Holly Heasman is a nutritionist working for the popular fitness app SHREDDY. She explained that weight loss “comes down to one thing” – a calorie deficit.
Holly explained that people burn energy through several ways, not just through exercise.
The main ways are through breathing, eating and digesting food, exercising, and non-exercise activity such as cooking, fidgeting and even typing.
Therefore, people are burning calories all the time without even realising it.
However, Holly noted that doing exercise is the easiest way to achieve a calorie deficit, and it also ensures that you stay healthy and fit.
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Holly said: “We can approach this [a calorie deficit] by increasing our physical activity, reducing our calorie intake or a combination of both.
“However, being in a deficit doesn’t have to call for drastic measures,” the nutritionist added.
“We have to be careful, safe and sustainable when we approach a deficit – a healthy weight loss per week is considered between 0.5 to 1kg per week.
“Likewise, you can still opt for filling, enjoyable foods that are both nutritious and satisfying. It’s when you severely restrict or follow unsustainable nutrition rules, that you’ll inevitably fall off the wagon.”
Holly went on to explain how you can reach a calorie deficit by being careful about what kind of food you eat, as well as how much.
She said: “As a general rule, we need to consume 3,500 fewer calories per week to lose one pound of fat, so that’s 500 calories less per day.”
One of the best ways to do this is to add more fibre and protein to your diet, such as wholegrains, vegetables, nuts, and seeds.
“These types of foods will help you feel fuller for longer, and help overcome those mid-afternoon cravings,” Holly said.
The nutritionist continued: “Don’t drink your calories.
“A full-fat medium latte can contain over 200 calories. Go for an americano with a dash of skimmed milk. Better yet, swap that coffee for water.”
Holly also recommended changing your cooking methods and avoid excess oil.
She said: “Grilled, boiled, poached or steamed are the gold standards of nutrition.”
When it comes to exercise, Holly advised doing something that you enjoy as you are more likely to stick with it.
Additionally, the nutritionist emphasised “the power” of walking.
“It’s recommended that you walk at least 10,000 steps every day. Not only is this great for the mind, but it’s a great energy burner – even walking to the shop helps,” Holly said.
