4 Practical Steps to Fat Loss

To lose weight one must understand calories in, calories out. When you eat less than you are expending, the body will use it’s reserves to compensate for the energy difference. This is where fat loss takes place. For example if a person needs 2500 calories to sustain their daily activity but they eat only 2000 calories, the body will draw 500 calories from its reserves to be burned off. For every 3500 calories in a deficit, approximately 1lb of fat is lost.

Step 1: So how many calories do YOU need?

This number is different for everybody depending on age, activity level and metabolism. The easiest way is to google ‘maintenance calorie calculator’ and input your stats to get a starting point. Once you have this number, let’s say it is 2500 calories to maintain your weight, you now need to create the calorie deficit through diet and exercise to best achieve fat loss. Generally speaking, a 300-800 deficit is a good range to aim for. In the example of needing 2500 calories a day to maintain one’s weight, eating 1700-2200 calories would be a good range to aim for. Closer to the lower end if you are less active and more towards the higher end if you exercise regularly. Obviously these are just rough numbers, you will need trial and error based to better alter these numbers.

Step 2: Once daily calorie intake is determined, you can optimize those calories to better aid fat loss

After understanding the basic concept of calories in calories out, it is good to know how to optimize those calories to better reach your goal. For example eating 2500 calories of junk food will result differently than eating 2500 calories of nutritious foods. This is where the breakdown of protein carbs and fats is important. From a body composition standpoint, it is a good idea to aim for 1 gram of protein per pound of body weight. For example if you are 150 pounds, aim for 150g protein per day. Adequate protein intake ensures the preservation of muscle during a calorie deficit which is helpful for optimizing metabolism and body composition.  The remaining calories can be made up of a combination of carbs and fats. 

FITYO only 100 calories but with 10 grams of protein! It’s by far the best locally made ice cream brand you can find in Hong Kong. Click here to pick your favorite flavor now!

Step 3: Using calorie control in combination with exercise to achieve the best results

Now that calories and macronutrients are better understood, we need to understand that exercise WILL speed up the process. What type of exercise depends on your personal preference and goal. For general weight loss, any physical activity that gets the heart rate up will aid the process. For a more precise improvement in body composition, a good weight training program will help.

Step 4: Putting it all together in practical terms

Calories, macronutrients and exercise are the key factors to your fat loss journey, with calories (diet) playing the biggest role. What you are eating throughout the day and week is KEY! To help you better keep track, there are calorie counter apps that will aid the process. Simply google ‘calorie counter app’. Eating foods that make you feel fuller for longer but are not dense in calories also helps! Low calorie high protein ice cream like FITYO will let you indulge and still be on track for your fat loss journey.

DISCLAIMER:

 *Information stated in this article acts only as a general guideline for fat loss. For a more detailed and tailor made approach we recommend you do your own further research and/or seek a professional for advice.

**Information presented above is based on its' English version.

減重的實用四步

想要減重,首先一定要了解卡路里的攝取與消耗。當你攝取日量少於你消耗的,身體會用它的貯存去填補能量的差別。這個情況之下就可造就減肥。例如,如果一個人需要2500個卡路里去維持他們的日常活動,但他只食了2000個卡路里,身體就會從它的貯存提取500個卡路里去燃燒。每3500個卡路里的損失,大約等於1磅脂肪。

第一步:你需要多少卡路里?

每個人的數都不一樣,因為這要取於一個人的年紀,活動狀況及新陳代謝。最簡單的方法當然是google “卡路里維持計算機”,輸入你的數據從而知道你的起始點。當你有知道這個數字時,比如你需要2500個卡路里去維持你的體重。一般來說,減少300-800個卡路里是個很好的開始。那即是說,以每日需要2500個卡路里去維持本身體重這個例子,一開始可以嘗試進食1700-2200個卡路里。如果你的活動量不是太高,你可以進食1700卡,如果你是經常運動的,那2200個卡路里都足夠啦。顯然地,以上都只是大約數字,你需要不斷嘗試去找出適合你的數字。

第二步,決定了每日卡路里的攝取量後,你可以更好分配你的卡路里來源,從而幫助減肥。

明白卡路里攝取及消秏的基本概念後,也要知道怎樣好好分配卡路里去達成你的目標。例如,進食2500卡的垃圾食物對比2500卡的營養食物是完全不一樣的。正因如此蛋白質、碳水、及脂肪的分配十分重要。由身體成份出發,1磅體重進食1克蛋白質是個好主意。例如,如果你150磅,你可以以每日進食150克蛋白質為目標。足夠的蛋白質攝取量能夠確保在減少卡路里攝取時肌肉量的維持,因為蛋白質可以令到新陳代謝及身體的組成成份更加好。餘下的卡路里可以分配到碳水及脂肪。

FITYO是至今為止你可以在香港找到的本地雪糕品牌。迷你杯裝 (點擊到產品頁) 主打高蛋白,每杯有10g蛋白質;家庭裝 (點擊到產品頁) 主打低卡路里,一桶只有255大卡。

第三步:卡路里控制加上運動,效果更好。

現在對卡路里及宏量營養數有更好的認識後,我們需要明白運動能夠加快整個減肥的過程。做甚麼運動完全取於個人的喜好及目標。目標是一般減重的話,任何令到心跳上升的活動都有幫助。如果是改善身體的成份分配,一個好的重量訓練會有幫助。

第四步:實踐

卡路里、宏量營養及運動是減肥旅程的關鍵,當中卡路里飲食控制是最重要的角色。你每天及每星期進食了甚麼是關鍵!市面上有很多卡路里計算應用程式能夠幫助整個過程,令你能夠持續進行。Google 卡路里計算程式就可以了。進食令你飽肚感較長但卡路里不高的食物也有幫助!低卡路里高蛋白質乳酪雪糕如 FITYO 令你可以享受雪糕的樂趣又能夠在減重過程之中維持進度。 點擊此處了解FITYO更多

聲明:

*以上的資料只是減肥的一般指引。更詳細及個人的方法,我們建議你自行研究及/或向專業人士查詢。

**以上資料以英文版本為準。