For many women, the journey to weight loss often starts with swapping out fried foods for salads and sugary drinks for herbal teas. But despite these efforts, the scale might not budge. Why? The common misconception that "healthy food" automatically leads to weight loss often overlooks a crucial factor: portion control.
Portion control is not about deprivation or eating less; it's about eating the right amount. Understanding portion sizes and their impact on your health can be a game-changer. This article will delve into the importance of portion control, practical techniques, challenges, and its specific role in women’s health.
At its core, weight loss is about maintaining a calorie deficit—burning more calories than you consume. Even nutritious foods can hinder weight loss if consumed in large quantities. For example, a salad loaded with high-calorie dressings, nuts, and cheese can quickly surpass your calorie needs.
According to the NHS, the recommended daily calorie intake for women is approximately 2,000 kcal, though this varies with age, activity level, and health conditions (NHS). Portion control helps you stay within this limit while enjoying a variety of foods.
Large portions can disrupt your body’s natural hunger and fullness signals, leading to overeating. A study by the British Journal of Nutrition found that oversized portions encourage people to consume up to 30% more calories. This habit can dull your body's ability to recognize satiety over time.
Portion control goes beyond weight management. It supports:
Divide your plate as follows:
This visual guide, endorsed by UK healthy eating standards, ensures balanced nutrition without the need for weighing every bite.
Using your hand as a guide is simple and practical:
Accurate tools like food scales and measuring cups are essential for calorie-dense foods like nuts, cheese, or oils. Regularly measuring portions can recalibrate your perception of serving sizes.
Pack meals in advance using portion control containers. For example, divide a family-sized bag of nuts into small servings or prepare lunch boxes with balanced meals for work.
Mindful eating involves paying attention to hunger cues and savouring each bite. Practical tips include:
Restaurants often serve oversized portions. Strategies include:
Navigating buffets and gatherings can be tricky. Eat a small, balanced snack beforehand, focus on conversations rather than food, and choose smaller plates to control portions.
Stress or boredom often leads to overeating. Identify triggers and replace emotional eating with healthier coping mechanisms like journaling, walking, or talking to a friend. For severe cases, consider seeking support from a therapist.
Lack of time can make portion control challenging. Solutions include:
Fluctuations during the menstrual cycle can increase cravings and appetite. Managing these changes through portion control ensures balanced nutrition without overeating.
Weight gain during menopause is common due to hormonal changes and a slower metabolism. Smaller, nutrient-dense portions combined with regular exercise can help maintain a healthy weight. Resources from the British Menopause Society provide additional guidance (BMS).
Insulin resistance in PCOS makes weight loss more challenging. Portion control, focusing on low-glycemic foods and consistent meal timings, can help manage blood sugar levels. Visit Verity, a UK charity for PCOS, for further insights (Verity).
Portion control is not just a weight loss tool but a lifestyle change. By mastering portion control techniques and addressing challenges head-on, women can achieve sustainable weight loss and improved overall health.
Remember, progress takes time. Focus on consistency, not perfection, and celebrate small victories. You have the power to take charge of your health through mindful, informed choices.
Embarking on a weight loss journey can be daunting, especially with the myriad of conflicting information available. For women seeking to shed a few pounds, understanding the role of macronutrients is crucial. Carbohydrates, protein, and fat are not just components of our diet; they are the building blocks that fuel our bodies and support essential functions.
Gone are the days of restrictive dieting and vilifying entire food groups. Today, we recognise that sustainable weight loss is about balance and nourishment. This approach is particularly important for women, who often juggle busy careers, family responsibilities, and social commitments. Add to this the unique challenges of hormonal fluctuations, from monthly cycles to menopause, and it's clear that a one-size-fits-all approach simply won't cut it.
In this comprehensive guide, we'll explore how to balance macronutrients effectively for weight loss, tailored specifically to the needs and lifestyles of women. We'll debunk common myths, provide practical tips, and empower you with the knowledge to make informed choices about your nutrition. So, let's dive in and discover how to harness the power of macronutrients for your weight loss success.
Before we delve into balancing macronutrients, it's essential to understand what they are and their roles in our bodies. Macronutrients are the nutrients we need in large quantities to provide energy and support bodily functions.
Carbohydrates often get a bad rap in weight loss circles, but they play a crucial role in our diet. They are the body's preferred source of energy, fuelling everything from brain function to physical activity.
