I had a few requests over on Instagram (if you don’t follow me its @Sameena.b_) to post how I had lost a stone, I’m still wanting to lose a stone so I thought I would document the things that have worked for me, foods I’ve been eating and my current workout split! I am not a certified personal trainer, I have learnt things from my own personal trainer and doing research myself and trying things, therefore always consult a doctor before making dietary and training changes,
I try not to look at it as a diet but rather a lifestyle change (cliché), theres nothing worse than losing a ton of weight and then putting it all back on again by returning to your old habits which is what I did and it’s the weight I’m trying to shift.
You don’t necessarlily need to track your calories or macros on an app but it is useful if you aren’t good with portion size or figuring out what you can and can’t eat on a daily basis. Now to lose body fat you need to be in a calorie deficit, so you are burning more calories than you eat. To calculate your macros the IIFYM calculator is quite good or if you want to do it yourself here’s how;
Take me for example, I currently weigh 71KG. To calculate my daily calories, I need to times 71 by 2.2 = 156.2lbs, to get my weight in pounds. Now you can either times this by 10 if you are looking to lose weight quickly or by 12 if you want to do it slowly, alternatively you can go in between. So my calories would be, 1562-1874.
Now you need to calculate your macros, macros are your basic nutritional makeup so Protien, Carbs and Fats.
To calculate your protein (4 cals per gram) intake, take your weight in KG (71) and multiply by 2, 142g.
To calculate your fats (9 calories per gram) take your weight in KG and multiply by 0.74, 52g.
The remainder of your calories is made up from carbohydrates. So my carbohydrate calories would be around 490-838 depending on how quickly I want to lose weight.
Now that I have frazzled you, the best way to track these is using MyFitnessPal which is my best friend. You can add in all your macros and use it to track all the food you’ve been eating! If you are confused leave me a comment and I will give you some help!
Be innovative with your food, eat what you love and enjoy, adapt your full fat meals to healthy lighter options and you will stick to it better! My favourites are a tortilla pizza, burrito bowl, healthy ramen and homemade hash browns!
P.S. If you haven’t tried Halo Top yet you NEED to get to Tesco like NOW!
You can lose weight without working out but it will take you a little longer but I would recommend incorporating workouts or walks into your plan. So if your not up for doing a hardcore gym session go for a walk, cycle, hike, anything that gets you moving!
Personally I love lifting weights but when im trying to lose some fat I incorporate a 20 minute cardio session into all my workouts, 2 of which are HIIT (high intensity interval training).
My workout split is:
Day 1: Legs
Day 2: Shoulder and Abs
Day 3: Back and Biceps
Day 4: Booty
Day 5: Chest and Triceps
I don’t always have time to go to the gym 5 days a week, in which case I normally combine my upper body sessions. I do HIIT on whichever days I feel like, normally I almost always do one HIIT session with my ab workout. Lifting weights burns more calories than just cardio and will not make you bulky, but toned and sculpted!
I’m planning on doing a ‘Myth Busting’ post, so if you have any questions please leave me a comment!