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Practical Approach to Fat Loss

By PT Dushantha Perera

BSc (Hons) Sport Science

According to recent surveys more than half the adults population want to lose weight. You must lose your fat not weight. Losing fat takes time and effort. The through out of losing weight can be frustrating. You cannot expect someone could wave a magic wand over your head and make those extra pounds disappears but that is not possible. For example 1kg of fat deposits produces 29MJ (7000kcal). If you burn 1000Kcal per day you will loss only 1kg within a week. Also this would depend on other metabolic facts. The road to success in weight loss must begin with getting rid of those fancy myths regarding weight loss and learning to make the science of weight loss work for you.

You need to have the right method, approaches, knowledge and encouragement to help you along. I will produce practical and constant diet guide table (table 1.2) to follow if you are above ideal weight (table 1.1) and want to lose weight.

This height weight chart is based on body mass index and the healthy weight range shown covers both men and women.

Table 1.1

This height weight chart is based on body mass index (BMI)* and the Ideal weight range shown covers both men and women.

BMI range (kg/m2 )                                    Classification

Under 18.5                                                 under weight

18.5-25                                                       Ideal weight

25-30                                                          overweight

Over 30                                                      Obese

Over 40                                                     Severely obese

*BMI = weight (kg) / height2 (m)

Table 1.2


Basically there is no Diet

You must lose your fat - not weight and / or muscle


No butter, No margarine, No oil and do not eat fried food

You can take grill casserole, stew, roast, bake, boil, steam or barbecue etc.

DO NOT USE SUGAR IN FOOD OR DRINK – You can use saccharin compounds such as Canderel or Hermesetas.


Meat and Poultry – lean,

Fish all but not tinned in oil

Eggs and low fat Cheese

Vegetable - all green in colour or start green in colour

Rice –1or 2 Cup of cooked rice per day eat the rice with the healthy foods you like best.


Bread and Crisp bread - Any type, any colour up to 3-4 slice per day

DO NOT EAT – cakes and biscuits if they are baked with fat or sugar.


Fruit is an integral part of any healthy diet plan, but choose wisely .Avoid fruits that are high in natural sugars like pineapple, banana and avocado, Stay away from dried and canned fruits to avoid calorie overload.


People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Tea or coffee – as many cups as you like and add milk if required

Water – as much as you like

Alcohol – Spirit or Wines in moderate. i.e. 6 glasses of dry wine or 6units of whisky, gin, vodka per week

Avoid Beer, Lager and Liqueurs

Junk Food

Avoid or eat little eg. Pizza, spaghetti and burgers

Never eat if you are not hungry. Always eat if you are hungry, do not suffer hunger

Eat Slowly

By eating with smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

However individual plan may be needed in keeping with your metabolic type and personal preparations of food. More information about how to boost your metabolism contact as given above.

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