Before starting any diet or exercise regime, you must check with your doctor first to make sure that your diet and exercise is suitable and safe. This is especially essential if you have any current health conditions.
Weight loss can be very difficult. At some point during their lives, most individuals in the US and UK will face challenges in relation to weight loss (either their own or that of a close friend or family member). We think that low carbohydrate and low calorie diets work well when done correctly. There is also some evidence that faster (but safe) weight loss is more beneficial, because people see results and feel more motivated. However, low carbohydrate diets (those containing less that 100g of carbohydrate per day), can make you feel very sluggish, irrespective of the quality of the low carbohydrate food you are consuming. Also, when very low calorie diets (those between 800 and 1200 calories per day) are used, you can feel tired because your body may be burning far more calories per day than you are putting in. This is especially the case if you have a manual job and/or incorporate a moderate level of exercise into your daily routine.
For those people looking for a solution that works without you feeling sluggish (albeit at a slower rate than low carbohydrate or very low calorie), you could consider using the BMR less 10% + direct calorie burn through intended exercise approach. Here, we suggest that foods from the following list are eaten with a total calorie intake of your BMR + calories used from intended exercise.
Foods for Weight Loss Without Feeling Sluggish
- Lean red meat (up to 4 portions per week)
- Poultry (Chicken, turkey etc. cooked any way except deep fried)
- Fish (any type of fish and cooked any way except battered and deep fried)
- Edamame beans
- Natural Yogurt
- Wholemeal bread (must be GI less than 65)
- Wholemeal pasta
- Brown rice
- Flax seed (may be sold as linseed in some supermarkets, especially in the UK)
- Garlic (should be fresh, not powdered or garlic oil)
- Cereals with GI less than 65
- Nuts (the healthy ones!)
- Berries (strawberry, cherry, raspberry, blueberry)
- Organic honey (small amounts just as a sweetener)
- Other healthy foods – if you are unsure, send us a message and ask.
Drinks for Weight Loss
As well as eating healthily, drinking healthily is also important. Calories are often consumed in liquid form and this can lead to weight gain because the body does not ‘feel’ like it has consumed any food due to the lack of chewing etc. Also, many fruit juices and sodas are packed with sugar, which when consumed excessively can have many negative effects on the body beyond just weight gain.
- Skimmed, 1% fat or semi-skimmed milk
- Green tea
- Safe herbal infusions that are calorie free and free from artificial sweeteners and other artificial ingredients
- If you drink alcohol, red wine (maximum of 600ml each week of up to 14% abv). Do not drink wine of your doctor has told you to avoid alcohol
Intended exercise means exercise that you set out to do and can attribute an approximate calorie burn to. For example running on a treadmill or rowing in the gym. Most pieces of equipment have a calorie counter that you can use as an approximate guide.
GI means glycemic index. Search the net for approximate values. We recommend that you use two or three authoritative websites/sources to get a sensibly accurate estimation of the GI if each food.
How to Calculate BMR
Your BMR is you basal metabolic rate i.e. the amount of calories your body needs to function whilst at rest (your heart, lungs, cardiovascular system and nervous system all need energy to work even when you are not moving). There may be no 100% accurate way without professional input, but for a good estimation, we suggest using the equation below. If you are unsure, just ask us or ask your doctor, pharmacist or nurse (or other suitably trained healthcare professional). We use the Basal Metabolic Rate calculation by Harris-Benedict(1). We are working on a page of this site where you can easily calculate your BMR by just inputting simple numbers such as your height and weight.
Metric BMR calculation for men: 66.5 + [13.75 × weight (kg)] + [5.003 × height (cm)] – [6.755 × age (years)]
Imperial BMR calculation for men: 66 + [6.2 × weight (lbs)] + [12.7 × height (inches)] – [6.76 × age (years)]
Metric BMR calculation for women: 655.1 + [9.563 × weight (kg)] + [1.850 × height (cm)] – ( 4.676 × age (years)]
Imperial BMR calculation for women: 655.1 + [4.35 × weight (lbs)] + [4.7 × height (inches)] – ( 4.7 × age (years)]
For example, a 36 year old 6’0″ male weighing 105Kg would have a BMR between 2100 and 2200 calories.
The BMR Less 10% Plus Exercise Calories Diet
Calculate your BMR as above. Divide this by 100 and times by 90 to find the BMR less 10%. Then add the calories burned using the approximation from the exercise equipment used or an online source of estimation based on your activity and current weight.
Calories for the day = (BMR/100) x 90 + Exercise Calories
For example, if the 6’0″, 105Kg 36 year old male above did 300 calories of jogging, his total calorie intake would be:
[(2182/100) x 90] + 300 = 2264 calories. Now, a 2264 calorie diet is not too difficult at all. Just make sure it is from the healthy list of foods.
Hopefully, now you know how to lose weight without feeling sluggish in a safe and effective way. We will keep updating this site and hopefully have easy calculators for you to use as well as more tips life this. We hope that you have found this to be super useful stuff!
Try this and see what happens. We hope that you will lose weight and feel healthy. Don’t forget to check it is safe to so this before you start.
- https://en.wikipedia.org/wiki/Harris-Benedict_equation. Last accessed 1st June 2017.