Dynamic Shape Weight Programme
Weight loss or even maintaining your current weight level can be complex if you are not sure where to start. There are many diets on the market and some recommend high protein and low fat, some say no fat at all and others suggest having high levels of carbohydrate intake is needed in order to fuel exercise, and the list goes on.
The first important step to take is to see exactly where you are in respect to weight and what your body needs in energy per day in order to function. Using the following calculators you are going to take the first steps to understanding your body.
1. Click here to check your body's BMR - basal metabolic rate (you may need to right click and open it in a new window). Put in your height, current weight, age and gender and press calculate. Your reading will show in the top green bar. Using an example of 1400 BMR reading, this is showing what exactly the body needs each day in fuel by the way of calorie intake in order to breathe and pump the heart.
2. Once you know your BMR, you can calculate your daily calorie needs based on your activity level using the Harris Benedict Equation below:
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) :
Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) :
Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) :
Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) :
Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) :
Calorie-Calculation = BMR x 1.9
Taking the example of 1400 BMR and using the equation for moderate exercise in the form of a daily jog of at least 30mins = 1400 x 1.55 making your daily calorie needs as 2170 in order to MAINTAIN your current weight.
This is the area in which many people get confused. As per the example, you would need to eat 2170 calories a day, plus do a 30min jog to keep your weight exactly how it is right now. If you wanted to put on weight, you would need to either stop the jog, which is not recommended as it is beneficial for your health, or up your calorie intake.
But what if you wanted to lose weight?
A calorie is a unit of heat energy that is used to fuel the body. Carbohydrates, fat and protein all supply calories. In the total calorie count of a food item, it is showing you how all these are contributing to the total calories which will be consumed. Fats have the highest concentration of calories. There are nine calories per gram of pure fat. Protein and carbohydrates each have four calories per gram of pure protein or pure carbohydrate.
This means that in order to lose weight, you will need to lower the amount of calories that you eat. Not only that, you need a balance between fats, carbohydrates and protein.
Using the example of requiring 2170 and 30mins a day of jogging to maintain your current weight, you would need to look at creating a calorie deficit count, but by how much do you need to lower your intake? As per the example, if you go below your BMR of 1400 your body will go into starvation mode and rather than throw out any stored fats, it will throw out stored protein from the muscles.
Eating below your BMR rate is not a healthy way to diet. This is called 'crash dieting', and you do not want to do this as it puts pressure on the organs to survive. In the media or in your local gym, you may have noticed the very thin person whose muscles are sinewy? They are possibly eating below their BMR and burning too many calories in cardio exercise. The aim is to lose weight gently while toning the muscles in order to have a healthy shape and form, whereby your muscles are not compensating for the lack of digested fuel.
Eating below the BMR also slows down the metabolism. It does this to preserve the fat stores, so you now have to work harder to get your body to burn stored fat.
The Safe Way to Lose Weight
There are approximately 3500 calories in one pound of stored body fat. This means that if you lower your calorie intake by 3500 over seven days, you will lose one pound in weight. That's an average of 500 calories per day.
Using the example, in order to create a calorie deficient count, you will need to subtract 500 from 2170 = 1670 daily calorie intake with a daily 30min jog. This will give you the 3500 weekly deficient count to lose one pound.
This also ensures that your BMR of 1400 is safe, so the body does not go into starvation mode and hold on to any stored body fat. It also gives you a 270 calorie difference of a safe zone to play with, so if you have eaten 100-200 calories less or burned more in your exercise that day, you are still giving your body what it needs to survive.
Once you reach your goal weight, check your BMR again and use the Harris Benedict Formula to see how many daily calories you will now need to eat in order to maintain your goal, then adapt your diet to that level.
Fats, Carbohydrates and Protein
People have a belief that if they eat a fat-free diet they will lose weight. This is actually a myth. Certain fats in food assist the body in its functions, this includes governing your mood state. They also fight fatigue and give you the strength to move. The ideal is to eat less processed fats, as they have the most calories to a single gram of fat, but you do need to eat the right type of fats that will actually benefit you and assist your body in the proper function of its cells. There are several types of fat:
Fats which are beneficial:
Fats which are harder to break down:
What is the aim?
Take the gram of fat shown on the label of ingredients and multiply it by 9 this will give you the calorie count of fat. For example, if the calorie shows a count of 350 and the fat content is 15g, out of the 350 calories 135 are made up of fats, which is approx 38%.
