Understanding the energy equation
Calories are a key factor in successful weight loss. A calorie is a measure of energy. If your calorie intake exceeds your calorie output you will not lose weight, no matter what type of diet, foods or food-combinations you follow. Some foods get stored as fat more readily than others, but your body will not burn fat if it already has enough energy (calories) being supplied through food. Your body must be in a calorie deficit to burn fat. Less “calories in” than “calories burned” equals weight loss. It’s all about energy balance.
A diet that is too restrictive in calories is just as detrimental as a diet that has too many calories. Too low a calorie intake can send your body into “starvation mode” where your body tries to conserve fat. Our bodies have evolved to reduce our metabolism when there is a significant shortage of calories. When we consume significantly fewer calories than we burn, our bodies naturally slow down the rate at which we burn calories. This evolutionary trait may have helped us survive the next famine but it does us little good today! A significant shortage of calories causes our bodies to conserve fat stores and causes our bodies to ration energy and stamina.
As mums we need all the energy and stamina we can get! Eating carrots for breakfast, lunch and dinner would make us lose weight – but it would deprive us of energy and any weight loss would be temporary and unhealthy. No one can go on eating like that for the rest of their lives.
To achieve long-term weight loss, the key is to keep a small, safe calorie deficit. The best way to do that is to follow two strategies. First, start by making a small reduction in your calorie intake. Second, increase you level of activity. This is a very safe approach to fat loss that has a much greater likelihood of long-term success. It’s also easy to maintain without having to put in a significant effort.
In Shape Mummy carefully works out the optimum number of calories per day for you to shed fat without going hungry. We take into account your height, weight, age and whether you are breastfeeding. Everyone is different and this is not a ‘one size fits all’ approach. We do not believe in giving the same meal plan to a 70kg and a 130kg woman – the latter would go hungry. Busy mums don’t have time to count calories so we’ve done it all for you. As you lose weight your requirements will change, so we adjust your meal plans accordingly. We don’t believe in a one size approach.
