If the energy going into our bodies is balanced with the energy used up we are in a stable position of energy balance. If we use more energy than we eat, we lose body fat. If however we eat more energy than we use, we store body fat.
The best way lose weight, if this is what you want to do, is to exercise and eat slightly less over a period of time. You should aim to lose no more than 1kg per week. Losing more than this can risk losing muscle tissue.
If you want to lose body fat and keep it off it is best to make lifestyle changes that you can keep up. Low calorie diets do not work, they are hard to keep up and become boring, that’s why they very rarely work.
A good diet for weight loss is provided below. The diet provides approx 1200Kcal and is just an example for one day. It is important that you eat a variety of foods so that you are getting all the essential nutrients.
2 weetabix with skimmed milk, 1 glass of orange juice and cup of tea/coffee (no sugar)
1 Banana
Tuna and salad sandwich made with wholemeal bread and low fat spread. Natural yogurt
1 Apple or nuts/seeds
Chicken breast, potatoes, broccoli and carrots. Natural yogurt with fruit.