Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So, in general, if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Similarly if you burned 500 calories through exercise, but didn’t reduce your food intake (my preferred method – I love my food!) then you will still lose weight.
Ok, so to lose weight we know we need to drop around 500 calories a day. So does that mean we get to eat whatever we want, as long as we stay within the calorie allowance? In theory, yes! BUT us health chicks have come up with some simple nutritional guidelines that’ll help you get the results you want quicker, as well as give your body the nutrition it needs in order to function at it’s best.
1. Always follow exercise with a protein based meal or snack. This will aid your muscle recovery and growth following training sessions, as well as satisfy any post-exercise hunger cravings!
2. For women I would recommend 2-3 100-calorie snacks per day alongside 3 x 300-400 calorie healthy meals. On non-training days you should usually be consuming around 1200-1400 calories, depending on your BMR. On training days you can increase your calorie intake (yay!)
Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning at rest i.e. the amount of calories you burn doing absolutely nothing! Anything that results in an increase to your metabolic rate will increase your BMR. This includes EXERCISE!
Click here for the BMR calculator:
Once you know your ‘magic number’ then weight loss becomes a breeze – all you need to do is make sure you finish your day on a calorie deficit, based on your daily calorie needs, and the magic will happen for you!
You should also be drinking around 2-3 litres of water per day. Liquids - green tea, peppermint tea, protein shakes, almond milk, coconut milk, water, freshly squeezed juice.
Some good snack ideas include:
You can also check out the link below for more delicious and healthy recipes
Good luck and remember Celebrity Circuits is here for you! So if you have any questions relating to your nutrition or simply need a bit of diet support, Contact Us or head over to our Facebook page