Weight loss, maintenance and weight gain made easier

How weight loss / gain / maintenance works - some quick science.

In order to live, your body needs calories which we get from food and drink. If you were to stay in bed all day doing absolutely nothing your body would use energy just to keep it functioning. This is called "Basal Metabolic Rate" and its the amount of energy expended when at rest.

Lets say a totally random person's Basal Metabolic Rate is 2000 calories per day and that person sat in bed all day long doing nothing. They'd use 2000 calories doing... nothing!

This random person would need to consume 2000 calories worth of food per day to stay at the same weight.

Now the important part

• If the random person consumes more than 2000 calories per day - They will gain weight
• If the random person consumes around 2000 calories per day - They will stay the same weight
• If the random person consumes less than 2000 calories per day - They will lose weight

So how does this work in real life?

For the most part, people don't sit in bed all day doing nothing. We move about, we fidget and maybe do some exercise. Every person is different and they each have different calorie needs.

The UK Government's Eatwell guide recommends that adult women consume around 2000 calories per day and adult men around 2500 calories per day from a varied and mixed diet. This is to maintain your weight and includes going about your day doing the things you normally do. NOT being in bed all day doing nothing.

How many calories do I need?

We can use a calorie calculator to give us good estimate as to what we need. We'll ask what your current activity level and what your goals for the future are. Fill the form out to see your results.

What foods can I eat?

Eat the things you like, but if those things are unhealthy, eat them in moderation. Consider swapping red meats for white meats and make an effort to include more fruit and vegetables at meal times. Also consider getting more protein into your diet - more about protein later on.

We have a meals section which has some really tasty recipes for you to try out. We'll be adding more to these over time. So check back often.

It's all about the macros!

If you've completed the calorie counter form above, you'll have a number of how many calories you should be aiming to consume each day. You'll also have a macronutrient split. But before we dive into them, do you know what macronutrients are?

What are macronutrients?

Macronutrients are the things (nutrients) your body needs in large amounts to function properly. They are often referred to as "macros". The ones you'll hear about most are: Proteins, Carbohydrates and Fats.

What foods are high in protein?

• Eggs
• Milk
• Yogurt
• Fish and seafood
• Chicken and turkey
• Nuts and seeds
• Soya
• Pork
• Beans and pulses
• Tofu and tempeh

What foods are high in carbohydrates?

• Potatoes
• Whole grain cereals
• Couscous
• Porridge
• White and wholewheat (brown) pasta
• White and wholewheat (brown) rice
• Bagels
• Bread

What foods are high in fats?

There are different types of fats: Saturated Fats, Trans Fats and Unsaturated Fats. Generally speaking most people eat too much saturated fat.

Fat isn't the enemy here, the body needs small amounts of fats. Fats contain fatty acids which the body can't make itself.

Saturated Fats

• Fatty cuts of meat
• Sausages and pies
• Butter and lard.
• Hard cheeses, such as cheddar.
• Cream and ice cream
• Biscuits, cakes and pastries
• Chocolate

Trans Fats

• Fast Foods
• Spreads - such as margarine
• Fried foods.

Unsaturated Fats

• Oils - such as olive oil, rapeseed oil and spreads made from them
• Nuts - such as almonds, brazil and peanuts
• Avocados.
• Oily Fish - salmon, herring, kippers, sardines.

How do I track calories?

Pretty much all food packaging will have the nutritional values printed on the front or back. Some items will give you the total value of calories and macros for eating all of the food and some will give you calories per 100g and you'll have to work out yourself how many calories are in the full amount.

There are a few options when it comes to calorie tracking and it depends on what you prefer to do.

Pen and paper

To use this method, you'll need to look at everything you eat and write down the amount of calories, carbohydrates, protein and fats contained in them. You'll also have to sum up the calories from each item to give yourself a grand total at the end of the day.

Online Spreadsheet

If writing everything down on paper isn't your idea of fun. We've created a handy Google spreadsheet template that you can use to add all of your food. We'll add up all the values for you. All you need to do is log your items.

A Calorie tracking app

There are quite a few out there, but the best one is MyFitnessPal. It has the biggest library of foods and allows you to use your phone's camera to scan the barcodes on the food items. It will then search its database and show you the nutritional values.

Apps are a really convenient way of logging your calories and are probably a good place to start.

A note on MyFitnessPal...

While MyFitnessPal is a great app, it does have some quirks which you should be aware of. When you first set up your goals it will ask you if you want to lose, maintain or gain weight. If you want to lose weight it will ask you how much weight you want to lose per week. A lot of people will choose the highest amount which is 2 lbs per week. Now if you are a female, the app will set you a goal of 1200 calories a day. This is a very difficult amount to stick to. A large meal could put you close to or over that amount and then you'll be left not being able to eat anything else for the rest of the day.

Unless you need to lose weight quickly and are willing to eat not very much. You should avoid the 2 lbs per week and choose something more sustainable such as 0.5 lbs per week, which gives you a more manageable 1520 calories per day.

Sticking to calorie counting

One of the fantastic things about tracking your calories is that if you stick to your daily calories you WILL achieve your goals. But the thing is with a lot of people, myself included. It becomes a chore after a while. You're 3 weeks in and you haven't missed a day, but for whatever reason, you can't log one day - and there starts the spiral of the broken streak.

If you enjoy logging your calories, then stick to it. You'll achieve success and be able to keep it going for a long time. If however you think you'll get bored. Try this instead... Log your calories for 2 weeks and make sure you never miss a day. After 2 weeks you'll get a feel for how many calories are in the food you eat. You'll know that a glass of milk contains about 112 calories or that a slice of white bread is about 98 calories or that pizza can range wildly from 600 to 1200 calories.

If you feel yourself starting to slip with logging, just go off instinct. Measure your weight carefully and see if you are still meeting your goals. Remember your weight will fluctuate during the week so it's pointless weighing yourself every day. Try every 2 weeks. Make sure you weigh yourself in the morning, with as few clothes on as possible and also make sure you've been to the toilet beforehand. Bowel movements can carry some weight!

Exercise and weight lifting

Listen, you can achieve your weight goals without visiting a gym, going for a run, lifting a weight etc. It's literally all about how many calories you eat vs how many your body needs. Going back to the random person sitting in bed all day doing nothing, whose BMR is 2000 calories a day:

• If the random person consumes more than 2000 calories per day - They will gain weight
• If the random person consumes around 2000 calories per day - They will stay the same weight
• If the random person consumes less than 2000 calories per day - They will lose weight

You should exercise

You should already know that exercise is great for your body and mind. If you already exercise, that's fantastic - you're helping your body out right now and you'll thank yourself in the future when you're older. However if you don't do any exercise, let me remind you of all the benefits it can bring:

You'll have a proven lower risk of:

• Heart disease and strokes
• Bowel cancer
• Breast cancer in women
• Premature Death
• Osteoarthritis
• Falls in older people and hip fractures
• Depression
• Dementia - something you really, really don't want.

Weightlifting and exercise also has a host of benefits:

• Mental well-being and a sense of achievement
• Visible changes in your body and appearance. You look good!
• Higher muscle density
• Improved posture
• Reduction in anxiety and depression, can also help improve your alertness and memory
• Helps regulate your blood sugar levels
• Increased bone density
• Better sleep... zzz

"But I can't stand going to the gym"

Me neither really. Think of all the gym memberships that go unused, month after month, year after year. It's almost as if the gyms are cashing in on people's laziness right?

Take a few seconds to really think why you never go to the gym or just don't train enough. Is it because you don't enjoy it?

Fall in love with the process, not the result

We exercise and train because we want to look good and be healthier. That's the end result. But if you don't like the thing that's going to get you there, then is it any wonder you don't succeed? Change your mindset. Do something you really enjoy and the results will come naturally.

I like to think back to when I was a kid. I used to play football (soccer for you American folk) most days after school, I used to rollerblade everywhere, I was always riding my bike. Not because I wanted to be fit, but just because I loved doing them. The fitness aspect of it never played any part in it. I was ridiculously fit and I didn't even really know it.

The people who you see in the gym that are muscular and in great shape, have got that way because they enjoy being there (and a good diet). Yes there might be some people who are motivated and have determination, and that's what gets them places. But just imagine doing something you love and as a by-product it gets you really fit and healthy, win / win right?

What sports / exercises can I do?

Here is a list of sports you can do. There's a lot. If you're stuck on what to pick, go back to your childhood and pick something you used to enjoy.

If you still can't find anything there are literally hundreds of sports you can do. Pick something you like and go enjoy it.

Once you've found a sport or two, use your favourite search engine to research them. Search terms like:

• How to start out in [name of sport]
• [name of sport] clubs or events near me

Joining a club or group is a great way to do the sports you enjoy with like-minded people. It's also a good way to meet new people and make friends.

If for whatever reason, you can't or don't want to find a sport. Or if you find yourself in a bad place. Go for a walk. Listen to some music or a podcast whilst you do it. Go out with no expectations other than to get moving.

Celebrate the small win you've just achieved.

How long before I start seeing results?

This part ultimately depends on you and how well you stick to your plan. I think where a lot of people fail is that they expect results too soon. You get all fired up to eat better, watch your calories, go to the gym etc and when you don't see results quick enough - It's like this doesn't work, what's the point? The calorie counting DOES WORK, it just takes time.

In the latter parts of this guide, I talked about falling in love with the process and not the end result. I also mentioned that setting a calorie goal that is too extreme - either a really small amount of calories when losing weight or a really high amount of calories when gaining weight. Is a recipe for failure. Yes they will get you the results you want quicker, but your chances of sticking to them is so much less. Let's lay some examples out.

Scenario 1 - You want to lose weight

You want to lose 2 lbs per week - you should consume around 1200 per day as a woman (a bit more if you're male). 1200 calories per day is not a lot at all!

Breakfast - 383 Calories

• 2 slices of peanut butter on toast - 271 calories
• 1 cup (250ml) Fresh Orange Juice - 95 calories

Lunch - 569 Calories

• Ham and Cheese Sandwich (Tesco Meal deal) - 445 calories
• Cheese & onion crisps (Potato Chips for the Americans) - 124 calories
• Bottle of water (you're being healthy remember) - 0 calories

Dinner - 248 Calories remaining

Literally whatever you can eat that is 250 calories, which isn't much. You're going to be hungry all the time.

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Scenario 2 - You want to gain weight

You want to gain 1 lbs per week - you should consume around 2270 per day as a woman (2480 if you're male). This is about the recommended amount for most people. But the protein requirements are what catch you out. You'll need about 182g of protein to help with muscle mass. This is a high amount. If you're not already mindful of your protein intake, I can almost guarantee that you won't be getting much of it in your diet.

Breakfast - 770 Calories (25g protein)

• 2 slices of peanut butter on toast - 271 calories (12.3g protein)
• 1 cup (250ml) Fresh Orange Juice - 95 calories
• 1 medium banana - 105 calories (4.3g protein)
• Porridge Oats with 200ml full fat milk - 282 calories (11.4g protein)

Lunch - 737 Calories (76g protein)

• Protein Shake with 200ml full fat milk - 507 calories (40g protein)
• Chicken breast and some veggies - 230 calories (36g protein)

Dinner - 957 Calories (80g protein)

• Spaghetti Bolognese - 746 calories (44g protein)
• Another chicken breast? - 211 calories (36g protein)

As you can see, that's a decent amount of food, even more so from the protein side. You need to be getting this amount everyday, which is hard. If you're not used to eating this much, you're going to feel full and it's going to take time to adjust to eating more.

So again, how long is it going to take?

It still depends on how much you need to gain or lose, but 2 months to start seeing visible results and 6 months for it to really start to show. Don't go crazy with your diet, everything in moderation which will improve the chances that you stick to it.

Conclusion and the next steps

Let's recap what we've learned so far.

• We know that controlling how many calories we consume directly affects our weight.
• You should use the BMR / calorie calculator to give you a good estimate of how many calories are needed each day and how those calories are split into macros.
• We learned that macronutrients aka macros are things (nutrients) your body needs in large amounts to function properly
• We should aim to improve our diets by eating less red meats and getting more fruit and vegetables on our plates.
• We should start logging our calories either with a pen and paper, using the Weight Moderate spreadsheet or by using an app such as MyFitnessPal.
• Setting unrealistic goals such as cutting out too much or adding too many calories to our diets is difficult to maintain and usually sets us up for failure. Instead we set a sensible calorie goal which doesn't leave us hungry or too full.
• We learned that, although not needed to moderate our weight. Exercise plays a massive part in our health and mental wellbeing. We should aim to do sports or exercises we actually enjoy. We are falling in love with the process (something we like doing) and not chasing the end result.
• And finally, that results take time. Being in better health or shape isn't a pay-to-win game. It's something that cannot be bought and must be built up over time. Remember if you do something you love, the results will always come. If you do something you don't like, the results are so much harder to achieve.

Take what you've learnt and apply it to your life. Take your time and don't rush it. Best of luck and enjoy!