If you look around, you will find a lot of “expert advice” on the subjects of weight loss and fat burning – but mostly these are not good enough. That’s why we want to summarize all the important points for you here.
Here is our HUEL guide to losing weight.
The first step is to define your goal. Most people say they want to lose weight – but what does that mean? If you don’t drink water for several hours, you will definitely lose weight, but it will come back immediately when you are hydrated again.
When we talk about losing weight or losing weight, our real goal is usually: reduce body fat.
How do I lose fat?
Basically, in order to lose / burn fat, you have to consume fewer calories than your body consumes. When your body is not getting enough calories to convert into energy, it first uses the energy stored as glycogen in your muscles, and then it falls back on fat reserves. We recommend that you aim for a fat loss of 0.5 kg per week, because beyond that it will be very difficult. See the following numbers:
- To lose about half a kilo of fat per week, you need to maintain a deficit of 500 kcal per day.
- In order to lose about 1 kilo of fat per week, you would have to achieve a deficit of 1,000 kcal per day (this is very difficult and is also not recommended).
How many calories do I need per day?
The amount of calories you need depends on your gender, age, height, weight and activity level. You can determine your daily calorie requirement with this calorie calculator. Then subtract 500 kcal to lose about 0.5 kg per week, or 1,000 kcal for about 1 kg.
How do I count calories?
Most food labels today have the calorie content so you can add up everything over the day. But there are also various apps that support you. For example, myfitnesspal helps you to keep track of the calories consumed during the day and makes counting calories a little easier.
With Huel it even easier because all the nutrients are contained in a single product. This saves you having to add up the calories of different ingredients.
If you want to get an idea of how many calories you need and how much you need if you want to lose ( or gain ) weight, a calorie calculator is the right helper for you.
If the calorie intake is higher than the body’s needs, the excess energy is either stored in the form of fat or, with appropriate impulses, used to build muscle. If the calorie intake is below the daily calorie consumption (Total Daily Energy Expenditure – TDEE), fat is broken down, if it corresponds to the TDEE, body weight remains stable.
The rule of thumb is:
Consume your TDEE to maintain your weight.
Eat 500 calories above your TDEE to gain weight.
Stay 500 kcal under your TDEE to lose weight.
That was all. Half a kilo of fat corresponds to around 3,500 kcal, which you consume within around seven days with a daily deficit of 500 kcal. If you are aiming for weight gain, the reverse also works.
What foods should i eat?
Regardless of what you eat, you should definitely be getting all the important nutrients you need to stay healthy. So that you can read which nutrients you need and what tasks they perform, we have put together our nutrition guide for beginners .
Basically , your body needs balanced amounts of protein, fat ( remember : it is not fat that makes us gain weight , but a calorie excess ) and carbohydrates as well as all 26 essential vitamins and minerals. Wouldn’t it be great to cover it all with just one meal? You’re in luck, because such a product already exists !
What should i drink
You should drink plenty of fluids every day (at least seven or eight glasses). You can do that in the form of water, tea, and coffee, green tea, diet soda, or sugar-free drinks. But not all drinks are created equal …
What should i avoid? (Sugar and alcohol)
This is probably nothing new to you, but we believe that you should avoid high-sugar drinks and foods. Sometimes it’s hard to resist, but sugar doesn’t fill you up and it’s addicting too. When you eat sugar, you quickly feel hungry and crave more. So it’s best to keep your hands off it right away.
Alcohol can also be addictive and contains a lot of sugar. A small pilsner (0.33 l), for example, contains around 120 kcal. Five of them already provide 600 kcal and thus around 25% of the total calorie requirement of an average man. These are so-called empty calories (mostly sugar) that do not provide any other nutrients. Of course, you can treat yourself to an alcoholic drink every now and then, but remember to add the calories to your daily intake.
Lose weight – in a nutshell
- Calories matter, so watch your diet. If you ingest 500 calories less than you burn each day, you will lose about half a kilo a week.
- Make sure your diet contains all the essential nutrients . Your health is more important than the number on the scale.
- The best diet is the one that you can maintain over the long term. No diet is perfect, but one may be perfect for you.
- Optimal health goes beyond diet. Make sure you get enough sleep, reduce stress, and drink plenty.
- Everything needs it’s time. It will take you at least three months to lose six pounds. For 12 kilos it is at least six months. There is no quick fix because losing weight is a marathon, not a sprint.
- Be consistent. Starving yourself for two days and then stuffing yourself does not help. Get used to a routine, it makes everything a little easier.
- Eat 500 calories less than your body burns every day. Know how many calories are in different foods and drinks so you can adjust your calorie intake accordingly.
- No empty calories. Ditch high-sugar drinks (soda, alcohol, etc.) and stick to water, black tea, coffee, etc. Once you get used to them, it’s easy. Promised!
- You may feel tired and limp. This should get better as soon as your body has adapted to the change.
I wish you success with our Huel Guide to Weight Loss