Sunday, 24 January 2010

Burning fat [without the nasty smell]

I've been reading quite a bit lately about food, what to eat for optimum weight loss and how to work out and burn fat. Now as I have several tons of excess stores of fat[ I may be exaggerating but you get the picture] I would like to know that my workouts are going some way to burn the nasty little globules of yuck. From what I have read so far, it would seem the best way to burn fat in the body is to force your body to burn the fat stores for energy, rather than use the sugar/glucose provided by carbohydrates.

So the ideal way to do this is to restrict the amount of carbohydrate [just restrict, not eliminate completely] and exercise at a good/moderate intensity regularly to burn the fat. There is a wealth of science and knowledge out there, so do some good research if you want to know more. My resources have been Science of Sport, Mark's Daily apple and Fitness Black Book. Leo at Zen Habits just posted a great guide on how to stay lean, which is also worth a read.

I have worked out that I need the following nutritional intake in order to achieve fat burning and weight loss:

Calories: 1500 per day - of which I need the following:

Carbs = 80g
Protein = 130g
Fat = 30g

Surprisingly, or not as the case may be, that is not a lot of carbs and so some serious good food choices have to be made. Consider that half a wholewheat bagel = 43g of carbs means a hardcore limit on all the things I love but will need to say bye-bye to. Now this is not too much of an issue for me as it means I can eat a LOT of veggies to fill me up, which being vegan suits me down to the ground but the bigger issue is getting the protein without an increase in carbs/fat. One such way of increasing my protein intake is via soya protein powder, from which to make shakes/smoothies. I had one this morning with soya milk and blueberries and it was perfectly tasty and filled me up.

I have trawled the internet for the nutritional values of all the things I like to eat and made myself up a handy little spreadsheet to consult, when planning my meals. This is what my meals look like today

Breakfast
Protein shake with soya milk and bluberries
Carbs = 17.9
Protein = 52.6
Fat = 7.6
Cals = 317

Lunch
130g apple + 40g peanut butter + 100g blueberries
Carbs = 53
Protein = 9
Fat = 16
Cals = 370

Coffee with soya milk + 2 sugars
Carbs = 4
Protein = 2
Fat = 0.2
Cals = 52

total carbs so far = 74.9
total protein = 63.6
total fat = 23.8
total cals = 739

All that and I have not had my dinner yet, which needs to be high in protein to meet my daily amount and low or non-existant in carbs. Hard work aint it? I'll manage though as I know what veg to have and I'll have some tofu to up my protein. The key to all this is to do a little homework, plan meals in advance and make a handy guide, so you can make better food choices, Personally, I'm starting to see just how I managed to accumulate the amount of fat I have and I'm more determined than ever to burn it off!!!

5 comments:

  1. Is that along with 'exercise is evil'?

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  2. Hey there, thanks for visiting my blog. I think that you are doing great so far. 6 lbs since the 4th is great progress. Don't listen to the naysayers and keep going with your plan.

    A good place to count your calories and see the nutrient breakdowns is http://sparkpeople.com

    Good luck!

    ReplyDelete
  3. Hey Fitness-siren

    Thanks for commenting and the encouragement, it is appreciated!! The comment above is from my flatmate, she thinks all the diet/fitness is crazy but I'm happy to ignore that and get on and get fit and strong!

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  4. I am following your blog, your commitment and your back whilst doing BMF. Keep going and drag me along with you.

    ReplyDelete