Weight Loss For Good
Losing weight –
the facts and the
fiction
There is no magic way to lose weight.
Put simply, we need to burn off more
energy (calories) than we consume.
However, if it really was that
straightforward to put into practice,
none of us would have a weight
problem.
Nowadays, there is a huge variety
of foods available, making it all too
easy to consume more calories than
our bodies need. Day-to-day living
for most of us involves little physical
activity, especially if we drive to
work and sit in an office all day. As
a result, many of us find it difficult to
burn off any extra calories that we
eat or drink. This makes it hard to
lose weight and even harder to
keep the weight loss off.
One challenge many of us struggle
with when we’re trying to lose
weight is the belief that we have to
cut down the amount of food we
eat. This often leaves us feeling
hungry and we end up feeling
deprived and unsatisfied. No one
likes feeling hungry so not
surprisingly we give up. However,
there is a better way to lose weight,
based on an understanding of
energy density.
This leaflet will explain in simple
terms how to manage your
weight without feeling unsatisfied.
HOW MUCH EXERCISE DO I NEED TO DO?
Recommendations from the Department of Health say that adults should try to do at least 150 minutes of
moderate- intensity aerobic activity a week, or alternatively 75 minutes of vigorous intensity aerobic activity (or
a combination of the two). One way of achieving this 150 minute recommendation would be to do 30 minutes
of activity on at least 5 days of the week, but you could also do activity in smaller bouts of 10 minutes or so.
It’s also recommended that adults do muscle strengthening activities on two days of the week. This is likely to
benefit both your health and sense of wellness.
But, if you wish to use physical activity to aid weight loss, or prevent weight regain following weight
loss, you need to increase your physical activity levels to 45-60 minutes of moderate intensity activity
every day.
Moderate intensity aerobic activity means activities that
make you feel warm, make your heart beat faster and that
may make you a bit out of breath. When doing moderate
intensity physical activity you will probably still be able to
carry on a conversation.
Some examples of moderate intensity activities are:
·
walking fast on a treadmill
·
gentle cycling in a Virtual Spin Class
Vigorous intensity aerobic activity means that you will be
warm, your heart beating faster and will be out of breath so
that you probably couldn’t carry on a conversation.
Some examples of vigorous intensity aerobic activities would
be
·
jogging or running
·
vigorous fitness Classes labelled HIT (High Intensity
3
Training)
·
riding a bike fast or on hills
·
aerobics
Muscle strengthening activities include:
● Lifting weights in PumpFX, free weights areas
or Kettlebells classes
● Working out on Kinesis
● Doing exercises that use your body weight for
resistance, such as push-ups, pull-ups, sit-ups
on X-fit wall or Human Trainer for example
● Yoga…yes Yoga
·
Keeping your heart healthy. People who are not physically active are at an increased
risk of suffering from diseases such as heart disease and stroke
·
Reducing the risk of certain cancers, including breast and colon cancer
·
Reducing the risk of developing type 2 diabetes
·
Protecting against osteoporosis – as this is a condition that largely affects older adults,
it is important that you continue to take part in physical activity throughout your lifetime
·
Maintaining healthy joints and muscles
·
Helping to maintain a healthy weight
·
Coping with stress and reducing anxiety
·
Feeling happy and improving wellness –regular physical activity can reduce signs and
symptoms of depression.
·
Physical activity often leads to social interaction, improved self-esteem and greater
confidence
·
Reduction in fatigue and more energy
Eat more, lose
weight!
What is energy
density?
Energy density is the amount of energy
(or calories) per gram of food. Lower
energy density foods provide less
energy per gram which means we can
eat more of them while consuming
fewer calories. So choosing foods that
are lower in energy density is a good
way to help control how much you eat
without going hungry, and is a very
effective way to lose weight. You can
reduce the calories in and increase the
size of your favourite meals by lowering
the amount of fat and/or increasing the
amount of water- and fibre-rich
ingredients, such as vegetables or
pulses (see the following sections for
ideas on lowering energy density).
Foods to fill up on
High water content foods
Low-fat foods
Lower energy density foods include foods that
are naturally high in water, such as fruit and
vegetables; foods like pasta, rice and pulses that
absorb water during cooking; and foods with
high
water content such as soups and stews. Water
has weight but no calories, so water in foods
adds weight and volume to the meal and dilutes
the calories, helping you to feel fuller.
Reducing the amount of fat you eat or add to
dishes when cooking can also lower the energy
density of foods. Fat is the most energy dense
nutrient, providing 9 calories per gram, more
than twice as much as carbohydrate and protein.
Generally, if you lower the fat content of a recipe,
you can get a bigger portion for the same number
of calories.
Foods containing fibre
Fibre bulks up food but cannot be fully digested.
Therefore, it provides fewer calories compared to
carbohydrate, protein or fat. Fibre also slows the
rate at which foods are chewed and digested,
High-protein foods
High-protein foods can decrease hunger and
prolong feelings of fullness, more so than foods
high
in carbohydrate or fat. Including protein-rich foods
in your meals, such as poultry, fish, lean meat,
Eat more, lose
weight!
