“Losing weight is initially a numbers game”

Following on from my earlier “portion size” blog and the importance of determining the “correct” amount to eat in order to lose weight, this blog illustrates how I calculated the right quantity for me, given my goals, my metabolism and my exercise habits.

The first step I took was determining what was the appropriate amount of food (or calories) for me to consume each day. It is helpful if you know your basal metabolic rate (BMR). The most accurate method to obtain this calculation is to have a Dexa Scan or an In Body Scan (subject of a future blog on Measurements). However, if you don’t have the time or finances to have it professionally calculated, it can also be calculated online, so if you know your height and weight try this BMI calculator.

Your BMR measures how many calories you “burn” at rest ie just breathing, eating, sleeping. Therefore, without even factoring in exercise, if you consume less than your BMR you should lose weight. The BMR is then adjusted, dependent on your activity level, to give the amount of calories you need to consume on a daily basis to maintain your current weight. If you want to lose weight, you consume less calories than prescribed by the formula. Fairly straight forward…

My BMR measured at 1,340 calories per day (last year), so I used this as my starting point and decided that I would consume 1,100 – 1,200 calories per day for the month of February (notwithstanding that I had three social functions to attend, where there would have been a bit of a blow out).

I ordered three meals per day from Eat Fit Food, a business which delivers cooked meals every second day to your door. They provided me with a calorie and macro nutrient  breakdown of each meal, so I selected meals based on my daily goal of 1,100 calories. I can highly recommend them for consistently high quality fresh ingredients, delicious flavours  and creativity…even my husband is a huge fan!

There are cheaper options that deliver simpler meals that are still tasty and fresh, including Nutrition Station, which will also ensure that you are consuming the right quantity at each sitting. It is worthwhile ordering, even if only for the first week, to get an idea of the correct portion size you should be eating.

If your budget does not stretch to incorporate ordering food prepared externally, then you need to look at how you measure out your meal portions. The breakfast above, consisting of a baked egg and homestyle baked beans, totalling 272 calories packs a tasty, satisfying punch to the start of your day and doesn’t even fully cover a small side plate.

For lunch or dinner a plastic container the size of the one featured below, three quarters filled, this time with a substantial meal of lemon and herb fish with chestnuts, white bean puree and roasted brussel sprouts is more than sufficient in size and flavour. Protein should measure 100-150g, a handful of good carbs eg sweet potato, quinoa, brown rice and two handfuls of vegetables should complete your meal.

My three meals normally measured 1,000 calories and then I would add two soy piccolos as morning and afternoon tea (a vice I am so not ever giving up!). I NEVER snacked and I NEVER craved because I was NEVER hungry.

I found that most of the time that I thought I was hungry, I was actually thirsty. I’ve never been a big drinker (not of water anyway!) but now I ALWAYS have a 400 ml bottle of sparkling mineral water (Mt Franklin flavoured with lemon or lime as my drink of choice…nil calories) with me and consume at least 3 bottles daily. I also drink green tea or a detox tea with my breakfast which helps with your metabolism and flushing out your system.

Remember, the daily calorie target I set for myself was based on my BMR and how quickly I wanted to lose weight. For me, it has been sustainable and with the re-introduction of two cheat meals per week and a few breakfasts and lunches out during the week, my weight has stopped plummeting and plateaued at a level, that allows me to enjoy my life with no guilt and the beauty of knowing that when I put on an article of clothing from my wardrobe, that not only will it not feel tight but will make me feel good when I look in the mirror. My battle of the bulge has been won!

Now there is a huge amount of information in this blog and I’m sure you will have many questions, so please feel free to email me at anytime and I will do my best to de-mystify any areas of confusion.