The RELIED 500 Cal Plan: designed to run on minimal calorie counting.
The RELIED 500 Cal Plan and its underpinning principles and calculations (estimates) have been discussed over a series of instalments (see: ‘Archives’ by scrolling down whilst looking towards the bottom right of the screen).
To put the plan into operation simply carry out (W), (R) and (L) as instructed below.
[Note: Ignore/omit initially (R) (c) (the estimate of the raised energy expenditure) until you’ve read through the relevant instalments].
(W) RECORD YOUR WEIGHT AT THE START (and each week subsequently).
If you follow (R) and (L) you should note a reduction of 1 pound per week (52 pounds in a year!).
[Note:
(1) Expected weight loss may not be apparent in women around menstrual period time because of fluid retention. Oral contraceptives may have the same effect. This does not mean the plan is not working!
(2) A change in your normal routine (personal and familial circumstances) or change in your health status (a cold, a migraine attack, etc.) may all interfere (albeit temporarily)].
(R) RAISE YOUR DAILY ENERGY EXPENDITURE BY 200 CALORIES.
Whilst deciding which new activity you wish to introduce in your daily routine to achieve that raised energy expenditure, you could very simply:
(R) (a) Take a walk over part of your lunch break and
(R) (b) Get off the bus one stop before your usual stop on your way to and back from work, school, shop, etc.
[Note: A good pair of walking shoes should make this more of an ‘exercise’ by enabling you to walk faster and to get fitter].
(R) (c) Estimate the amount of energy spent on (a) and (b) (see: ‘Walking as a means of producing a net expenditure of 200 Calories’).
[Note:
The energy expended during (a) and (b) should contribute significantly (if not totally) to the recommended raised expenditure of 200 Calories].
(R) (d) Make good the deficit (if any) to the targeted 200Calories either by:
(i) Carrying out for the appropriate length of time an activity such as conditioning exercise, swimming, housework, gardening, etc.
Or simply by:
(ii) Increasing (appropriately) the length of time you spend on (R) (a) and/or (R) (b).
[Note:
For many individuals, more especially those who have little time to spare, (to attend gyms, or take part in organised sporting and similar activities, etc.) appropriate amounts of
(R) (a) and (R) (b) are the ideal solution].
(L) LOWER YOUR DAILY ENERGY INTAKE BY 300 CALORIES.
Take away (or reduce appropriately) from your average daily diet items that together add up to 300 Calories [see: ‘Kick-starting the RELIED 500 Cal Plan with sensible eating (SE)’].
The easiest way is to target food items that have their energy contents on their wrappers more especially nuts, biscuits, chocolate bars, crisps (chips), snack bars, etc.
Reducing your intake of sugar (1 level teaspoonful = about 20 Calories) or using a sugar substitute (where appropriate) can help.
[Note: In general, artificial sweeteners should be avoided during pregnancy]