Cockburn League Week 8

Hey Guys,
Some closer games this week and managed to catch some nice goals by Rajou.

Weight loss to date is 40.80kg with yellow leading at 14.80kg lost.

Weight loss leaders this week were:

Blue- Simon Dagnall down 0.90kg
Orange- Zahedi Pelja down 3.4kg and Rob Nyugen down 1.20kg
Yellow- Mason Todd down 1.10kg
Black- Paul Wassouf down 1.30kg and Ray Cossai down 1.00kg

Something that I haven’t yet mentioned in case some of you weren’t already aware is in order to loose weight we must be in a calorie deficit, meaning we need to consume less calories than we burn, and usually a reduction of around 500 calories from what we usually consume is adequate to start seeing results. If your getting daily exercise in and burning 300 calories, that means dropping a small snack of 200 calories from your daily eating should see a drop of 0.5kg per week, or if you can’t exercise that day, then looking at where you could cut out those 500 calories. Most likely theres some indulgent snacks, some higher fat foods, alcohol , sweets that you can afford to leave out while on a weight loss mission.

In terms of energy:

1 gram of fat contains 9 calories
1 gram of alcohol contains 7 calories
1 gram of carbohydrate contains 4 calories
1 gram of protein contains 4 calories.

So as you can see its easy to consume a fair amount of calories from alcohol, 1 shot of vodka for example is 100 calories.

Another important thing to know is that our of the 3 macronutrients (protein, carbohydrates and fat) Protein is the most filling, So make sure you are getting a serve at each main meal to keep those hunger pains at bay.

Hope this information and previous posts have been helping and if you have any questions feel free to reach out via WhatsApp.

See you all tomorrow night
Nick