\u201cBy the time you get to dinner, you\u2019ve hit your fruit and vegetables requirements, and you\u2019ve got most of your protein in,\u201d Storey-Gordon says. \u201cThis allows you to have a bigger evening meal or go out with family or friends.\u201d<\/p>\n
Most clients settle into the 3:1 approach within a fortnight and describe it as the first eating approach that has felt sustainable, with many not even feeling like they\u2019re on a diet, she says. As the evening is genuinely flexible \u2013 within your calorie parameters \u2013 there\u2019s no sense of guilt or \u201ccheating\u201d, she adds.<\/p>\n
Even after weight loss, it\u2019s helpful to stick to the 3:1 way of eating, she says. \u201cFor most of my clients, what they consume to maintain their weight loss doesn\u2019t look that different.<\/p>\n
\u201cNormally, they don\u2019t change their three fixed meals, but they\u2019ll have dessert when they go out for dinner at the weekend, or have an extra treat each day. It\u2019s normally adding those little extras or social things back in, while the core of their diet stays the same.\u201d<\/p>\n
Calculate your calories<\/p>\n
Before you dive into the 3:1 approach, you\u2019ll need to figure out how many calories you burn per day. Storey-Gordon recommends using an online total daily energy expenditure (TDEE) calculator for this. \u201cIt\u2019s an estimate based on your weight, height and activity level, but it will give you a ballpark figure,\u201d she explains.<\/p>\n
To lose weight, Storey-Gordon advises eating 20 per cent fewer calories than your TDEE. For example, if it tells you that you burn 2,000 calories per day, this would involve eating 1,600 calories.<\/p>\n
Following this approach should lead to one to two pounds of fat loss per week, she says.<\/p>\n
Hit the 8,000 to 15,000 step sweet spot<\/p>\n
\u201cI tell my clients 8,000 steps is non-negotiable,\u201d Storey-Gordon says. If you are losing weight, she recommends adding 2,000 to 3,000 steps to your current daily average to increase the number of calories you burn.<\/p>\n
However, there is a step-count ceiling, she notes. If you\u2019re already getting 12,000 steps, more isn\u2019t always better. \u201cFor most people I work with, once they get over 15,000, their appetite starts to ramp up quite a lot,\u201d she notes.<\/p>\n","protected":false},"excerpt":{"rendered":"\u201cBy the time you get to dinner, you\u2019ve hit your fruit and vegetables requirements, and you\u2019ve got most…\n","protected":false},"author":2,"featured_media":885145,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,2771,407,84,12439,43573,395,2225,2008,31589,209598,953],"class_list":["post-885144","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-ca","tag-canada","tag-diet","tag-fitness","tag-health","tag-health-and-fitness","tag-midlife-weight-loss","tag-nutrition","tag-standard","tag-top-story","tag-ultra-processed-foods","tag-us-content","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/885144","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=885144"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/885144\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/885145"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=885144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=885144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=885144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}