Losing weight safely and keeping it off has been a point of contention for decades. Many people spend years attempting crash-diets and eating fads, only to end up disappointed with the results and gaining even more weight than when they started.
Over the years, weight loss has become convoluted, especially when it comes to what you should and should not be doing to lose weight.
Weight loss does not have to be complicated. There are several really simple steps that you can take to lose weight. These are small changes that you can make to your lifestyle and routine that will ultimately lead to a healthier lifestyle and a trimmer you.
Create a Calorie Deficit
Creating a calorie deficit is the most important fundamental to grasp when you want to lose weight. The key is to burn a little more – or eat a little less – than your body requires for weight maintenance.
As we discuss later, doing extreme exercise to burn more calories is not the best route to take, which leaves the simple principle of eating fewer calories as the better choice.
However, you want to make sure you are doing this safely and not damaging your body. To do this you need to understand your Resting Metabolic Rate and your Daily Average Activity Rate. These two calculations will give you the required level of calories you need to consume to maintain your weight. Once you know this, you can work out the correct reduction in calories to reduce your weight. It is important to remember that this figure will be different for everyone, so the easiest way to work this out is to be medically measured via bioimpedance.
Alevere Northampton ensures that your calorie intake remains low enough to lose weight quickly but that it is enough to keep you feeling full throughout the day and most importantly, nourishing your body. They calculate every person’s Resting Metabolic Rate via the best bioimpedance machines available so they can accurately forecast the achievable weight loss.
Start a Food Journal
In order to create a calorie deficit, you need to know how many calories you are eating. Keeping a food journal is a great way to get an initial understanding of your calorie intake.
At the start of your weight loss, keep track of everything you consume. As you track what you are eating, you will get a bigger picture of what your food contains: carbohydrates, fats, proteins, fibre, vitamins, and minerals.
It is important to note that you only need to keep track of what you eat at the start of your weight loss journey so that you can discover how and what you are eating. You do not need to spend the rest of your life meticulously recording everything you eat. However, being aware of what you consume is one of the best ways to lose weight.
Portion Sizes Matter
While keeping a food journal, you are likely to learn about the size of your portions. Portion sizes matter as, no matter how healthy you eat, if you are eating too much you won’t be creating a calorie deficit.
It is important to know that even wholesome foods can be high in calories. At Alevere Northampton, your nutrition plan will be tailored to your specific needs and will be specific about the portion sizes your body needs to be healthy but also create a calorie deficit.
Meal Prep is Key
Preparing your meals ahead of time is a great way to lose and maintain your weight. This is also one of the easiest steps you can take towards your weight loss journey.
Set yourself up for success by planning and preparing healthy meals with carefully considered portion sizes. Doing this curbs cravings and saves you time, calories and money. Just think about it, if you have a prepared meal in the fridge that you spent time making, you are less likely to order in unhealthy fast foods or turn to sugary foods to satisfy your craving.
Choose recipes that steer away from processed and sugary foods and make sure you’re getting enough whole foods in.
Track Your Macros
Macronutrients are a blanket term for three types of nutrients that make up the majority of what we eat: carbohydrates, fat and protein. Our bodies need sufficient amounts of each macronutrient to function properly. Make sure you record your macronutrients in your food journal.
Over time, it will get easier to not only ensure you are eating enough macronutrients for your body, but it will also get easier to refine the exact percentages you need of each nutrient to get the best results.
Get Rid of Temptation
One of the easiest ways to set yourself up for weight loss success is to remove temptation from your home. Make your kitchen an oasis for healthy eating by getting rid of sweets, chips, and unhealthy snacks. Anything that is packed with calories and is easy to eat large amounts of while watching tv must go!
Choose Tailored Nutrition
Science tells us that a nutrition plan that is formulated specifically for your body and health increases your chances of successful weight-loss. To turn your body into a fat-burning machine, a medical professional needs to closely follow your vital statistics as well as your energy input and output. It is this data that drives the Alevere Therapy programme. You are given a nutritional plan that is formulated based on your medical assessment. You can be guaranteed that everything you are putting into your body – and the things you are leaving out – are exactly what you need to lose weight fast and safely.
