Weight loss

Definition

When we are talking about weight loss, we are really meaning dropping the amount of fat stored around the body. A common mistake that many dieters make is that they eat foods that are low in protein, because they perceive them to be fattening, which is understandable as Meat and Dairy products are usually high in fat. This is overcome by eating Fish, Poultry and soya products or lean Meat and low-fat Dairy products. Essentially, too little protein causes muscle wastage, and therefore weight loss from lean tissue and not body-fat. This scenario is undesirable as muscle tissue is a living entity that burns calories, hence when you are losing lean muscle, you are also losing the ability to burn calories.

A key thing to losing body-fat, is to preserve or actually encourage muscle growth in order to burn more calories. (Think of this: the bigger the engine, the greater need there is for more fuel). This involves using weight-bearing exercise and a protein-rich diet. Aerobic exercise is also important as it helps burn calories directly. Fat loss exercise programmes should therefore be a combination of weight-bearing exercise and aerobics, in fact studies show better results than either used on their own. You should aim to lose around 2lbs of fat per week, which is a sensible, gradual amount. In theory this can be achieved by eating 500-1000 calories less per day.

An important note to make is that if you do increase muscle whilst losing body-fat your actual weight might not change. In fact it may increase, because muscle actually weighs more than fat. This is nothing to worry about, but it is important to use the mirror as a guide to your progress and not rely solely on the weighing scales.

Diet

To lose fat effectively:

Eat protein and carbohydrate meals every 3 hours so you having 5-6 small meals per day. Studies show that your metabolism increases if you eat little and often.

After aerobic exercise, wait an hour before having your post exercise meal. This will help maximum fat-burning which continues sometime after aerobic type exercise.

Consume around 0.5-0.7 grams of protein per pound of lean bodyweight per day to prevent muscle wastage.

Carbohydrate intake should be reduced to around 40% of total calories. Avoid simple carbohydrate sources.

Use meal replacements as needed, but make sure they are lower in calories (around 200 Kcals) than the regular ones, so that they supply roughly equal quantities of protein and carbohydrate.

Eat lots of vegetables at each meal to make you feel fuller and to obtain key vitamins and minerals.

Keep fat levels down, daily calories from fat should be between 15-20% for weight loss. Never cut out all fats as you need some for good health. Eating oily Fish, nuts and seeds 2-3 times a week is ideal.

Try to eat whole foods and avoid junk foods that are loaded with empty calories from sugar, fat and alcohol. Avoid or reduce the following:

Alcoholic beverages - 1gram of alcohol is 7 calories (Kcal)
Butter, margarine
Fried foods
Fatty meats and Meat products, eg burgers, sausages
Pastry, cakes, biscuits, puddings
Sweets and chocolate
Sugary soft drinks
Sugar in coffee and tea
Rich sauces and dressings

Choose low calorie alternatives if you really need to eat these foods
Always drink plenty of water, particularly just before meals, as it will make you feel fuller and prevent you from over-eating.

Supplements

Fat-loss can be enhanced using various supplements, but do need to be combined with a sensible eating plan and exercise regime.

Most useful are:

Protein supplements - use as and when to top up protein levels in the diet and to enhance an already carbohydrate rich meal.
CLA - Studies show that this supplement can help change body composition, such that body-fat is lowered in conjunction with gains in lean muscle tissue. 3-6 grams per day was used in the research.
Thermogenic supplements (see also Citrus aurantium, Coleus forskohlii, Cayenne, Green Tea, Guarana) - 1-2 capsules taken 30 minutes before each meal can encourage fat-burning and stimulate metabolism.

Other supplements to consider include:

Multivitamin and mineral - a hi-potency product to supply optimum nutrient levels and correct deficiencies that may occur when on lower-calorie diets.
L-Carnitine - needed to mobilise fats and release energy from fatty acids. Take 1000mg per day
Garcinia - supplies hydroxycitric acid (HCA) which mildly suppresses appetite and reduces conversion of carbohydrate into stored body-fat. (sometimes found in thermogenic supplements). Take 1 gram before each meal.
Chromium and Alpha lipoic acid help regulate blood sugar levels, which can help curb craving for sweet foods. 400-1000mcg and 600mg per day respectively. Chromium may also help change body composition.
HMB - Studies show that it can reduce muscle wastage and encourage fat loss. Take at least 1 gram 3 times per day. 1 dose should be straight after exercise.
Kelp - supplies iodine, an important mineral needed for proper thyroid gland function in order to maintain a healthy metabolism.
5HTP - promising studies show that it may help with weight loss by reducing appetite. 750mg per day.

Weight training guide

For fat loss, the best time to exercise is first thing in the morning on an empty stomach. You actually burn calories from fat 300% faster than compared to if you exercise later in the day. In addition, remember to wait an hour before you have breakfast to maximise fat-burning.

Weight training should be done 3 times per week. When weight training for weight loss you should use 5-9 reps, 2-3 sets and rest periods should last 1-2 mins.

Another key point is to completely rest the muscles exercised for at least 48 hours so that they fully repair and refuel.

Aerobic exercise 3 times per week for at least 20 minutes each time. Interval type training is very effective and will give optimum results.

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The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.