Types of Carbohydrates:
Sources of Healthy Carbohydrates:
Contrary to popular belief, carbohydrates are not the enemy of weight loss. In fact, the British Nutrition Foundation states that "carbohydrates are an important part of a healthy, balanced diet and should make up about a third of the food we eat.
Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It's particularly important for weight loss due to its satiating effect, helping you feel fuller for longer.
Sources of Protein:
The British Dietetic Association recommends that adults consume 1.2g of protein per kilogram of body weight daily. However, this may increase for those engaging in regular exercise or trying to lose weight.
Fat has long been demonised in the diet industry, but it's crucial for hormone production, nutrient absorption, and insulation. The key is choosing the right types of fats and consuming them in moderation.
Types of Fats:
Sources of Healthy Fats:
The NHS recommends that fat should make up no more than 35% of your daily calorie intake, with saturated fats limited to no more than 11%.
It's crucial to dispel the myth that "fat makes you fat". Dr Sarah Schenker, a registered dietitian and nutritionist, explains: "Fat is an essential part of our diet and shouldn't be avoided. What's important is choosing the right types of fats and consuming them in appropriate quantities".
Now that we understand the role of each macronutrient, how do we balance them for effective weight loss? The truth is, there's no one-size-fits-all approach. Your ideal macronutrient ratio depends on various factors, including:
However, a general guideline for weight loss might look something like this:
Remember, these are just starting points. You may need to adjust these ratios based on your individual needs and how your body responds.
To calculate your specific macronutrient needs, you can use online calculators or apps like MyFitnessPal. However, for the most accurate and personalised advice, it's best to consult a registered dietitian.
When discussing macronutrients, it's crucial not to overlook fibre. While technically a type of carbohydrate, fibre deserves special attention due to its significant role in weight loss and overall health.
Fibre is the indigestible part of plant foods that passes through our digestive system, providing numerous benefits:
For women, fibre is particularly important. It can help balance hormones by binding to excess oestrogen in the digestive tract and removing it from the body. This is especially beneficial for women experiencing hormonal issues like PCOS or those going through menopause.
The NHS recommends that adults consume 30g of fibre per day. However, most adults only consume about 18g per day. Here are some fibre-rich foods commonly found in the UK:
Dr Megan Rossi, also known as The Gut Health Doctor, emphasises the importance of fibre diversity: "Aim for 30 different plant-based foods each week. This diversity feeds different types of gut bacteria, supporting overall health and potentially aiding weight loss".
Balancing macronutrients doesn't have to be complicated. Here are some practical tips to help you incorporate a balanced approach into your daily life:
When eating out or socialising, which is an integral part of culture, try these strategies:
Remember, balance is key. Registered Nutritionist Rhiannon Lambert advises: "It's not about perfection, it's about consistency. One meal won't make or break your health, just as one balanced meal won't instantly make you healthy. It's what you do most of the time that counts".
As you embark on your journey to balance macronutrients for weight loss, be aware of these common pitfalls:
While balancing macronutrients is crucial, it's just one piece of the weight loss puzzle. A holistic approach considers several other factors:
Remember, sustainable weight loss is about creating a healthy lifestyle, not just following a diet. Dr Sally Norton, NHS weight loss consultant surgeon, emphasises: "Focus on nourishing your body with wholesome foods and enjoyable movement, rather than restrictive dieting. This approach is more likely to lead to long-term success and improved overall health".
While this guide provides a comprehensive overview of balancing macronutrients for weight loss, everyone's nutritional needs are unique. If you have specific dietary requirements, underlying health conditions, or are struggling to achieve your weight loss goals, it's advisable to seek personalised advice from a registered dietitian or qualified nutritionist.
These professionals can:
To find a registered dietitian in the UK, you can:
Balancing macronutrients for weight loss doesn't have to be a complex science. By understanding the role of carbohydrates, proteins, and fats, and incorporating them in the right proportions, you can create a sustainable and enjoyable approach to weight loss.
Remember these key takeaways:
As you embark on your weight loss journey, be patient with yourself and celebrate small victories along the way. Weight loss is not just about the number on the scale, but about nourishing your body, improving your health, and feeling confident in your own skin.
We'd love to hear about your experiences with balancing macronutrients for weight loss. Have you tried adjusting your macronutrient intake? What challenges have you faced, and what successes have you celebrated? Share your story in the comments below, or if you'd like personalised guidance, consider booking a consultation with one of our registered dietitians.
