Chapter 6: Weight Loss – Nutrition, Calories, Macros and Micros
How weight loss works – with a personal story to match!
This will have to be a simplified version of the weight loss process! And keep in mind, not everyone is the same and some people lose weight more easily than others, and others may keep weight on for various health reasons. Make sure you see your doctor first if you are aiming to lose weight, as they can look through your medical history and point out any potential patterns or issues, which could help you to find the best method for you. Now that that’s out of the way, we can get into the general rules and sciences behind weight loss.
So, when you eat food, you are taking in energy (calories). When you move and exercise, you are burning calories. When you burn more calories than what you are eating, you will lose weight. Keep in mind that your body needs a basic number of calories in order to survive and keep your organs running, which is why it’s very important to eat enough. I add this because when I first started to consider calories I was a bit taken aback by the notion of “burning more calories than you take in”, thinking I would have to burn 1800 calories worth of exercise a day! But perhaps that was just my very silly mistake; you are probably a lot more intelligent than that!
When you reach a calorie deficit, your body begins to turn to energy sources, which are already in your body, i.e. stored fat. Sometimes, muscle can also be used for energy, which does result in weight loss, but it also results in muscle loss and a less-toned physique. You can remedy this by incorporating strength training into your fitness routine, as well as high intensity cardio. By doing this, you are helping your body to burn fat as well as building muscle at the same time. You also need to eat properly to give your body enough protein and energy to get through those workouts and repair those muscles properly afterward!
Some people opt for the low-calorie method of weight loss, and I have also done that. It worked for a while but I couldn’t sustain it, so I had to turn to another method. I decided to ramp-up my workouts and eat a more well-rounded diet, full of nutritious foods, and enough of them. By training with weights and high intensity cardio, my metabolism became faster and more efficient, and my increased muscle mass helped me to burn more calories.
Calories
“Calories” is basically another word for energy. When you eat, you are consuming energy, which your body uses to function and grow. If you eat too many calories, you will put on weight, if you reduce them, you will lose weight. You can figure out how many calories you need in order to lose weight by punching your weight, height, age, gender and activity level into an online calorie-counter. It will tell you how many calories you need to eat in order to lose, gain or maintain weight. A good rule of thumb is to reduce your calorific intake by 300-500. This can be done pretty easily just by cutting out high-calorie foods such as processed treats, cakes, ice cream, white starches and alcohol.
Macronutrients
Macronutrients are the main groups your food is categorized under: carbs, fats, and proteins. Each of these has a particular function in the body, and they are all important for weight loss and general health. I know there are many people out there who banish carbs, but let’s make this book a carb-friendly zone!
Carbohydrates
Carbs give you energy! Your body adores carbs because it’s an easy energy source. Carbohydrates, especially those found in starchy or sugary foods are often very high in calories, which is why people avoid overeating carbs when trying to manage their weight. When you don’t burn off the energy you consume, your body stores it as fat – so it’s best to eat a high-carb meal on days when you are active and exercising. As long as you eat carbs which come from whole, natural sources with slow-releasing energy, there’s absolutely no need to fear them! If you want to eat bread? Opt for a wholegrain sourdough from a real bakery as opposed to a white loaf from the supermarket (these are often full of sugar and refined white flour). If you feel like pasta? Opt for a whole-meal variety and take note of the serving size on the packet and stick to it so you don’t add extra calories with large portions.
Carbs to eat:
Carbs to avoid:
Fat
Healthy fats are important for the body to function properly. Fats make you feel satiated and full, and they help the body to absorb and process essential nutrients and proteins. Good fats found in foods such as fish and avocadoes are great for cognitive (brain) health and keeping the skin in good condition. Adding a source of healthy fat to your dinner will help you to feel satisfied. Opt for nuts, seeds, avocado, fish and olive oil.
Fatty foods to eat:
Fatty foods to avoid:
Protein
Protein is very important for muscle growth, that’s why hard-core lifters are always guzzling protein shakes and egg whites! If we didn’t eat any protein, our cells, bones, muscles, nails, (basically our whole body!) couldn’t repair and renew itself and grow stronger. It’s important to incorporate protein into your diet so your body can remain strong and supported. Protein is also very satiating so it fills you up and keeps cravings at bay.
Protein to eat:
Protein to avoid:
Micronutrients
Micronutrients are far more commonly known as vitamins and minerals. We usually take supplements and pills to boost our micronutrients, especially in the winter when we are prone to get sick. However, you really can get enough micronutrients through a proper diet (unless you have a condition which hinders your body’s ability to absorb and hold onto certain micronutrients). As long as you eat lots of fresh fruits, veggies, lean meats, grains and seeds you should be getting enough micronutrients. However, blood tests can detect micronutrient deficiencies and you can take supplements to remedy this.
Important micronutrients to keep an eye out for: