Is there any way to achieve guaranteed weight loss?
What should I eat for breakfast, lunch, snack and dinner?
And how much and what do I need to exercise to lose weight?
Here we answer the most common questions about weight loss.
How do you count calories?
Counting calories is an effective way if you want to achieve guaranteed weight loss, as it is a bit like keeping a cash register. If you eat as many calories as you burn, you should maintain a fairly even weight. If you eat more, you go up and if you eat less, you go down.
What exactly is “a calorie”?
Calories (cal) are a unit that measures the energy level of what we put into us. However, when talking about “calories” in everyday speech, most people refer to the concept of kilocalories (kcal) (1 kcal = 1,000 cal). In order not to create confusion, we at NordIQ Life have chosen to do the same. Both units thus measure the same thing, much like the difference between grams and kilograms.
Which substances contain the most calories?
Fat, carbohydrates, protein and alcohol are all substances that provide calories. Fat and alcohol contain the most.
- Fat = 9 kcal
- Alcohol = 7 kcal
- Protein = 4 kcal
- Carbohydrates = 4 kcal
What is important to consider, however, is what the calories contain. There are always “good” and “less good” calories. Adding 500 kcal from pure fat or alcohol, for example, is significantly worse than adding 500 kcal from protein or carbohydrates.
How many calories should you eat per day?
A normal calorie intake is between 1,800 – 2,500 calories per day. At the same time, the number of calories you should eat per day can differ a lot, depending on a variety of factors:
- Sex
- Age
- Weight
- Length
- Lifestyle
How much calories should be cut for guaranteed weight loss?
One kilogram of body weight corresponds to 7,000 kilocalories. To lose five kilos, you therefore need to reduce your energy intake by a total of 7,000 kilocalories x 5 = 35,000 kilocalories.
How should I eat/exercise to lose weight for sure?
It’s all really very simple and based on pure science. To achieve a guaranteed weight loss, there are two different options:
- To add less energy than you get rid of (by reducing the amount of food), or
- Consuming more energy than you put in (by increasing the amount of exercise).
The surest way to achieve guaranteed weight loss is simply to count calories. And the best and healthiest way to lose weight is to run on a combination of both of the above two options.
How should I eat if I want to lose weight for sure?
The important thing in the context of weight loss is to look at what you get for your food. Therefore, ask yourself the following three questions before each meal:
- How full will I be?
- How long will I be full?
- How much nutrition will this meal give me?
Studies also show that those who want to lose weight and make sure to regularly eat breakfast weigh on average 2.3 kilos less than those who skip it. Breakfast helps you keep your blood sugar at an even level, which reduces the risk of you snacking between meals.
Similarly, regular snacking can help your weight loss. Eating more often, but less is therefore a good concept if you want to lose weight.
When it comes to a good lunch and dinner if you want to lose weight, it can be good to rethink and rethink, if it is the case that you had difficulty losing weight before. For example, it may be enough to reduce the portions a little and to replace certain ingredients:
White pasta > Whole grain pasta
White rice > Whole grain rice
Falukoruk > Chicken sausage or sausage with a higher meat content
Ready-made meatballs > Make your own, so you avoid additives
See more examples of smart food swaps HERE.
What is good to eat for breakfast if I want to lose weight?
Grain bread
Crispbread with turkey, ham, cottage cheese or avocado
Curd with some berries
Cottage cheese with some berries
Boiled eggs
Fruit salad
Here are more tips on how to think about breakfast if you want to lose weight
If you are a member of Wellobe, you also get three good breakfasts for weight loss
What is good to eat for lunch if I want to lose weight?
A good tip for lunch if you want to lose weight is to prepare lunch boxes for work. Then you get full control of the contents and do not eat more than what is available. Do you have a job where lunch boxes don’t work or you don’t have time to eat lunch? Then you simply have to make the best of the situation and “eat smarter”.
Here are three great lunch recipes for weight loss
What is good to eat for a snack if I want to lose weight?
Eating breakfast, lunch and dinner is usually no problem. However, many forget or skip eating snacks altogether. But snacks are a great tip if you want to lose weight, because it means you don’t get so ravenously hungry between the big goals and then lose control. Some good examples could be:
- Wholemeal bread with cottage cheese and banana
- Fruit and cottage cheese
- Wholemeal bread with a few slices of potato, caviar and leeks
- Smoothie made with, for example, raspberries, milk and natural yogurt
What is good to eat for dinner if I want to lose weight?
For many, dinner is the biggest meal of the day and constitutes a large part of the total energy intake. It should consist of both fat, protein and carbohydrates. But since there is a different energy density in different foods, you can make small corrections in the distribution of the food, continue to eat the same amount – and lose weight at the same time. For example, if you want to eat pasta with cream sauce, that’s perfectly fine (but you have to be prepared that you can’t take such a large portion if you want to eat more meals that day). It’s all about learning to choose wisely, that is, choose the foods that keep you full for a long time without running away with too many calories.
Read more about how you should think about dinner if you want to lose weight
Read also What is a healthy dinner?
Here are three great dinner tips for weight loss
How many calories do you burn in an hour?
It depends on what, how you do it, if you are male or female, how old you are, how much you weigh, how tall you are, etc. The following examples are calculated for a 178 cm tall man weighing 100 kg and a 168 cm tall woman weighing 90 kg, exercising at an average level:
Aerobics 513/471 kcal
Badminton 463/426 kcal
Boxing 713/651 kcal
Crossfit™ 713/651 kcal
Cycling (19-22 km/h) 633/579 kcal
Dance (ballet, jazz, modern dance) 413/381 kcal
Football 713/651 kcal
Gymnastics 313/291 kcal
Walking (approx. 5.6 km/h) 363/336 kcal
Running 913/831 kcal
Spinning™ 793/723 kcal
Swimming (crawl) 743/678 kcal
Pole walking 623/570 kcal
Strength training 413/381 kcal
See more examples HERE
How do I calculate how many calories I burn when I exercise?
Calculating how many calories you burn when you exercise takes place in three steps.
1. How to calculate your resting burn
First of all, you need to figure out your basal metabolic rate (BMR) or resting metabolic rate (ie how many calories you burn when your body is at rest).
Are you female: (10 x your weight) + (6.25 x your height) – (5 x your age) – 161 = your BMR
Example: A woman of 40 years, 65 kg and 165 cm has a BMR of 1,370 kcal/day. She then burns 1,320 kcal/day at rest.
Are you male: (10 x your weight) + (6.25 x your height) – (5 x your age) + 5 = BMR
Example: A man of 45 years, 75 kg and 180 cm has a BMR of 1,705 kcal/day. He then burns 1,655 kcal/day at rest.
2. How to calculate your activity level
In the next step, you must calculate your activity level. There are five different levels to choose from:
- Little or no exercise = 1.2
- Light training 1-2 times/year = 1.375
- Moderate training 3-5 times/v = 1.55
- Hard training 6-7 times/v = 1.725
- Very hard training 2 times/day or a physical job = 1.9
3. This is how you calculate how many calories you burn when you exercise
Okay. Time for the final step. Now use the following formula: BMR + activity level.
Example 1: A 65 kg woman who exercises little or not at all burns 1,644 kcal/day
(calculation: 1,370 (BMR) x 1.2 (activity level) = 1,644 kcal)
Example 2: A 75 kg man who trains hard burns 2,941 kcal every day
(calculation 1,705 (BMR) x 1,725 (activity level) = 2,941 kcal)
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