Remember, every step towards a healthier you is a step worth taking. Here's to your health and happiness!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
https://www.nhs.uk/live-well/exercise/
https://www.drsallynorton.com/
https://www.bda.uk.com/find-a-dietitian.html
https://www.hcpc-uk.org/check-the-register/https://rhitrition.com/
Ever stepped on the scales and wondered, "How exactly does weight loss happen?" We all know the basics: eat less, move more. But what's the science behind it? Understanding the mechanics of weight loss can empower you to make informed choices and achieve your goals sustainably. Let's delve into the fascinating world of calorie deficits and discover how they hold the key to shedding those extra pounds.
Imagine your body as a bank account. Calories from the food you eat are like deposits, while the energy you expend through daily activities and exercise are withdrawals. This is the fundamental principle of energy balance:
Calories are simply units of energy found in food. They fuel your body's functions, from breathing to running a marathon. These calories come primarily from three macronutrients:
Calorie counting plays a crucial role in creating a calorie deficit. However, it's important to remember that not all calories are created equal. Prioritise nutrient-dense foods packed with vitamins and minerals over calorie-dense foods that offer little nutritional value.
To lose weight, you need to consistently consume fewer calories than your body burns. This is where your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) come in. (For a detailed guide on calculating these, check out our previous blog post).
Aim for a safe and sustainable calorie deficit of 500-750 calories per day, which typically leads to a weight loss of 1-2 pounds per week. Source: NHS guidelines on safe weight loss
Here are two main approaches to achieving a calorie deficit:
A balanced approach that combines both diet and exercise is most effective for long-term weight loss and overall health.
When you're in a calorie deficit, your body needs to find alternative energy sources. This is where your stored fat comes in. Your body breaks down fat cells to release energy, leading to weight loss.
Your metabolism may also adjust slightly in response to calorie restriction. This is a natural process and doesn't mean your body is going into "starvation mode" (more on that myth later!). Source: MacLean, P. S., Bergouignan, A., Cornier, M. A., & Jackman, M. R. (2011). Biology's response to dieting: the impetus for weight regain. American journal of physiology. Regulatory, integrative and comparative physiology, 301(3), R581–R600.
Hormones like leptin and ghrelin also play a role in regulating hunger and satiety. Understanding these hormonal signals can help you manage your appetite and stay on track with your calorie deficit.
Understanding the science behind calorie deficits empowers you to take control of your weight loss journey. By consistently consuming fewer calories than you burn, you can achieve sustainable weight loss and improve your overall health. Remember to focus on a balanced approach, be patient with yourself, and celebrate your progress along the way!
Need more support? Check out these helpful resources:
In today's fast-paced world, it's no surprise that many women find themselves grappling with unhealthy eating habits. According to the NHS, nearly 29% of women in England were classified as obese in 2019, a figure that has been steadily rising over the past decades. Whether it's reaching for a late-night snack after a long day or skipping meals due to a hectic schedule, these habits can take a toll on your health and well-being.
But the good news is that recognising and addressing these patterns is the first step towards a healthier you. This comprehensive guide will delve into common bad eating habits, explore the underlying reasons behind them, and provide actionable strategies to help you break the cycle. Let's embark on this journey towards better health together.
Identifying your bad eating habits is crucial because you can't change what you're not aware of. By shining a light on these behaviours, you empower yourself to make informed decisions and implement lasting changes.
Understanding common unhealthy eating patterns can help you recognise them in your own life. Here are some prevalent habits among women:
Self-reflection is key to recognising which of these habits apply to you. Here are practical steps to help you identify them:
Understanding the root causes of bad eating habits is essential for creating lasting change. These habits often develop over time and can be influenced by a combination of psychological, social, and physiological factors.
Our emotions and mental well-being significantly impact our eating behaviours.
The world around us plays a substantial role in shaping our eating habits.
Biological factors can also influence eating habits.
Breaking bad habits isn't just about willpower; it's about implementing effective strategies that address the underlying causes.
Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body.
Practising mindful eating can reduce overeating and increase satisfaction with smaller portions.
Developing a positive relationship with food is crucial.
Understanding the habit loop can help you replace unhealthy behaviours.
By modifying the habit loop—cue, routine, reward—you can create new, healthier habits10.
You don't have to do it alone.
Women's health is unique, and certain factors require special attention.
Hormones play a significant role in women's eating habits.
Societal pressures can impact self-esteem and eating habits.
Maintaining momentum is key to long-term success.
Recognising and breaking bad eating habits is a journey that requires patience and compassion. By understanding the underlying causes and implementing practical strategies, you're well on your way to a healthier, happier life.
