Weight loss is always a result of energy balance, this is just science.
Energy in < Energy out = weight loss.
Energy in > Energy out = weight gain.
Energy in = Energy out = no change in weight.
This is thermodynamics and it applies to everyone. Every diet on the planet works in exactly the same way they change the energy balance equation to cause weight loss, they do this by creating a caloric deficit, as this is the ONLY way to lose body fat.
Take the low carb diet for example, it aims to reduce overall calorie intake by restricting the intake of carbs because removing carbs from your diet will slash your calories.
We also have the Paleo diet that demonises processed food a significant portion of a typical western diet is processed therefore eliminating this food group will result in a large calorie reduction.
Weight Watchers employs portion control in an effort to create the desired calorie deficit. It seems theres a trend here.
The take-home message is dont make dieting any harder for yourself than it already is.
When you look past the marketing and the hype, ALL diets work in exactly the same way. Some diets just place unnecessary restrictions in the hope that it will create that all-important calorie deficit.
But, theres an easier way; a way that doesnt involve restriction.
- 2-4 meals a day
- Use your palm as a portion measure.
- 1 portion of protein (meat/eggs/greek yoghurt/fish etc) each meal.
- 1 portion of carbs (bread/rice/pasta/breakfast cereal/beans/oats etc) each meal.
- 1 portion of veg (any veg at all) each meal.
- 0.5 x portions of fats (cheese/nut butters/oils/nuts) each meal.
- 2 snacks per day fruit and/or protein bars make great snacks.
I recommend most clients do this in conjunction with tracking their food and drink intake using a calorie tracking app such as My Fitness Pal or my own app Harry Smith Fitness.
This way, over time youll see the relationship between your caloric intake and your bodyweight/body fat levels and can make minor adjustments dependent on your goals.
If you fancy some naughty food just have it! Track it in the app and work around it.
Flexibility is key to sustainability and sustainability is key to success. Theres no need to overcomplicate it.
Harry Smith is a personal trainer. Follow him on Facebook.
Excerpt from:
How to lose weight without restricting yourself - The Independent