Which foods have a low energy density?
Here are some examples of low energy density foods that will satisfy you but with fewer
calories.
Beans and peas
Choose these more often:
e.g. Red kidney beans, chickpeas,
lentils, green peas, butter beans, soya
beans, baked beans
Fruits and vegetables (prepared
without adding fat or sugar)
e.g. Apples, berries, oranges, broccoli,
carrots, cauliflower, cucumber, tomatoes
These foods are high in protein
and contain fibre.
These foods are naturally high in
water and contain fibre.
Potatoes and water-rich
cereal-based foods
Low-fat and fat-free dairy
products
e.g. Pasta, rice, boiled and baked potatoes
(preferably with the skins on), low-fat oven
chips, couscous, bulgur wheat, quinoa,
pearl barley
e.g. Semi-skimmed, 1% fat or
skimmed milk, low-fat or fat-free yogurt,
low-fat cream cheese, cottage cheese
These foods provide energy but have
a high water content. Choose brown
and wholegrain versions of pasta and
rice for extra fibre.
Choosing lower fat dairy products
will help lower your total fat intake.
Stock- and vegetable-based
dishes (without cream)
Lean meat, poultry and fish
e.g. Lean or extra-lean beef, pork with fat
trimmed, chicken and turkey without skin,
grilled or steamed fish
e.g. Vegetable-based soups or stock-based
meat soups and stews/casseroles,
vegetable-based sauces such as
tomato-based pasta sauces
These foods are high in protein and
lower in fat.
These dishes have a high water content.
Which foods have a high energy density?
High energy density foods tend to be high in fat and/or have a lower water content, for example fried
foods, fried snack foods, oil, butter/margarine, full-fat cheese, nuts, pastries, biscuits and confectionery.
Here are some examples of foods that have more calories per mouthful. Aim to eat less of these:
Fried foods
e.g. Fried chips and snacks, fried chicken,
fried fish, fried meat, doughnuts
Fatty meat
e.g. Standard minced beef or lamb,
fatty bacon, burgers, sausages
Full-fat dairy products
e.g. Full-fat cheese, ice cream, cream
Dry snack food
e.g. Biscuits, crackers
Pastry and confectionery
e.g. Pies, pastries, chocolate, cakes
Oils, butter and spreads
All oils and full-fat margarine,
spreads and butter
Weight Loss For Good
www.clubclassfitness.co.uk
Get off the sofa – Too much of our time is being spent glued to the TV with lots of snacks to munch on. Sitting
down uses very little energy and is often an opportunity for lots of mindless eating, so try to limit the time you
spend being sedentary. Potter about, do a bit of cleaning, walk the dog, chat to friends and family – standing
up and moving about will mean you are burning about twice as many calories as you would be sitting down!
The table below shows examples of activities you might get involved in either at
home or at Club Class, and how much of those activities it would take to burn off
the snacks you might eat while sitting on the sofa….
Activity
Time
kcal used
*Activity burns off
the equivalent of...
Aerobics
60 min
390
2 packets of crisps &
2 custard cream
biscuits
Pump FX class
60 min
600
2 pints of beer and
a large packet of
crisps
Dusting
20 min
66
1 digestive biscuit
Ironing
60 min
90
4 chocolates
Gardening
60min
318
Slice of chocolate
Spin class
45 min
500
2-3 measures of Irish
swiss roll
Cream (50ml)
Dancing
60 min
270
A couple of handfuls
of mixed nuts and
Running
30 min
291
raisins
Portion of Christmas
pudding
Walking the dog
30 min
105
1 glass of red wine
(175ml)
Weight Loss For Good
● Regular exercise will help to improve your circulation. Efficient blood flow will bring oxygen and nutrients
to all of your tissues and remove carbon dioxide and waste products. The benefits of good circulation are
huge. You’ll soon notice things like:
·
More energy and stamina
·
Brighter skin
·
Improved sexual response
·
More refreshing sleep
·
Better focus
·
Improved mood and memory
·
Improved exercise recovery
● You are in this for the long run, so be patient and don’t expect the weight to melt away overnight. It is
always best to lose weight at a rate that is achievable for you, it will be easier to sustain and less likely
that you will slip back into the old routine. That means that you shouldn’t deprive yourself of every single
treat you enjoy, or beat yourself up if you have a weekend of overindulgence - just forget it and try to do
better tomorrow again. Be honest with yourself - no-one can be with you 24 hours a day, we will support
you as much as we can, but it’s up to you to make it happen.
● Find exercises that you enjoy, and don’t forget to keep changing your routine - your body will get used
to one kind of exercise and the benefits may not be so great. Never feel that your time at the gym is
wasted - even if you only do a short session, it will be of benefit.
● Spend time with people who will support you, you need the support of family and friends to achieve your
goals. Take some time to sit down with them and discuss how important this is to you, and what they
can do to help you - hopefully they will want to help in any way they can. Your friends at Club Class will
always be there for a chat if you need it. With our help we know you’ll lose weight for good!
Giving up?…
Remember this…
www.clubclassfitness.co.uk
028 9260 3494