You’ve probably still got a good 2 months before you go away which means there’s still plenty of time to lose those last few pounds and enjoy a guilt-free holiday.
To lose weight you need to create an energy deficit by burning more calories than you consume or, vice versa, consuming fewer calories than you burn each day until you reach your goal weight.
I don’t believe in drastic weight-loss programmes or fad diets so my suggestion for losing weight is always a 50/50 balance between exercise and food. 1-2lb is a sensible amount of weight to lose each week and that can be achieved by an energy deficit of 3,500-7,000 calories per week.
An energy deficit of 3,500 calories each week can be achieved by breaking it down to 500 calories each day. Some people find it easier to reduce calorie intake in order to lose weight and others prefer to exercise more to burn more calories. Ideally, a combination of both reducing calorie intake and increasing calorie expenditure is the most successful method for losing weight and maintaining it too – meaning you need to burn 250 calories extra per day and consume 250 calories less per day.
Here are some simple ways you can burn 250 calories*:
- 19 minutes running @ 8.5 minutes per mile pace
- 25 minute jog @ 12 minutes per mile pace
- 30 minutes on a static bike
- 36 minutes of moderate intensity swimming
- 46 minutes of Zumba
- 48 minutes of walking
And some simple ways to reduce your calorie intake:
- Opting for jacket potato instead of chips saves 352 calories
- Cut out wine in the week and save 160 calories each day (250ml glass)
- Prawns in a stir fry instead of chicken saves 115 calories
- Leave out mayonnaise in your sandwich to save 100 calories
- Resist dunking a biscuit in your tea and save 70 calories
- Swap rump steak (133g) for pork loin steak (96g) to save 60 calories
*Energy expenditure is based on a 70kg (11 stone) person. A heavier person will burn more calories and a lighter person will burn less.
If you would like to ask any questions about the information above please feel free to leave a comment, or if you are interested in following a set food & exercise plan that is specific to your needs, goals & lifestyle then contact me to get started today!