FITNESS PLUS MARTIAL ART & PHYSIO
Practical Approach to Fat Loss
By PT Dushantha Perera
BSc (Hons) Sport Science
According to recent surveys more than half the adults population want to lose weight. You must lose your fat not weight. Losing fat takes time and effort. The through out of losing weight can be frustrating. You cannot expect someone could wave a magic wand over your head and make those extra pounds disappears but that is not possible. For example 1kg of fat deposits produces 29MJ (7000kcal). If you burn 1000Kcal per day you will loss only 1kg within a week. Also this would depend on other metabolic facts. The road to success in weight loss must begin with getting rid of those fancy myths regarding weight loss and learning to make the science of weight loss work for you.
You need to have the right method, approaches, knowledge and encouragement to help you along. I will produce practical and constant diet guide table (table 1.2) to follow if you are above ideal weight (table 1.1) and want to lose weight.
This height weight chart is based on body mass index and the healthy weight range shown covers both men and women.
This height weight chart is based on body mass index (BMI)* and the Ideal weight range shown covers both men and women.
BMI range (kg/m2 ) Classification
Under 18.5 under weight
18.5-25 Ideal weight
Over 30 Obese
Over 40 Severely obese
*BMI = weight (kg) / height2 (m)
GUIDE LINE TO FOOD AND DRINK
Basically there is no Diet
You must lose your fat - not weight and / or muscle
AVOID OR EAT VERY LITTLE ANY ITEM CONTAINING EXTRA FAT
No butter, No margarine, No oil and do not eat fried food
You can take grill casserole, stew, roast, bake, boil, steam or barbecue etc.
DO NOT USE SUGAR IN FOOD OR DRINK – You can use saccharin compounds such as Canderel or Hermesetas.
YOU CAN EAT ALL FOOD
Meat and Poultry – lean,
Fish all but not tinned in oil
Eggs and low fat Cheese
Vegetable - all green in colour or start green in colour
Rice –1or 2 Cup of cooked rice per day eat the rice with the healthy foods you like best.
Bread and Crisp bread - Any type, any colour up to 3-4 slice per day
DO NOT EAT – cakes and biscuits if they are baked with fat or sugar.
Fruit is an integral part of any healthy diet plan, but choose wisely .Avoid fruits that are high in natural sugars like pineapple, banana and avocado, Stay away from dried and canned fruits to avoid calorie overload.
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Tea or coffee – as many cups as you like and add milk if required
Water – as much as you like
Alcohol – Spirit or Wines in moderate. i.e. 6 glasses of dry wine or 6units of whisky, gin, vodka per week
Avoid Beer, Lager and Liqueurs
Avoid or eat little eg. Pizza, spaghetti and burgers
Never eat if you are not hungry. Always eat if you are hungry, do not suffer hunger
By eating with smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
However individual plan may be needed in keeping with your metabolic type and personal preparations of food. More information about how to boost your metabolism contact as given above.