8 May 2007

The science of dieting.. AT LAST

I have just come across this article - and for the first time, someone has simply explained what you need to do to lose weight. This is proper 'in a nutshell' time people.

This is an extract...

Dietitians recommend trying to lose 1-2 lb (0.5-1 kg) per week – something which requires a change in energy balance of about 1,000 kilocalories per day. Ideally, this should be done through a combination of eating less and taking more exercise.

Energy intake can be reduced by about 500-600 kilocalories and energy expenditure increased by about 400-500 kilocalories. Women and inactive men need about 2,000 kilocalories per day to stay the same weight, men and very active women about 2,500 kilocalories. So a reduction of about 500 kilocalories in food intake is far from starvation rations.

The first few days of a diet can be very encouraging, and people often find they can lose more than 1 kg in their first week. This is because early weight loss has more to do with reduced water and glucose stores (glycogen) than loss of fat.

Quite simply, reducing your food intake by 500 kilocalories gives you a bigger weight loss when you're using up glycogen than when you're using fat. When you're burning glycogen, you'll lose about 1kg for every 1,000 kilocalorie deficit you manage to achieve in energy balance.But you'll only start to break down fat once glycogen stores are depleted and, when you're burning fat, you'll need to achieve an energy deficit of 7,000 kilocalories for every 1kg you lose in weight.

So after that first week on the diet, your weight loss will probably fall back to the target of 1kg per week.

Read the full story here - thank you Jenny Bryan & Channel 4.