A nutrition plan that works needs to have a carefully planned balance of macronutrients. Alevere doctors have developed nutritional sachets which contain the exact amount of nutrients you need to lose weight quickly and safely. The sachets can be incorporated into meals, soups, drinks and desserts and come in a variety of flavours and are included in your Alevere weight-loss programme.
Take it Easy on the Exercise
It is important to keep your body moving to keep it healthy. However, overexerting yourself while in your initial weight-loss phase is not what we advise.
The reason for this is that to lose one pound of fat each week you would need to have a 500-calorie deficit every day to enable you to burn 3500 calories per week which would equal one pound of fat to be lost.
So, to exercise off that number of calories per day in addition to your normal activity would mean: (based on an average 90kg person):
- Running non-stop for 45 minutes every day at a 12-minute mile pace.
- Swimming breaststroke for 40 minutes every day.
- Walking briskly for 90 minutes every day.
- Cycling (moderately) for 45 minutes every day.
To put that into perspective to do this every day without fail on top of your normal daily workload, it is easy to see why so many people don’t manage to lose much weight when they focus on exercise to burn off the calories and don’t control their nutrition.
Strictly controlling your calorie intake and learning new habits around nutrition – such as portion control, sleep, understanding calories within different foods and hydration – will make a bigger contribution to losing weight and keeping it off over the long term, rather than just trying to exercise away the calories.
This is why exercise is not one of the foundations of weight loss – however, it is one of the fundamentals of maintaining your weight and helping you live a much healthier life in the long run.
While this may be an obvious one that has been around for years, we can’t stress it enough. Drink water!
60% of your body is made up of water, and most of the essential functions that your body performs, to keep you alive, relies on water to do it. Your brain, digestive system, kidneys, muscles, blood and respiratory system all need water to function.
Water is a key building block for weight loss. Not only does water help with hunger and general health, but it also flushes out your digestive system and increases your metabolism. As a start, why not try a warm cup of water in the morning (lemon and mint can give it an edge) and at night and two litres of cold water throughout the day.
Get Your Beauty Sleep
If you aren’t getting enough sleep, your body is going to struggle to lose weight. A minimum of 8 hours is needed every night to make sure your body is regulating the hormones it needs to help you lose weight and keep it off.
Our brains have chemical neurotransmitters called ghrelin and leptin that send appetite messages to the rest of our body. Ghrelin promotes hunger, and leptin contributes to feeling full. Your body fluctuates the levels of these neurotransmitters throughout the day, signalling the need to consume calories. One of the most important things that help stabilise these neurotransmitters and get them to work optimally is a good night’s sleep.
Time and time again people struggle to lose weight because they have an underlying health issue that they don’t know about.
Before you start on your weight-loss journey you should be tested by a doctor who is educated in weight loss to make sure that what you are doing is safe and effective, many GP doctors only know a very small part of the weight loss process.
At Alevere Northampton, you start by having a full blood test and a bioimpedance test (shows how your body is made up: bone, muscle, fat and water – it’s the muscle we are interested in rather than the fat) which is then reviewed by a doctor. Once there is a clearer picture of your health status, you will get your personalised nutrition and weight-loss plan.
Ever wondered why most DIY diet fixes don’t work, especially in the long run? There are many reasons, but a standout is that people are doing them alone and uneducated. It’s easy to slip back into old habits if you’re not feeling full or let a hard day turn into a hard week or month when you don’t have the right support system around you. A fast, safe and successful weight-loss journey relies on who is helping you along the way.
Fortunately, Alevere Northampton understands the psychology behind weight loss and the best ways to remove the mental hurdles you may come across along the way. With weekly check-ins and health checks, you will have a highly qualified team around you including a doctor on-hand every step of the way. Your doctor will address any concerns you have and provide solutions to problems if and when they arise with your monthly consultations.
If losing weight quickly and safely while tightening your skin is your goal, you have come to the right place. You are now ready to start your personalised weight-loss journey and can rest assured knowing that your body renovation will be safe and successful. With years of experience and many weight-loss success-stories, the friendly and dedicated team at Alevere Northampton are waiting to transform your life. Contact us today to set up your free ‘discover consultation’.