So for many of us around the world, it is already that time again…the build up to bikini season! It is enough to strike fear into many, but don’t panic! There are no magic pills or miracle potions that truly work, but fear not! What I am giving you here is safe, sound and proven advice.
So let’s get to it!
The healthy rate of body fat loss is usually somewhere between 1lb to 2.2lbs a week. The maths look like this: To lose 1lb you need to create a deficit of 3500 kcal and to lose 1kg (2.2lbs) you need to create a deficit of 7700 kcal.RELATED: RECOMMENDED PLANS FOR YOU
I would recommend starting with a goal of 1lb of fat loss a week. This will feel totally achievable and once you see yourself hitting your goal week after week, it will be all the motivation you need.
Let’s break this down:
3500kcal deficit might sound overwhelming but if you think about it daily it is only around 500kcal deficit from your daily requirements.
“UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940kcal for women and 2550kcal for men”. This is an estimation based on average population, of course we all know that everyone is different. Nevertheless if you establish it as your baseline, you can’t go wrong deducting 500kcal from that to make up your daily allowance for your diet.
And remember you are creating a deficit not only by diet alone but also exercise. But don’t let that give you excuses, if you went to the gym it doesn’t mean that now you can go and eat box of doughnuts. Sorry but it just doesn’t work like that!
However if you combine a calorie restriction with your workouts – Congratulations, You are now on your way to that beach body!
Remember that it is never recommended for women to go below 1200kcal a day. Below that your body will start to slow your metabolic rate down and make it increasingly harder for you to lose body fat. So let’s say your diet is now looking at around 1400kcal a day. You will be surprised how much food that is in the context of a clean diet!
A balanced diet includes all of the macronutrients, proteins, carbohydrates and fats.
Carbs are needed for energy. Protein is a building block for our body’s tissues including our muscles, skin and hair. And Fats are needed by our brain, they help regulate hormonal balance and absorb vitamins such as A, D, and E which are all fat soluble. To cover all your micronutrient needs remember to eat lots of fresh vegetables and some fruit. In fact green veggies like broccoli, green beans, green peppers and spinach you can eat without limits! They are very good for you and super low on calories! So bring them on!
Avoid calorie dense foods like pizza, cookies and fatty meat. Did you ever read a nutritional value label on a tub of ice cream? Scary! Imagine if a regular 14” pizza contains on average about 2269kcal. That is way above that 1400kcal of daily allowance in that one meal!
Now check this out:
300g of chicken breast (495cal)
200g of brown rice (220kcal)
3 eggs (210kcal)
1 medium sliced piece of brown bread (75kcal)
170g of low fat cottage cheese (130kcal)
A medium banana (100kcal)
An apple (50kcal)
1/5 of avocado (50kcal)
And lots of fibrous green veggies with every meal and between. And all of that adds up to just UNDER 1400kcal. Break this all down to small frequent meals and here’s your meal plan! Sound like a plan?
Don’t forget to workout most days and be active every day. Try to do resistance training at least three times a week and moderate intensity cardio 4-5 times a week for at least 30mins each time, you can have one day off but try to stay active, go for a walk, play with your kids, have fun!
So now all you need to do is measure your progress weekly. Tape measure your waist, arms and thighs. Don’t forget to write it it down with a date on it! You can also use a weighing scales, chose one day a week and stick to it.
Take progress pictures too as these can be the best spur of all. Actual visual evidence of you achievements will keep you on track. Try doing it every other week, I guarantee you will see the difference each time if you are doing it right!
And why don’t you share your transformation with before and after pictures? Don’t forget to tag us in your selfies!
I promise with this plan you will constantly feel motivated, you will have lots of energy and I wish you all a great journey to your transformation.
* In Part 2 we will look at how to maintain your great physique after reaching your target weight.