One of the most common desires of anyone in the UK is to lose some weight. But long-term, sustainable weight loss is not an easy thing to accomplish and despite the myriad of diets and plans available many people struggle to complete their goals.
However, the Changi Sports Medicine Centre and the Singapore Sports Medicine Centre have managed to help more than 2,000 patients lose weight effectively through an evidence-based, multidisciplinary programme. They did it using three fundamental principles, and here they are:
Principle One: You need an energy deficit
In order to lose weight, you need to be burning off more energy than you consume. The body will only burn off fat when it does not have readily available energy from food or drinks that you have consumed. For example, if you consume 2,000 calories in a day and burn off 3,000 calories, the body will burn off the 2,000 calories from what you have consumed first, before taking the extra 1,000 calories from your body’s energy store.
Principle Two: Constant energy deficit leads to fat loss
The important aspect of the energy deficit is to sustain it. If you can sustain an energy deficit of 1,000 calories every day that leads to 7,000 calories being burned away from your body every week. And 7,000 calories amounts to nearly 1kg of fat.
Principle Three: The energy deficit needs to be appropriate
If you’re going to lose weight effectively and safely, your energy deficit needs to be at a sensible level; burning off too much fat too quickly can be very damaging for your health. The American College of Sports Medicine recommends a daily energy deficit of 500 to 1,000 calories per day for weight loss. Much more than 1,000 calories of energy deficit per day and the body can start burning away muscle, and that is very dangerous.
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