What you are looking for in any foods is that the maximum fat intake of beneficial fat should not exceed 35% of calories for each meal. Saturated fat should not exceed 10% of the counted calories and limit trans fats to 1% of calories.
Healthy Atom's Dynamic Shape Range has taken into consideration the daily need for beneficial fats for the body.
We need carbohydrates to function and good complex carbohydrates, such as, buckwheat, whole grain breads, quinoa, brown rice, beans, whole fruits and whole vegetables are good for slow releasing energy, making us feel full for longer.
Most carbohydrates are broken down into glucose by the body, and because it takes longer for the body to turn some carbohydrates into glucose, the pancreas is not required to release as much insulin, and this is a far better balance for the body.
Carbohydrates that spike the blood sugar levels such as, soft drinks, cakes, syrups, etc, cause the pancreas to release insulin to deal with the influx of glucose. These are known as simple carbohydrates and their nutritional value is virtually zero. Problems occur when we overload the system with these simple carbohydrates, as the insulin cannot always deal with the overwhelming income of glucose, and so the sugar sits in the blood and causes problems to the organs.
When you are buying a food product, the carbohydrates need to be made from complex carbohydrates, which are healthy for the body. These complex carbohydrates contain vital minerals and vitamins.
The average person requires approximately 40% of their calorie intake to be made up of complex carbohydrates. One gram of carbohydrates = 4 calories. Going back to our example of requiring 1670 calories to lose weight 40% = 668 calories. These need to be made up of complex carbohydrates (not simple carbohydrates). To turn that into grams, divide it by 4 = 167g of complex carbohydrates per day.
Protein consists of eating amino acids. In virtually every biological process, amino acids are playing a role. They are vital for survival, but they also need glucose (carbohydrate) and beneficial fats in order to give the organs exactly what they need. A body which is deficient in protein will basically wither away. A body low in glucose will go into a coma and a body low in fats will have no strength. All three together are vital.
The human body requires ten essential and ten non-essential amino acids for optimum health. The essential has to be ingested and cannot be made by the body. There are many sources of protein, but the highest form of protein as a food for overall amino acid, omega fats, vitamin and mineral content is an avocado. If you were to add one a day, you would be giving your body much needed nutrients. Pea protein is another good source of amino acids. Our Dynamic Shape Pea Protein is an excellent blend of healthy protein.
From reading all of the above, a picture is beginning to emerge. If I allow a beneficial fat intake of 20% and a carbohydrate intake of 40% then I need to aim for a protein intake of 40%. This balance alone is what will nurture and feed my body with its needs.
Cardio exercise is by far the best for your body. It raises the heart rate, strengthens the lungs, gives relief from stress and makes you feel better about yourself. Good Cardio exercise should also include weights for optimum toning (light weights for women who are looking to tone).
In fact, any exercise that can raise the heart rate and make you sweat is beneficial for you. Start with at least a 5-15min warm-up. Do not rigorously work 'cold' muscles. This will cause an injury and you will have to stop until it heals. Start slowly. Try walking at a moderate rate for 15mins or go up and down the stairs three times during the day for 5mins at a time. Once you have mastered these, up the length of time and pace.
Make it fun. Put on your music and groove your way into fitness. If you do not have dumbbells, use a tin of beans, it's just as effective!
You are aiming to burn off those calories. For each mile you walk at a moderate pace, you burn 100 calories. At a jog, 200-300 calories - the more your heart rate increases, the more calories you burn. Remember to cool down after a workout by stopping the work out slowly. Never just stop. Slow your pace for a few minutes before coming to a complete stop.
The Dynamic Shape Programme
Calories: find out your BMR and work out the calories that you need to maintain your current weight and subtract 500 to get the deficient number of calories that you need per day.
Diet: Count your calorie intake and look for foods that provide you with a balanced meal of beneficial fats, complex carbohydrates and protein.
Exercise: Build up your daily exercise to 30mins (not including warm-up or cool-down). You are aiming to burn approx 500 calories in those 30mins.
The calorie deficient process
The fast-track of 3 days on and 4 days off
The best exercise for your body type
and so much more...
If you would like to be notified of a Presenter in your area, then please email Healthy Atom with your name, telephone number and the city/town/village of where you live.
Click here for the link to our Dynamic Shape Weight-Loss Packs, which have been created with weight management in mind.