Remember, it's not about perfection but progress. Every positive choice you make contributes to your overall well-being. So start today—reflect on your habits, set your intentions, and take that first step towards rewriting your eating story.
In today's fast-paced world, where health and wellness are at the forefront of our minds, understanding the intricacies of our body's metabolism has become increasingly important. One concept that has gained significant attention in recent years is metabolic flexibility. But what exactly is metabolic flexibility, and why does it matter, particularly for women?
Imagine your body as a hybrid car, capable of seamlessly switching between petrol and electricity depending on the situation. Metabolic flexibility works in a similar way, allowing your body to efficiently alternate between using glucose (sugar) and fat for energy, based on availability and demand. This remarkable ability not only helps maintain stable energy levels throughout the day but also plays a crucial role in weight management, hormonal balance, and overall health.
For women, metabolic flexibility takes on added significance due to the unique hormonal fluctuations we experience throughout our lives. From puberty to menopause, women's bodies undergo constant changes that can impact our metabolism. Understanding and optimising metabolic flexibility can be a game-changer in managing these transitions and maintaining optimal health.
In this comprehensive guide, we'll delve deep into the world of metabolic flexibility, exploring its importance for women's health, the factors that influence it, and practical strategies to enhance it. Whether you're struggling with weight management, dealing with hormonal imbalances, or simply looking to boost your energy levels, this article will provide you with valuable insights and actionable tips to harness the power of metabolic flexibility.
At its core, metabolic flexibility refers to the body's ability to adapt its fuel usage based on availability and demand. This process involves a complex interplay of hormones, enzymes, and cellular mechanisms, with insulin playing a central role.
Insulin, often called the 'master hormone' of metabolism, helps regulate blood glucose levels and directs the body to use either glucose or fat for fuel. When we consume carbohydrates, insulin levels rise, signalling cells to take up glucose from the bloodstream. In a metabolically flexible state, the body efficiently switches to using this glucose for energy, storing any excess for later use.
Conversely, during periods of fasting or low carbohydrate intake, insulin levels decrease, prompting the body to tap into fat stores for energy. This process, known as lipolysis, releases fatty acids that can be used as fuel, particularly by the mitochondria – the powerhouses of our cells.
The mitochondria are crucial players in metabolic flexibility. These tiny organelles are responsible for producing adenosine triphosphate (ATP), the energy currency of our cells. In a metabolically flexible state, mitochondria can efficiently switch between using glucose and fatty acids as fuel sources, ensuring a steady supply of energy regardless of the nutritional state.
To better understand metabolic flexibility, it's helpful to contrast it with its counterpart, metabolic inflexibility:
Metabolic Flexibility:
Metabolic Inflexibility:
Assessing metabolic flexibility typically involves specialised tests that measure how the body responds to different nutritional states. These may include:
While these tests are typically performed in clinical settings, emerging technologies like continuous glucose monitors (CGMs) are making it easier for individuals to gain insights into their metabolic responses in real-time.
For women, metabolic flexibility is not just a matter of efficient energy usage – it's a cornerstone of overall health and well-being. Here's why it matters:
Metabolic flexibility plays a crucial role in weight management, particularly for women who often face unique challenges in this area. A metabolically flexible body can more easily tap into fat stores for energy, potentially aiding in weight loss and preventing weight gain.
Dr Sarah Hallberg, MD a leading expert in metabolic health, explains: "When we become more metabolically flexible, we're able to burn fat more efficiently. This can be particularly beneficial for women, who tend to have a higher percentage of body fat compared to men."
The intricate dance of hormones in a woman's body is closely tied to metabolic processes. Metabolic flexibility can help regulate insulin levels, which in turn influences other hormones like oestrogen and progesterone. This is particularly important for managing conditions like Polycystic Ovary Syndrome (PCOS), where insulin resistance is a key factor.
Consistent energy throughout the day is a hallmark of metabolic flexibility. When your body can efficiently switch between fuel sources, you're less likely to experience the energy crashes often associated with relying solely on glucose for fuel.
Metabolic flexibility is linked to a reduced risk of several chronic diseases that disproportionately affect women, including:
As women age, maintaining metabolic flexibility becomes increasingly important, particularly during and after menopause. Recent research has shed light on how ageing affects our body's metabolic responses:
To maintain metabolic flexibility with age, experts recommend:
While age-related changes in metabolism are common, they are not inevitable. With appropriate lifestyle interventions, women can work to preserve their metabolic flexibility throughout the ageing process.
