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Abs are made in the kitchen!

The most important component of getting into shape. It’s true what they say ‘abs are made in the kitchen’. The most common mistake people make who are wanting to lose weight is undereating. You need to see your body as like a machine, and it needs fuel to function properly. Without this fuel, the machine will malfunction. But how do you know how much fuel your body needs?

To find out how many calories your body needs, you need to calculate your BMR (Basal Metabolic Rate). Lucky enough for you ActivZone’s body statistic scales can work this out for you which is the most accurate way of measuring how many calories you burn at rest. Alternatively, you can visit http://www.bmi-calculator.net/bmr-calculator/ and find your BMR online. You BMR is how many calories you burn at rest, so if you were sitting on the sofa all day, this figure would be how many calories your body needs to consume to function.

Next you need to take into consideration all the calories you burn when you exercise or complete your daily activities. This figure needs to be added on to your BMR to create your daily calorie expenditure.

Now we all know, to lose weight, we need to create a deficit and burn more calories than we consume so to do this we minus 10% off your daily calorie expenditure to create a deficit (we do not want to create too much of a deficit as over a long period of time your body will go into ‘starvation mode’ and start storing fat instead of burning it off efficiently).

So the perfect equation for longevity, steady weight loss? BMR + Exercise + Daily Activities  – 10% = Weight loss!

Now you have how many calories a day you need to consume, you need to understand what components make up those calories. We split this into 3 categories, carbohydrates, protein and fats. All of these components are essential and all play a different role in weight loss. Carbohydrates are what gives your body energy, proteins build and repair your muscles and fats are essential for the growth and development of cell functions. Below is a table of healthy foods which contain carbohydrates, protein and fat.









Fish (Tuna, cod, haddock, salmon, mackerel)

White meat poultry (chicken, turkey)


Cottage Cheese

Greek Yoghurt


Beans and pulses


Lean beef/mince





Dark Chocolate

Whole Eggs (yolk)

Nuts (Cashew nuts, Walnuts, Almonds)


Chia Seeds

Extra Virgin Olive Oil

Coconuts and coconut Oil

Full Fat Greek Yoghurt

Vegetable (sweet potato, carrots, parsnips Broccoli, Kale, Cauliflower, Asparagus, Peppers, Spinach, Cabbage, Lettuce, Onions, Garlic
Baby leaf salad, Cucumber, Baby tomatoes, Celery, Pak Choi, Pal Choi
Courgette, Aubergine, Mange tout
Baby corn)

Fruit (Blueberries, Raspberries, Strawberries, Pineapple, Apples
Grapefruit, Lemons, Banana, Melon)

Brown Rice


Brown Pasta


For more in depth nutritional information please see one of ActivZone’s expert personal trainers. Or Alternatively call 01483 448666 to book a Personal Training Session

Don’t forget all GOLD members get a FREE body statistic test every 6 weeks, SILVER & STUDENT members you can take a body statistic test for as little as £5. A small investment for a healthier future!

ActivZone Team.

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