How To Lose Weight
Easy Steps to Start
At The Core
Losing weight is about finding the right balance of calories. The food and drinks we consume contain calories, which provide the energy our bodies need to function. By understanding the role of calories in weight loss, we can make informed choices to create a calorie deficit and work towards losing those extra kilograms.
What Are Calories?
Calories are a unit of measurement for energy. They represent the amount of energy stored in the food and beverages we consume. When we engage in physical activity or perform basic bodily functions like breathing and circulation, our bodies burn these calories to provide the necessary energy.
It is influenced by factors such as age, weight, height, and gender. Understanding your BMR (Basal Metabolic Rate) provides a starting point for determining your calorie needs.
To make this process easier, you can use our BMR calculator. Simply input your gender, age, weight, and height, and the calculator will estimate your BMR. It will also provide a suggested calorie intake for weight loss based on a safe and sustainable reduction percentage. Remember, this calculator is a tool to help you get started on your weight loss journey.
Your Basal Metabolic Rate (BMR) is:
Calorie Intake for Weight Loss (15% reduction):
Disclaimer: This calculator is based on the Harris-Benedict equation, which is commonly used to estimate Basal Metabolic Rate (BMR). Individual variations may exist. It is always recommended to consult with a healthcare professional for a more accurate assessment of your specific calorie needs.
The Key to Weight Loss
Weight loss is all about achieving a calorie deficit. This means consuming fewer calories than your body needs to maintain its current weight. When you create a calorie deficit, your body starts tapping into its stored energy (fat) to make up for the deficit, leading to weight loss over time.
Conversely, consuming more calories than your body requires leads to a calorie surplus. The excess calories are stored as fat, leading to weight gain. Being mindful of your calorie intake helps prevent unwanted weight gain and promotes weight management.
Easy Steps To Reduce Calories
One of the easiest ways to start reducing calories is by gradually cutting portions or amounts of high calorie food and sugary drinks. Do not completely overhaul your diet. Begin with just small changes, which can make a big difference. For instance, you can reduce the number of teaspoons of sugar you add to your coffee or tea from 2 to 1. By gradually decreasing the amount of added sugar, you can train your taste buds to adapt to less sweetness.
Additionally, consider adjusting your meal composition. Increase the proportion of vegetables or proteins on your plate while reducing the amount of rice, pasta, or other carbohydrate-rich foods. This simple adjustment can help lower calorie intake while ensuring a well-balanced meal.
Reducing calorie intake does not necessarily mean eating less volume of food. It’s more about making smarter food choices and selecting lower-calorie options. By opting for nutrient-dense foods that are lower in calories, you can still enjoy a satisfying volume of food while reducing overall calorie intake. For example, incorporating more vegetables, and lean proteins into your meals can provide a higher volume of food with fewer calories compared to calorie-dense options. The focus is on making mindful choices that prioritise nutrition and energy balance. Check out examples of low calorie meals.
Mindful eating is important because it helps you develop a healthier relationship with food and promotes a balanced approach to eating. By being fully present and engaged with your eating experience, you become more attuned to your body’s hunger and fullness cues. This allows you to make conscious choices about the types and proportions of food on your plate. For example, adjusting your meal composition by increasing the proportion of vegetables or proteins while reducing the amount of rice, pasta, or other carbohydrate-rich foods can help lower calorie intake while ensuring a well-balanced meal. Mindful eating supports overall well-being by fostering a mindful approach to nourishing your body and enjoying the pleasures of food.
Sometimes, we confuse thirst with hunger and end up consuming unnecessary calories. By staying well-hydrated throughout the day, you can better manage your hunger levels and reduce the likelihood of mindless snacking. Opt for water as your primary beverage choice and reduce the consumption of sugary drinks.
In addition to managing your calorie intake, incorporating regular physical activity is vital for weight loss and overall health. It’s worth considering the incorporation of a 30-minute daily walk into your routine. Walking is an accessible form of exercise for individuals of all fitness levels. Not only does it help burn calories and boost metabolism, but it also promotes overall well-being. Moreover, walking offers numerous benefits beyond weight loss, such as improving cardiovascular health, reducing stress levels, and enhancing mood.
