On The Tools Weight Loss

Losing weight and starting a diet is always hard but this Starter Pack will give you an insight into how you can lose weight while still being able to enjoy the foods you like and not have to step foot in the gym. To lose weight, you must put yourself in something called a calorie deficit. This means that you burn more calories than you consume. For example, if you were to burn 2000 calories per day and you were to consume 1500 calories per day you would be in a 500-calorie deficit.

Having too big a calorie deficit to start off with can be unsustainable and will most likely end up with the diet not lasting, so this pack will show you the ways in which to transition your current diet into a sustainable diet that still contains some of your favourite foods.

There is no set time limit on how quickly you will take on each step, however taking your time and not rushing will be key to making sure your diet stays sustainable and you reach your weight loss goals.

Step 1- Find out how many calories you should be consuming.

This step will explain how many calories you need to consume per day to put yourself in a calorie deficit. It will involve an equation based on your current body weight which will give you a rough idea of how many calories to consume. You will also be given a more accurate way to calculate your calorie intake via a fitness app.

This fitness app (if you choose to download it) will ask for your fitness goal and a few questions about your weight, height and exercise capabilities. It will then calculate how many calories you should consume per day to reach your target in the specified time frame.

This app will also help you track calories throughout the day so you know you are on track to hit your target.

Step 2- Cutting Calories

This step will help you cut calories from your current diet to help you hit or get close to your calorie goal. I believe that in most cases a drastic diet change is unsustainable and will not last, so gradually cutting calories from your current diet and slowly introducing healthier foods is more sustainable. For Example: The table below shows 2 workers who went to Greggs in the morning for breakfast, Tesco’s for lunch and both had the same home cooked meal for dinner. They have eaten about the same amount of food throughout the day however Dave has consumed 1463 calories less than John just by choosing lower calorie options.

If you can’t cut out enough calories to get near your target calorie consumption for the day don’t worry! That is completely normal, as long as you are consistently cutting a lot of calories out of your original diet you are heading in the right direction. Step 3 should help you reach your target. If you are able to cut enough calories to hit your target then great, as long as you consistently keep hitting your calorie target you will lose weight. However, you could use the next step to make your diet healthier if you feel like it is needed.

Step 3- Adding Healthier Foods

This step is where you really start creating a sustainable diet that you’ll be able to stick to for the foreseeable future. This will take time and it might be a lot of trial and error so don’t worry if you are constantly switching foods in and out, this is completely normal.

Having a structure to what you are eating and when you are eating it will be really helpful. Calorie counting all the time can be hard work and if you are going into shops everyday there will be many different temptations of high calorie foods. Taking lunch into work will be much more efficient as you can count the calories when you are preparing it and if you have the same lunch everyday it stops you having to calorie count every day.

Fruit

This section will explain the importance of fruit on your body and how it can help you reach your calorie goals.

Protein

Getting good sources of protein in your diet will help you feel full and reduce cravings. Below are some ideas of quick and easy meals you can make that are high in protein to keep you full throughout the day.

Drinks

Drinking fizzy drinks, coffee and milkshakes can make you consume a massive number of calories without you even realising. Cutting these out or picking the lower calorie option is a good way to bring your calorie count down.

The next section will explain the importance of drinking enough water and getting enough sleep. Both of these things can have a direct impact on your weight loss.

Snacking

Snacking of an evening is a common problem when it comes to dieting as many people are not satisfied with their hunger levels so will eat whatever they can get out of the cupboards or fridge to feed this hunger. This is usually biscuits, crisps or chocolate which are hard to put into your daily calorie total as they are all high calorie foods. However, below are a few low-calorie snacks that can feed the hunger and reduce cravings.

1. .......

2. ........

3. ........

Working Away

Working away can make it very difficult to diet however there are a few tips I’d like to share with you to make it as easy as possible.

These tips will be:

Things to choose and things not to choose at a hotel buffet breakfast

Lowest calorie options at McDonalds and Greggs if there are no other breakfast options

How to have a low calorie lunch

How to still enjoy a few beers after a days work and stay within your diet

What to order at a restaurant to stay within your diet

Breaking your diet!

Going out at the weekend to see friends, have a few drinks and a takeaway is completely fine, even if you are on a diet! Mental health is as important as physical health!! Staying in and eating healthy foods might be good for your physical health but if it effects your mental health then it becomes a problem. You have to find a balance that is right for you.

If you can stick to your diet for 7 days a week then brilliant, however sticking to it 5-6 days a week is also very good. Having said that, if you do stick to your diet for 5 days a week try not to completely disregard your diet for the 2 days you don’t stick to it. Still try and cut calories where you can and make decisions on lower calorie foods if there is that option.

Exercise

Although this program has been designed to help you lose weight without going to the gym, any other exercise that you do will help contribute towards your goal. You will be burning a lot of calories during the week at work if you are on your feet all day and if you can add to that of an evening or weekend it will certainly speed up your journey. Also, the more exercise you do the less strict you have to be with what you eat, however it is a lot easier to not eat 100 calories than it is to try and burn it off.