Calories – Just ignore them

My original title to this post was going to be “How to lose Calories – Just ignore them”.

Calories, to someone feeling fragile about their weight, is just one of those words loaded with innuendo and fear. One could spend too much time looking at the rear of packets, adding up their daily consumption, fretting over the additional weight gains as they recall the various elements to their food choices over the day or specific meal.

Why are we slaves to this method of evaluating our in-take of essential vitamins and nutrients? What if there was a more practical way of measuring what our bodies require?

I accept that the food industry labelling system is ok as a straight forward list of ingredients, but when it gets to nitrates, preservatives and some description requiring a Masters Degree in Chemistry – ditch it! Stand away from the processed food please, nothing good to see here! Have an apple, but make sure it’s washed first or the toxins from the insect repellant will also poison your body! That’s if it hasn’t been radiated in some way to prolong the shelf life!!

Well I went off on a slight tangent there! Ooops..

There is no straight forward way of calculating what your body needs to keep functioning, I admit it. But there are formulae to evaluate an approximate body requirement in terms of proteins, fats and carbohydrates. One such formula that I advocate to follow is theĀ

This particular link takes you to a method of calculation that determines your lean body mass after the your fat percentage weight has been determined. Simply speaking, as per last post, I weighed (92Kg) 201 lbs and had a 33.6% BMI. When multiplied together it meant that I had a Lean Body Mass of 133.5 lbs. The next part is how much protein do I need to maintain my muscle, bones and ‘lean’ body. Protein at this point should be explained as the building blocks for your body, reduced or poor quality protein means reduced strength, fitness, well being. Concentrate on the protein, sources we’ll discuss later!

By just ensuring that the protein element was correct, I was setting a goal.

I understood that from this one change, and without over eating, I would be naturally losing weight by sensible eating.

How to calculate your ideal protein in-take.

Well to calculate the grams needed to sustain you, the protein factor, or requirement is 0.5 (sedentary) to around 0.7 (moderately active) or even 0.9 (athletic) per lb. So my 133.5 lbs (lean body mass), represented in short 93g of protein per day.

Now I am starting to think…. but what else… How much fat should I eat, what types? Fruit has natural sugars. Oh No… Chocolate, am I really going to be able to commit to this?

Hello world!

WELCOME to my blog! I am Marc, 54 years old and married to my wonderful wife Ann. I guess I am your Mr Average, but I have discovered a healthier lifestyle that incorporates amazing food choices with fresh flavours and health benefits.. I am not a doctor and I have not undertaken food science courses,. I have learnt that if I want to live longer I need to change my eating habits, not for a day, not for a week but for life.

First things first, I love food, but realised that eating everything I saw would not be for the best! I have never really thought that my weight was an issue until I realised I may, after a number of years, have to slacken that dreaded belt another notch..

I also couldn’t get over the fact that I seemed to be eating the “right” foods, or maybe it was just the volume I consumed.

OK! A few sweets and intermittent snacking could possibly have contributed?!

I also work a full rotational 24 hour shift pattern that is spread over a 5 week rota – what fun! This means, to those of you who are lucky not to work this type of system, that I may work through the night, getting a break at 0300 hours. No not to snooze, but to cram in as much food as possible to keep me going until 0700 hours or later!

As much I as I love an Indian curry or Chinese Chicken Kung Po, my age, my digestive system, my metabolism are just saying No! No! No!… so how do I get round this?

I last weighed myself in February 2001 during which I only weighed about 79kg. In March 2016, I was 92kg and at 52 years old, realised that my slow and insidious weight gain had indeed ballooned. Now, that may seem a lot to some but when distributed across a body it’s apparently deceivingly easy to hide 13kg!!!

Ah yes you say, but how tall am I? I am also only 5’8″, so 92 kg for someone about 6′ plus would be great, but as I looked downhearted at my relaxed stomach, I knew it was time to take action…

After a while I thought ….. Exercise will solve this … but no, the bits I wanted reducing were not simply melting away… so what else was there?

I researched a few books and identified low impact exercise regimes and then finally stumbled upon… PALEO also known as PRIMAL eating.

This wasn’t just a diet, but a lifestyle change. I had never contemplated dieting as such and no-way was I attending one of those ‘weigh-ins!’

I didn’t want to be a plumpersaurus herded from the side of the room to share my shame with the onlooking public. No, it was time to learn what my body needed from proteins, to carbs, from macro nutrients to the differences between saturated and unsaturated fat, with the additional confusion of polyunsaturated too!

I want to now share my experiences, including a few ups and downs and share the secret to feeling full after each meal, eating almost as much as you may like, but cutting down on the one modern day by-product of busy lives…. the dreaded processed food…. the convenience food is poisoning us mouthful by mouthful..

Now, that’s not to say, everything fatty is bad for you, just what type of fat, and how much of it you eat..

This blog attempts to identify how to eat well, how to choose your foods, and with a little low impact exercise (OPTIONAL) will restore your health, confidence and let’s be honest – libido too!!

Eat Well, Feel Great, Lose Weight