Science-backed ways to lose weight

For some, losing weight is a real struggle. It can even be a lifelong battle. But there are certain science-backed ways that can help you lose weight. Here we take a look at some different options that can help you on your weight loss journey.

Calorie counting

To lose weight you need to be in a calorie deficit. That’s just a fact. So by tracking your calories each day you can ensure you’re in a deficit. You’ll first need to work out your BMR which is your Basal Metabolic Rate. This is the number of calories you burn as your body performs basic (basal) life-sustaining functions at rest. Basically, how many calories you burn if you were to wake up and lie in bed doing nothing all day. There are various calculators you can use online to work out your BMR as it’s dependent on your height and weight. But one of the most accurate is the Harris-Benedict equation:

Men: BMR = 88.362 + (13.397 x weight in kg) + (2.799 x height in cm) – (5.677 x age in years)

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Once you’ve got your BMR you’ll then need to calculate your TDEE, which stands for total daily energy expenditure. Basically it’s the number of calories you burn every day, not just to sustain life but to go about your daily activities – including exercise. To work out your TDEE you estimate your exercise level and multiply it by your BMR. See the chart below:

• BMR x 1.2 (sedentary, little to no exercise)
• BMR x 1.3 (light exercise one to three days a week)
• BMR x 1.55 (moderate exercise three to five days a week)
• BMR x 1.725 (heavy, hard exercise six or seven days a week)
• BMR x 1.9 (having a highly physical job or doing hard exercise six or seven days a week)

Once you’ve calculated your TDEE you’ll then want to make sure you’re consuming fewer calories than that. It’s recommended that you take between 10-20% off your TDEE and eat that many calories per day.

For example, if your TDEE was 1800 calories, for sustainable and healthy weight loss you would aim to eat between 1440 – 1620 calories per day. Free apps like My Fitness Pal are easy ways to track your food intake and make sure you stay within your calorie deficit.

Making the most out of your calorie deficit 

So we’ve established that you need to be in a calorie deficit in order to lose weight. But how do you maximise this? 

Intermittent fasting

Intermittent fasting is a great way to ensure you stay in a calorie deficit. One of the most popular methods of intermittent fasting is the 16/8.

The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around 12pm to 8 p.m. But you can adjust it to fit with your lifestyle. For example you may choose to eat between the hours of 10am and 6pm. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

Resistance training

Exercise is a fantastic way to ensure you’ve got more calories to play with. The more exercise you do, the higher your TDEE and therefore the more calories you’ll be able to consume whilst still maintaining a deficit. Resistance training in particular is a fantastic way of raising your BMR by building more muscle which means you burn more calories at rest. Resistance training is a great tool for changing your body composition by reducing your fat and increasing your muscle mass.

Weight loss IV therapy

If you’re nailing the diet and exercise, NAD+ IV therapy for weight loss can be a great extra boost and can aid you in your weight loss journey. NAD+ is an amazing little molecule that helps our cells function on their A-game. So when we have low levels of NAD+, it can prevent us from losing those hard-to-budge areas of fat. Alongside a healthy lifestyle, our Fat Burner IV Infusion contains NAD+ and is a type of weight loss IV that can help peel off those stubborn pounds, helping to:

• Increase metabolism
• Boost NAD+ levels
• Generate a healthier appetite
• Reduce chronic fatigue
• Boost the immune system with essential vitamins and amino acids