At Bodywise we support people who wish to use a scientifically based weight loss programme along with positive coaching, and specific herbs and supplements to enhance digestion, normalise blood sugar levels, promote healthy thyroid function, and very importantly support mood through this path to wellness.
Talk to us if you need help to reach your healthy weight and return yourself to wellness
For weight management it may be as simple as the old adage. read on for information on recent research in the area of weight loss management.
“Eat breakfast like a king, lunch like a prince and dinner like a pauper!”, and no midnight feasts!
Living in an urban culture with food offerings every 50m, makes for extreme temptation for those desparate to lose weight. Diet programmes abound and 2 of the latest that have been researched are user friendly as they are focus on choosing the time that you do and do not eat as well as the quality of your food intake. They are the Time-restricted feeding (TRF) and the 5:2 diet that have made big headlines
Time-restricted feeding (TRF)
Today, with the abundance of artificial light, TV, tablets and smartphones, adults and children are burning the midnight oil at their peril. What they are not burning is calories: with later bedtimes comes the tendency to eat.
A new study by researchers at the Salk Institute cautions against an extended period of snacking, suggesting instead that confining caloric consumption to an 8- to 12-hour period–as people did just a century ago–might stave off high cholesterol, diabetes and obesity.
The results, published December 2, 2014 in the journal Cell Metabolism, add to evidence that it’s not just what we eat but when we eat it that matters to our health. “Time-restricted feeding (TRF), a key component of intermittent fasting regimens, has gained considerable attention in recent years. TRF allows ad libitum energy intake within controlled time frames, generally a 8-12 hour range each day. Human data support the findings of animal studies and demonstrate decreased body weight (though not consistently), lower concentrations of triglycerides, glucose, and low-density lipoprotein cholesterol, and increased concentrations of high-density lipoprotein cholesterol. These preliminary findings show promise for the use of TRF in modulating a variety of metabolic disease risk factors”
High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women
What researchs have found firstly in mice and then in a study on over-weight women was that a high-calorie breakfast with reduced intake at dinner is beneficial and might be a useful alternative for the management of obesity and metabolic syndrome.
The Fast Diet or 5:2 Diet.
For five days you eat a healthy normal eating pattern, with a sensible choice of calorie control and a slice of pie for pudding if that’s what you want. On the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men. As you are only fasting for two days, either together or apart each week, and eating normally on the other five days, there is always something new and tasty on the near horizon. In short, it’s easy to comply with a regime that only asks you to restrict your calorie intake occasionally.
How many calories on a non-Fast Day?
You may have wondered how we came up with the recommendation that women have 500 calories and men have 600 calories on a Fast Day. We used the rule of thumb that women need 2000 calories and men need 2400 calories per day and on a Fast Day you should eat a quarter of a normal day’s recommended calories. Some of you have also wondered exactly how many calories you should be eating on days when you’re not fasting.
We thought we’d bring everything together in one place for you so you can do the calculations here. You can use the calculator on the right to calculate your BMI, BMR (basal metabolic rate) and TDEE (total daily energy expenditure). We’ll go into these in more depth below.
Calculation of BMI (body mass index) BMI is a calculation of body fat based on height and weight. It has several limitations: it’s not accurate for pregnant women, people under 5 feet tall, and people with very muscular builds. It also does not account for age and the standard recommendations do not apply children or teens.
Calculations of BMR (basal metabolic rate) Basal metabolic rate – the amount of calories you expend sitting for 24 hours doing nothing. We are using the Mifflin-St. Jeor equations (above) to estimate your BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation.
Calculation of the TDEE (total daily energy expenditure): This is the number of calories you need daily to maintain your current weight and is about the amount you should eat on the days you’re not fasting. It depends on how active you are. Regular gentle exercise burns up calories and is good for you. Do it!
People love to overestimate the exercise they do, so if in doubt, you should choose the lower activity level as the amount you exercise will affect your calorie consumption.
Sedentary : Little or no exercise. Drives rather than walks, takes the lift rather than the stairs, has a desk job or restricted mobility).
Lightly active : Light exercise or sports 1-3 days per week but do not have an exercise regime as such, or exercise or play sports less than three times a week.
Moderately active : Moderate exercise or sports 3-5 days per week. This is the level for people who keep up a good fitness regime that fits into their daily life.
Very active : Hard exercise or sports 6-7 days per week.
Extremely active : Very hard exercise or sports more than once every day and a physical job.