Let's Talk Figures

Hey!

Summer is practically here and “bikini panic” is definitely all around me!
“What am I going to do? I am still 3 sizes over my goal weight? May be I should just skip Camps Bay this summer!” (I get a variation on this theme at least twice a day!)

Here is what I can do to help…

Sadly, I CANNOT tell you that it’s all ok, that it is “just water” or that you can blame your hormones/genes/circumstances for this. (I can, but it still doesn’t solve the problem!). The most I can do on that front is to point you to a cool website that recommends the most flattering beach wear for your shape (www.sofeminine.co.uk).
It’s something…

But now, to get to the core of the issue – why are you not losing weight. You eat clean, exercise several times a week, stay away from alcohol and starch and yet, nothing! What is the issue?

It is all in the maths. Yep, weight loss is all about mathematics. Eat more calories than you burn and you will store excess fat. Even if it is a lettuce leaf! Yes, I know, you have heard this before.

So, tell me, off the top of your head:
How many calories do you eat a day?
How many do you need?
What is your percentage deficit?

If you don’t know the answers to these questions, then you probably are not eating as “clean” as you think and your weight loss efforts are, at best, “opportunistic”. It’s like trying to shoot a target in front of you while looking to the left – you might get it right, but if you do, it will be pure chance!

So, today I will give you a brief tutorial into the figures of weight loss and your assignment will be to do the math, calculate your needs and plan from there. (You know you can always e-mail or call me if you get stuck, right!)

And here is the simplest way of calculating your calorie needs.
Take your weight in kilograms and multiply it by 2.2. This is your weight in pounds. Now take this number and multiply it by:
- 14, if you are mostly sedentary
- 17, if you exercise 3-4 times a week at moderate pace
- 20, if you exercise relatively vigorously most days of the week.

For example, if you weigh 65kg, then your weight in pounds is 143 (65x2.2). If you exercise on average three times a week, then your daily calorie requirements are in the region of 2,431 calories (143x17). Remember, this is the amount of calories you need to MAINTAIN your current weight.

If you are following this blog, let’s assume you are trying to lose weight. So, you need to eat less than that (this is what they call “calorie deficit”) to give your body the opportunity to use some of the stored fat, right? You may remember that we spoke about your body going into “starvation mode” if you cut your calories too drastically? This is where the second rule comes to play.

When cutting your caloric intake, never go beyond 20% of your total needs. It is counter-productive and chances are, you will feel too hungry to maintain your eating plan in the long run. Now, if we go back to our fictitious 65kg lady who exercises 3 times a week and needs 2,431 calories a day, we can calculate her “reduced nutritional needs” (i.e. cutting 20% of her daily calories to allow for some fat burning) we are looking at 1,945 calories a day. (2,431 less 486, i.e. 20% of 2,431, gives us 1,945.)

OK, so we have our first figure – the total daily calories.
From here, we are going to do two more calculations before we are done.

Firstly, we are going to estimate our example’s meal values. In other words, if Helen (I am tired of calling her example, so I gave her a name!) eats 6 meals a day, then each meal will need to be approximately 1,945/6 = 325 calories. So, if Helen decided to go to Woolies or Kauai or anywhere to pick up something for lunch, she should look at the label and ensure that her meal is not too far out of that amount. (Note that no one is recommending that Helen buys lunch – it is far better that she prepares it at home so she knows exactly what’s in it, but hey… life happens!)

Secondly, we are going to calculate how much of each macronutrient Helen needs. 40:40:20 is generally a good (and relatively easy to maintain) ratio for people trying to lose weight. This means 40% carbs, 40% protein and 20% fat. While these don’t have to balance precisely for each meal, you need to tally them up at the end of the day. This calculation can get a bit tricky as fat has twice the calorie density of carbs and protein, so pay attention.

40% of 1,945 is 778. Helen needs 778 calories from protein and carbohydrates respectively every day. There are 4 calories in a gram for these two elements, so we are looking at 195 grams of protein and carbs.

The remaining 389 calories (1,945 – 778 from carbs – 778 from protein) will be derived from fat. 389 calories of fat is approximately 43g of fat. I know it sounds like a lot, but fat has a habit of sneaking up on you, so keep your eyes open for it! The salad dressing, the skin on the chicken, the rind of the chop – it’s all fat.

Now, what you can do is put your requirements down on a piece of paper and try to figure out what foods you are going to incorporate in your menu to achieve your goal. Stuck? Post a reply and I will work it out for you!

Ciao!

Jeni