What To Expect
When beginning your weight loss journey, it’s important to understand what outcomes to anticipate. After following a calorie deficit for a reasonable period, typically around one month, you might anticipate noticing a reduction of approximately 1-2 kilograms (2-4 pounds) in weight. However, if you do not experience this weight loss or encounter difficulties in reducing calorie intake, it’s best to seek professional help. Trained healthcare providers are equipped to assess your individual needs and provide personalised guidance. They can also identify any underlying medical reasons that may impact your weight loss journey.
Disclaimer: Individual results may vary.
Here are some of the most frequently asked questions we receive from patients who are about to start our weight loss programme. While every individual is unique and may have specific needs, we hope these answers will be helpful in providing general guidance. Please remember that seeking professional help is always advisable for personalised advice. If you have any question, our dedicated team is here to support you on your weight loss journey and provide tailored solutions to help you achieve your goals.
If you have a sweet tooth, there are ways to satisfy your cravings while still managing your calorie intake. Opt for healthier alternatives such as fresh fruits, which provide natural sweetness and valuable nutrients. Additionally, consider reducing the amount of added sugars in your diet by gradually decreasing the sugar you add to beverages or swapping sugary treats for healthier options like dark chocolate or homemade fruit-based desserts. Moderation and mindful choices can help you enjoy sweet flavors while maintaining a balanced approach to your calorie intake.
While it’s true that some healthier food options may appear more expensive, there are strategies to make nutritious meals more affordable. Consider planning your meals in advance and creating a grocery list to avoid impulse purchases. Advance meal prep is always a good option to consider. This is because prepping meal in bulk can help save money. Remember, investing in your health through nutritious meals can lead to long-term savings on healthcare costs.
While it’s understandable to have a desire to lose weight quickly, it’s important to prioritise a healthy and sustainable approach to weight loss. Rapid weight loss methods often involve extreme restrictions or unsustainable practices, which can be harmful to your overall well-being. Instead, focus on making gradual and lasting changes to your lifestyle, such as adopting a balanced diet, incorporating regular physical activity, and practicing mindful eating habits. Remember, slow and steady progress is more likely to lead to long-term success and improved overall health.
If you find yourself constantly thinking about food, it could be helpful to assess the underlying reasons behind these thoughts. Sometimes, it may stem from emotional or psychological factors rather than actual hunger. Practicing mindful eating techniques, such as paying attention to physical hunger and fullness cues, can help cultivate a healthier relationship with food. Engaging in enjoyable activities, staying well-hydrated, and ensuring balanced meals can also contribute to a more balanced mindset around food. If persistent thoughts about food are causing distress, it’s advisable to consult a healthcare professional
Yes, Malaysian food is delicious and that it is loved by many. However, it’s important to be mindful of portion sizes and make balanced choices to maintain a healthy lifestyle. Enjoying Malaysian food in moderation and incorporating a variety of nutritious ingredients can help you savour the flavours while still supporting your overall well-being.
If you enjoy snacking between meals, there are ways to make healthier choices that support your weight loss goals. Instead of reaching for processed snacks high in calories and unhealthy ingredients, opt for nutritious options like fruits, vegetables, nuts, or yogurt. These provide valuable nutrients and can help keep you feeling satisfied. Additionally, planning ahead and having pre-portioned, healthy snacks on hand can prevent impulsive choices. Remember to listen to your body’s hunger cues and choose snacks that nourish and energize you throughout the day.
If your eating schedule isn’t consistent, there are still strategies you can implement for a healthier approach. One option is to focus on listening to your body’s hunger and fullness cues. Eat when you feel hungry and stop eating when you feel comfortably satisfied. Another approach is to establish a flexible routine by setting approximate meal times and incorporating nutritious snacks when needed. Additionally, planning and preparing meals ahead of time can help you maintain a more consistent eating pattern. Remember, it’s important to find an eating schedule that works for you and supports your overall well-being.
Many people turn to snacking or eating when feeling stressed as a way to cope with emotions. Ideally, we wouldn’t want to reach out for food but if you have to eat, choose a low-calorie snack instead. The alternative is to consider engaging in stress-reducing activities such as deep breathing exercises, going for a walk, practicing mindfulness, or finding a hobby that brings you joy. Building a support system and seeking emotional support can also help address the root causes of stress. By finding healthier ways to manage stress, you can break the cycle of emotional eating and support your overall well-being.
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