado (fats). Or, for protein and carbs I might have a bowl of oats chocolate protein powder mixed in (“proats”).
- Protein has 4 calories per gram
- Carbohydrate has 4 calories per gram
- Fat has 9 calories per gram
- Alcohol has 7 calories per gram (Remember that lager etc. contains carbs and alcohol)