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Agree with the above use MFP to workout how many calories you need to maintain your weight and then log EVERYTHING you eat into MFP and see where you may be going wrong.
It's very easy to scoff a biscuit and forget it's probably 200 calories, 5 biscuits with a cup of tea and you've almost consumed half your daily allowance of calories. It soon adds up. So get MFP and log everything. It's pretty easy to use, you can scan barcodes to look up items and pretty much everything is in there.
Losing weight is very simple! Eat less calories than your body needs to maintain your current body weight and you will lose weight. Eat more calories than your body needs and you will gain weight.
If you exercise as well as eating less calories, you will lose weight faster (as you'll burn more calories) or exercise will allow you to consume more calories before gaining weight, it's that simple.
For example:
If MFP says you need 2,500 calories a day to maintain your body weight, eating 2,499 calories a day or less, you will lose weight.
Eating 2,501 calories a day or more and you will gain weight.
If you jog for 30 minutes and burn 200 calories you can eat 2,699 calories and still lose weight.
Would you rather have that biscuit and run for 30 minutes, or just not have the biscuit in the first place...?
Makes sense?
The key to successful weight loss over a period of time, is not to be too strict on yourself. You've got to live and enjoy yourself as well. So if you have a night out and overindulge a little, it's fine, just make up for it over the following few days and try and stay under you totally allowance for the week.
Crash diets work in the short term, because people eat a LOT less calories than their body needs to maintain their weight, but as soon as they go back to eating normally again and eat over their daily calorie needs consistently the weight comes back. This can also be compounded by the fact that their body may go into starvation mode and try to hold onto as many calories as it can, as it doesn't know when it's going to get the next feed.
A very effective way to lose weight is intermittent fasting. There are several variations on this like the 5/2, but an easier and not so harsh plan is the 16/8. This is fasting for 16 hours and eating all your meals in 8 hours. Putting it in simple terms, don't eat anything before 12pm or after 8pm.
You'll save 300/400 calories by not having breakfast and not eating after 8pm will stop the evening snacking and it's easy to remember and stick to.
Forget protein power unless you're weight training and not getting enough protein from your usual diet. |
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