Ultimately losing weight is a simple maths equation – if you are eating less calories than you are using then you will lose weight. Don’t forget that it’s not just about the activity you do, your body burns calories just by existing. Breathing, moving, walking and talking, everything you do during the day is burning calories and understanding that is key. The amount of calories you will burn whilst at rest, in an average temperature and with your digestive system not being active is called your Basal Metabolic Rate or BMR.
Eating healthy is key to losing weight quickly, but in an ideal world you would be active too. It may seem obvious, but staying active is one of the best ways to try and lose weight fast. It does not matter if you are taking a long walk or doing some yoga stretching, just stay active! Being active will mean a more holistic approach to a healthy body.
Below is a handy free basal metabolic rate calculator. Enter your height (in cm), age (in full years) and your weight (in kg) and you will be given an estimate of your BMR. Bear in mind that this doesn’t take into consideration any other factors such as activity, healthy conditions and so on – it is a guide amount.
Once you have worked out your BMR, you can put it into a formula called the Harris Benedict Formula which will tall you how many calories you need to maintain your current weight. If you are consuming more than that, you will gain weight, if you are consuming less than that you will lose weight. This is called your AMR or active metabolic rate.
|Exercise Level||AMR Calculation|
|Sedentary (little or no exercise):||AMR = BMR x 1.2|
|Lightly active (exercise 1–3 days/week):||AMR = BMR x 1.375|
|Moderately active (exercise 3–5 days/week):||AMR = BMR x 1.55|
|Active (exercise 6–7 days/week):||AMR = BMR x 1.725|
|Very active (hard exercise 6–7 days/week):||AMR = BMR x 1.9|
So can you lose weight just by eating healthy?
If you are burning more calories than you are eating, then yes, you will lose weight, however we all know that it isn’t that simple or straightforward. Healthy eating isn’t just about calorie counting. You could eat 1000 calories of chocolate and lose weight, or you could eat 2000 calories of salad and gain weight.
The term encompasses so much, that it cannot be defined in a short blog post. To be eating healthy, whether to lose weight or not, you need to ensure that you eat foods which provide just the right balance of carbs, protein, fats, fibre, minerals and vitamins.
Food is fuel. It nourishes our body and fuels our brain. What we eat has profound effects on our moods, energy levels, and even mental clarity. Food should not just be about sustenance though; it should also be about enjoyment. Cooking should be a sensual experience that satisfies the senses as well as the stomach.
Does Healthy eating have to break the bank?
The food industry has created an environment where unhealthy food is cheaper and more accessible than healthy alternatives, which often leads to obesity, diabetes, heart disease, etc but there are ways around this. Look into meal subscription packages like Hello Fresh, or food delivery services like Muscle Foods.
You will also find switching to budget supermarkets like Aldi and Lidl will help, as well as looking for yellow stickered items at the supermarket. If you meal plan, you will be more organised and prevent food waste, which will in turn reduce your spend.