For active women, metabolic flexibility can be a game-changer in terms of athletic performance. Athletes with good metabolic flexibility can efficiently utilise both carbohydrates and fats during exercise, potentially leading to improved endurance and performance.
A study published in Sports Medicine assessed metabolic flexibility by measuring blood lactate, fat, and carbohydrate oxidation responses to exercise in professional endurance athletes and less-fit individuals. The researchers found that professional athletes (PAs) exhibited significantly higher fat oxidation (FATox) rates compared to moderately active individuals (MAs) and patients with metabolic syndrome (MtS). Additionally, PAs showed lower blood lactate concentrations [La-] throughout exercise compared to the other groups. The study revealed an inverse correlation between FATox and [La-] in all three groups, suggesting that lower lactate levels are associated with higher fat oxidation capacity.
This research highlights the superior metabolic flexibility of well-trained athletes, demonstrating their enhanced ability to utilise fat as a fuel source during exercise, which may contribute to their improved endurance and performance.
Several lifestyle factors play a significant role in influencing metabolic flexibility:
The foods we eat have a profound impact on our metabolic health. A balanced diet rich in whole, unprocessed foods, healthy fats, and moderate amounts of complex carbohydrates can support metabolic flexibility.
Key dietary factors include:
Regular physical activity is a powerful tool for enhancing metabolic flexibility. Both cardio and strength training play important roles:
Dr Jeukendrup, a leading sports nutritionist, emphasises: "Exercise is like a wonder drug for metabolic health. It improves insulin sensitivity, enhances fat oxidation, and helps maintain muscle mass – all crucial components of metabolic flexibility."
Quality sleep is essential for metabolic health. Sleep deprivation has been linked to insulin resistance and disrupted glucose metabolism.
The National Sleep Foundation recommends 7-9 hours of sleep per night for adults. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve sleep quality.
Chronic stress can wreak havoc on metabolic processes, leading to increased cortisol levels and insulin resistance. Implementing stress-reduction techniques such as mindfulness, meditation, or yoga can support metabolic health.
Certain dietary approaches have shown promise in improving metabolic flexibility:
Foods that can support metabolic flexibility include:
Enhancing metabolic flexibility is a journey that involves making sustainable lifestyle changes. Here are some practical strategies to get you started:
Remember, the key to improving metabolic flexibility is consistency and patience. Focus on making small, sustainable changes rather than drastic overhauls.
For women dealing with specific health conditions, improving metabolic flexibility can be particularly beneficial:
PCOS is a common hormonal disorder affecting women of reproductive age, often characterised by insulin resistance. The NHS states that "Insulin resistance can also lead to weight gain, which can make PCOS symptoms worse, as having excess fat causes the body to produce even more insulin". Research suggests that enhancing metabolic flexibility may help manage insulin resistance, potentially improving PCOS symptoms.
A systematic review published in the Journal of Clinical Medicine found that "Women with polycystic ovary syndrome appear to have higher metabolic inflexibility associated with hyperandrogenemia and insulin resistance". This highlights the importance of addressing metabolic flexibility in PCOS management.
A study in Frontiers in Physiology notes, "Lifestyle modification including regular physical activity is regarded as first-line therapy in women with PCOS". Additionally, a clinical dietitian from Johns Hopkins Medicine emphasises, "Losing weight is essential to controlling insulin resistance", further supporting the role of diet and exercise in managing PCOS symptoms.
For women with type 2 diabetes or those at risk of developing it, metabolic flexibility is crucial. Improving the body's ability to switch between fuel sources can help manage blood sugar levels and potentially prevent or delay the onset of type 2 diabetes.
The Diabetes UK website offers comprehensive resources for managing diabetes through lifestyle changes.
The hormonal changes during menopause can impact metabolic health. Focusing on metabolic flexibility during this transition can help manage weight changes and reduce the risk of metabolic syndrome.
For more information on managing health during menopause, the NHS website provides valuable guidance.
Metabolic flexibility is a powerful concept that has far-reaching implications for women's health and well-being. By understanding and optimising our body's ability to switch between fuel sources, we can potentially improve our energy levels, manage our weight more effectively, and reduce our risk of chronic diseases.
Remember, improving metabolic flexibility is not about quick fixes or extreme measures. It's about making sustainable lifestyle changes that support your body's natural ability to adapt and thrive. Whether it's choosing whole foods over processed ones, incorporating regular movement into your day, or prioritising quality sleep, every small step counts.
