Fat Loss Factsheet FAQ
Does Formula 1 really work?
Meal replacements like F1 take the work out of dieting and calorie watching. In addition they contain essential vitamins and minerals to ensure that although you are restricting your diet you are not losing out on valuable nutrients.
The European Food Safety Authority have looked into the evidence for meal replacements like F1 and concluded that they can contribute to weight loss and maintenance of weight after weight loss when used as part of an energy restricted diet.
How much should I aim to lose a week?
Aim for a steady weight loss of 1-2 lbs a week. It may not sound much but it is the key to sustainable healthy weight loss and you will be surprised how much better you feel even in the first few weeks. If weight loss occurs too quickly (with severe calorie restriction) the body starts burning not only fat but protein from muscle. Because muscle actually burns more calories, lowering your muscle mass will only slow your metabolism down.
Why should I eat protein?
Protein is an essential building block for the body and you need to consume it every day. It is an important nutrient for maintaining and building muscle mass and it’s important to consume adequate amounts to preserve muscle.
Each F1 shake provides 17g of protein and can be topped up if necessary with personalised protein powder which provides 5g protein per serving. For your main meal include healthy sources of protein like lean meat, skinless white meat, poultry, fish, tofu, nuts, beans, eggs and lower-fat dairy products.
What is the best exercise for losing fat?
Regular moderate aerobic exercise like brisk walking, running, cycling, dancing that gets your heart rate up is best for burning fat. The longer you do aerobic exercise, the more energy you burn. Resistance exercise generally does not burn as much energy but is best for building muscle and for toning so a combination of both is ideal.
I regularly go for drinks after work with my mates. Is this causing my big belly?
The issue with alcohol is that we can forget that alcohol provides calories and is often accompanied y other calorie dense snacks. Two pints of larger provides approximately 431kcals which is about 17% of the guideline daily energy amount for an average man (2500kcals) as well as being over the recommended daily limit for regular alcohol consumption.
Equally, two large glasses of white wine would provide 370kcal in total- nearly 20% of a woman’s recommended daily calorie intake as well as putting a woman over her recommended daily limit for regular alcohol consumption. Cutting back on alcohol may be part of the lifestyle changes you need to make to lose weight. If you are going out with friends chose a low calorie soft drink or try to change your routine and go for walks instead.
What are the best times to train?
This all depends on what suits you best. Some people are naturally better exercising in the morning or evening. It also needs to fit around your life. Can you fit in a brisk walk at lunch or a run before collecting the children from school? Can you lift weights while watching TV?
Remember that exercise does need fuel and fluid, so if you exercise in the morning, try to get your F1 Shake in before you exercise and carry some water with you.
Exercise makes me hungry, what should I do?
If you start exercise or increase your amount of activity, you may feel hungrier. Your body is looking to replace the energy spent during exercise. Just be careful how you refuel. The key to this is planning. Make sure that you have lower calorie snacks like a Herbalife protein bar, soy nuts or foods that are lower in calories such as fruit or low-fat yoghurt to stop you reaching for calorie rich treats.
If you exercise just before lunch, make up your F1 shake in advance so it’s ready when you get those post exercise hunger pangs. Don’t forget to rehydrate also, a light flavoured beverage like Aloe Concentrate can encourage you to drink more.
I have heard that after a few weeks I might hit a weight loss plateau. What is this and what should I do?
The key thing is not to get discouraged. Its normal for weight loss to slow and even stall for a while as your body is adapting to the changes and is learning to cope with the same energy demands while burning fewer calories. It might also be time to relook at your programme.
Check that you’re sticking to 2x F1 shakes per day instead of usual meals and you are not reaching for extra snacks or increasing your portion sizes. Try to kickstart things by doing a little more exercise, or maybe it’s time to try a different type of exercise if you feel your motivation is waning.
What happens once I have reached my ideal weight?
If you have reached your weight loss goal, Congratulations! Now make it count by continuing to put into practice all those great lifestyle changes including regular exercise and following a healthy diet. Now that you have reached your ideal weight you can gradually increase your calories to avoid further weight loss. However,
F1 can still help. Continuing to include an F1 meal replacement shake once a day instead of a regular meal and as part of an energy restricted diet can help you maintain your weight loss.
My children were born over 2 years ago but I still have not got my pre-pregnancy tummy back. What can I do?
Having a baby changes your body. If your BMI is above 25, then start with eating less and increasing exercise to help bring your weight back within the normal range. If you just focus on toning certain areas but are still overweight, the muscle will just sit over a layer of fat and unfortunately will not help you look any slimmer. Start slowly and work up to cardio exercise with at least 30 minutes 5 times a week and follow a healthy balanced diet.
Twin this with abdominal exercises at least 3 times per week. If your BMI is normal, focus on toning exercising and cardio but make sure you take a look at your diet. Is it healthy? Remember to be patient and give your body time to adjust.
Source: Level10Factsheet-BodyFatLoss.pdf
