When it comes to weight loss, a healthy diet reigns supreme. That said, adding in a regular dose of exercise can help nudge the scale closer toward your goal – as long as you’re fuelling right. But! The right way to approach weight loss can depend on how you get your sweat on, meaning that your workout and weight loss plan should go hand in hand.
Why? If you skimp on calories and nutrients, you won’t be able to hit the gym hard enough to actually get much out of your workouts. And forget about recovery! Meanwhile, if you lean too far in the other direction, your weekly run mileage won’t be able to keep up with your caloric intake. Here, experts outline exactly what (and how much) you should be eating according to your workout and weight loss plan of choice.
Why Calories Matter
First… a note on math. While counting calories is nobody’s idea of a good time, it’s kind of important in weight loss. Of course, hormones, mood and other factors also play a role. However, to lose weight, you must consume fewer calories than you burn. For example, a 2022 study in the International Journal of Occupational Medicine and Environmental Health found that participants who adhered to a calorie-restricted diet experienced significant weight loss regardless of low exercise levels. Generally, women aiming to lose weight should target 1 200–1 500 calories per day, but this varies depending on individual needs and activity levels. So, each workout you prefer means your weight loss plan looks a bit different.
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If You Love A Cardio Workout, Try This Weight Loss Plan
Endurance-based exercise, such as running, cycling, and swimming, is typically performed at a moderate intensity, which means, to get the most out of every workout, you’ll need slightly more calories than you were before getting your cardio on. According to Marie Spano, a sports nutritionist for the NBA, a good way to estimate your daily energy needs is to first multiply your body weight in kilograms by 2.2, then multiply that by 17. That equals, roughly, how many calories you burn on days you sweat it out. (So, for a 68-kilogram woman, that’s 2,550 calories per day.)
Next, subtract 250 to 500 calories to come up with a caloric goal that will allow you to maintain caloric deficit (a.k.a. burn more calories per day than you’re taking in, a requisite for weight loss).
Your Eating Strategy
In terms of where to get those carbs, Spano recommends eating eight to 10 grams of carbohydrates and 1 to 1.6 grams of protein per kilogram of body weight per day. For the same 68-kilo woman, that works out to 544 to 680 grams of carbs and 68 to 109 grams of protein per day. Note, these are grams of nutrients, not the actual food. For example, one cup of cottage cheese contains 24g of protein.
Why so many carbs? Well, even though the body tends to rely more on fat than carbs for energy during lower-intensity, longer-duration cardio sessions, carbs still provide a lot of the get-up-and-go you need, says Dr Kelly Pritchett, assistant professor of nutrition and exercise science at Central Washington University. Great pre-workout options include a chicken sandwich with a banana or some plain yoghurt with strawberries and a handful of walnuts.
During your workout, aim to drink 250ml of fluids every 10 to 20 minutes. If you’re exercising for longer than one hour, consider also replenishing your carb stores mid-workout with gels, sport drinks, honey packets, or whole foods that are easy to carry and digest, Dr Pritchett says. Bananas, orange slices, and homemade rice cakes will all help get the job done.
READ MORE: 14 Foods With More Protein Than An Egg, According To Nutritionists
If You Love Strength Training Workouts…
Strength training is a high-intensity activity and calls for a little more energy compared to lower-intensity exercises, Dr Pritchett says. Find your daily energy expenditure by multiplying your body weight in kilos by 2.2, then by 20. (So, for a 68-kilo woman, that’s 3 000 calories per day.) Again, subtract around 250 to 500 from the total to narrow in on a kilojoule deficit that works for you.
Your Eating Strategy
Since every strength workout creates micro-damage within muscle cells, it’s important to hone in on muscle-repairing and -building protein. Eat 1.4 to 1.7 grams per kilogram of your body weight per day, according to Spano. For our lovely 68-kilo woman, that works out to 95 to 116 grams per day. Meanwhile, know that you can get by eating fewer carbs compared to your cardio bunny friends. Shoot for five to six grams per kilogram of your body weight per day (or, if you weigh 68 kilos, 350 to 408 grams).
The one time your kilojoule balance should lean toward the carb-centric is before and after exercise. Fuel your training session with a carb-focused pre-workout snack like oatmeal or an apple and a stick of cheese. Then, after wrapping up your workout, jump-start your recovery with a meal that blends at least 20 grams of protein with 60 to 80 grams of high-quality carbohydrates. The carbs will actually help get protein in your muscles to minimise breakdown and jumpstart the recovery process, Spano says.
READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?
If You Love HIIT And Bootcamp Classes…
Like strength training, HIIT, cycling, treadmill, and bootcamp classes will typically qualify as high-intensity. (They don’t call it high-intensity interval training for nothing.) Therefore, you’ll want to follow the same daily energy guidelines as your strength training counterpart. Again, find your daily energy needs by multiplying your bodyweight by 2.2, then 20, and then subtracting those good ’ole 250 to 500 calories.
Your Eating Strategy
Aim to get five to six grams of carbs per kilogram of your body weight per day, and 1.4 to 1.7 grams of protein per kilogram of your body weight. To get the most out of an intense workout, it’s important to get enough of the right kind of fuel beforehand, mainly in the form of carbohydrates. “If you don’t have the energy on board, your intensity level will drop,” Spano says. While your body can typically access fat stores quickly enough to keep you going during a longer endurance workout, you’ll drop mid-way through HIIT or boot camp if you skimp on your pre-workout carbs.
Eat approximately one gram of carbohydrate per kilogram body weight about 2.5 hours prior to exercise, along with a moderate amount of protein, she says. A peanut butter and jam sandwich on whole-grain bread, along with 180ml of yoghurt, is one great option. During your workout, down roughly 250ml of fluids every 10 to 20 minutes.
READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts
If You Love Pilates, Yoga, Barre & Walking…
Since lower-intensity forms of exercise, such as yoga (if you’re into high-intensity yoga, see above!) and Pilates don’t require a ton of energy to perform (unless it’s the weighted or heated or HIIT kind), you won’t really need any extra kilojoules for fuel. If these are your go-to workouts, calculate how many calories you need to work your way toward weight loss by multiplying your bodyweight by 2.2, then by 16, and then subtracting 250 to 500.
Your Eating Strategy
You’ll be safe if you stick with general dietary recommendations on carbs: 130 grams of carbohydrates. Try to get roughly 20 to 30 grams of protein at each meal.
One tip: Make sure you’re well hydrated before class, especially if hot yoga is your jam. Spano suggests sipping a drink with electrolytes in between downward dogs.
This article was originally published on www.womenshealthmag.com
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