As women, we face unique health challenges throughout our lives. By harnessing the power of metabolic flexibility, we can take control of our health and navigate these challenges with greater ease and confidence.
We encourage you to start your journey towards better metabolic health today. Listen to your body, be patient with yourself, and celebrate the small victories along the way. Your body has an incredible capacity to adapt and heal – give it the support it needs, and watch as it flourishes.
Have you had experiences with improving your metabolic health? We'd love to hear your stories and insights. Share your thoughts in the comments below, or reach out to us with any questions you may have about metabolic flexibility.
For more resources on women's health and nutrition, don't forget to check out our other blog posts at the shemed.co.uk.
Here's to your health and vitality!
References
Are you a woman in the UK tired of the endless cycle of fad diets and weight fluctuations? Do you find yourself wondering why those "miracle" weight loss solutions never seem to stick? The truth is, sustainable weight loss isn't about quick fixes; it's about understanding your body and its unique needs. And that starts with getting to grips with two crucial numbers: your BMR and TDEE.
This blog post will guide you through everything you need to know about these vital metrics, empowering you to make informed choices about your diet and exercise regime, and finally achieve your weight loss goals.
Imagine your body as a car idling at a traffic light. Even though it's not moving, it's still consuming fuel to keep the engine running, the lights on, and the air conditioning going. Similarly, your Basal Metabolic Rate (BMR) represents the minimum number of calories your body burns at rest just to keep you alive. This includes essential functions like breathing, circulating blood, maintaining body temperature, and supporting cell function.
Several factors influence your BMR, including:
Understanding your BMR is crucial for weight loss because it provides a baseline for determining your daily calorie needs.
It's easy to mix up BMR and BMI, but they measure different things:
Here's a simple table:
The most accurate way to calculate your BMR is using the Mifflin-St Jeor equation:
For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Let's break it down with an example:
Sarah is a 35-year-old woman who weighs 70 kg (154 lbs) and is 165 cm (5'5") tall.
Her BMR would be:
(10 x 70) + (6.25 x 165) - (5 x 35) - 161 = 700 + 1031.25 - 175 - 161 = 1395.25 calories
This means Sarah burns approximately 1395 calories per day just by existing!
While the Mifflin-St Jeor equation is considered the gold standard, you can also use online BMR calculators for convenience. However, be wary of overly simplistic calculators that don't account for factors like body composition and activity levels. A good option is the NHS Choices BMI healthy weight calculator, which provides a more comprehensive assessment.
Now, let's factor in your daily activities. Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including your BMR and the calories burned through physical activity. Think of it as your BMR plus the calories you burn walking the dog, climbing the stairs at work, and hitting the gym.
To calculate your TDEE, you'll need to consider your activity level. Here's a general guide:
Let's go back to Sarah's example.
If Sarah leads a moderately active lifestyle, her TDEE would be:
1395.25 (BMR) x 1.55 (Activity Level Multiplier) = 2162.64 calories
This means Sarah burns approximately 2163 calories per day, considering her activity levels.
Now that you understand your BMR and TDEE, you can use this knowledge to create a personalised and sustainable weight loss plan.
The Calorie Deficit Principle:
To lose weight, you need to consume fewer calories than your TDEE. This creates a calorie deficit, forcing your body to tap into its stored energy (fat) for fuel. Aim for a safe and sustainable calorie deficit of 500-750 calories per day, which translates to a weight loss of 1-2 pounds per week. Source: NHS guidelines on safe weight loss
Setting Realistic Goals:
It's important to set achievable weight loss goals. Losing weight too quickly can be detrimental to your health and often leads to rebound weight gain. NICE guidelines recommend aiming for a gradual weight loss of 0.5-1kg (1-2lbs) per week. Source: NICE guidelines on weight management
Adjusting Calorie Intake Based on Activity:
Remember that your TDEE fluctuates depending on your daily activity. On days you exercise more, you'll need to consume more calories to maintain your deficit.
Don't Forget Macronutrients:
While calories are important, it's equally crucial to focus on the quality of your food. A balanced diet with adequate protein, carbohydrates, and healthy fats is essential for sustainable weight loss and overall well-being. Source: British Nutrition Foundation guidelines [invalid URL removed]
Understanding your BMR and TDEE is like having the keys to unlock your weight loss potential. By using this knowledge to create a personalized plan, you can break free from the cycle of fad diets and achieve sustainable, long-term weight management.
So, take the first step today! Calculate your BMR and TDEE, set realistic goals, and embark on a journey towards a healthier, happier you.
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