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SCUBA DIVING FITNESS

calories deficit

Forget about fancy diets. Let’s go back to the essentials, mathematics. You will not lose weight effectively if the amount of calories you are consuming is more than what you are burning.

Learn the basic of monitoring your own calories and finding the most efficient way of losing weight quickly.

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SCUBA DIVING FITNESS

What is calories deficit

Before starting any diet or fitness program through the Service, consult your physician to determine if such program is right for your needs.

A calorie deficit occurs when the number of calories a person consumes in a day is smaller than the number of calories they burn. The body needs to burn a certain number of calories to perform all its functions each day. A person can create a calorie deficit by not consuming as many calories as they need to maintain their body weight during the course of a day or week. Over time, this calorie reduction can lead to weight loss.

Males
Age Sedentary Moderate Active
19-20 2600 2800 3000
21-25 2400 2800 3000
26-35 2400 2600 3000
36-40 2400 2600 2800
41-45 2200 2600 2800
46-55 2200 2400 2800
56-60 2200 2400 2600
61+ 2000 2400 2600
66-75 2000 2200 2600
76+ 2000 2200 2400
Females
Age Sedentary Moderate Active
19-25 2000 2200 2400
26-30 1800 2000 2400
31-50 1800 2000 2200
51-60 1600 1800 2200
61+ 1600 1800 2000

HOW DO WE do an estimate CALCULATion

We can roughly calculate how many calories we burn in a day based on our daily activities. This is just a rough estimate and need not necessarily reflect on what you burn in a day. Of course, your age, the current weight will affect the total amount of calories. So below is simply a rough gauge

Activities Calories Burn Total Calories Burn
Sleeping for 8 hours 50 calories / hr 400
Walking to bus stop 2000 – 3000 steps 100
Sitting at work for 8 hours 800
Walking from bus stop to home 2000 – 3000 steps 100

So from the above table, which is a typical lifestyle of an average Joe in Singapore, you will end up burning only 1400 calories. 

Now, here comes the scary truth. Most average Joe starts their day with breakfast, followed by lunch at a local market and dinner (hopefully it does not include a supper). Do you know how many calories you are actually consuming?

Breakfast Coffee with milk 115 calories
Prata with Egg 290 calories
Lunch Ban Mian – Fish Head 870 calories
Sugar Cane Juice 270 calories
Dinner BBQ Pork Rice 610 calories
  Tea with Milk 120 calories

So here comes the maths. You consumed 2275 calories but you only utilize 1400 calories. This means, you have 875 calories in excess, and this is converted into FATS. This means on a daily, you are gaining about 80 grams of fats. In a month, you would have gained 2.4kg, and in a year, you would have gained about 28.8 kg.

NOW I AM TOTALLY FREAKED OUT

For every year you get older, you add an inch to your waist. This is really true. But the magic is, you can reverse it. You basically have 3 choices.

1. Eat fewer calories than you burn each day

2. Burn more calories than you consume by increasing your physical activity.

3. A combination of eating fewer calories AND exercising to burn more calories.

what did you do to lose 30kg in 3 months

One thing I knew back then is that I need to stay fit for diving and I need to do it quickly. Improving my stamina and capability of exercising requires me to be really disciplined, which I have not developed yet. And I also need to drop my weight quickly to effectively exercise without injuries. So the proper diet became essential.

The first thing I did was to understand my own body and my own mind. What can I replace daily without causing too much damages to my mental health? One thing we have to agree on, very few people have a will of iron. We are all softies deep inside, especially when it comes to being lazy and food. If a person starts their journey too aggressively, the mind can reject it and you will be back to square one. So you have to study your own habits and make adjustments. Below was my initial draft for cutting down my calories.

Food Why I need it Calories Replacement Calories Calories Reduction
3 x Indian Ice Coffee with Milk I need 3 iced coffee a day to work 339 calories Black Coffee Kosong with Lemon 15 calories 324 calories
3 half boiled egg Breakfast 204 calories Nupo Meal Replacement 106 calories 358 calories
Kaya Toast 2 pieces Breakfast 260 calories
Char Siew Rice Lunch 412 calories 1 piece of Pork Chop no carbs 226 calories 186 calories
WaterMelon Juice Lunch 117 calories Black Coffee Kosong with Lemon 15 calories 102 calories
Bak Ku Teh with Rice and You Tiao Dinner 503 calories Tom Yum Seafood 270 calories 233 calories

From the above table of a typical Joe in Singapore, he would have saved and reduced a total of 1203 calories, from a simple adjustment. It is not difficult at all. From a daily intake of 1835 calories, the average Joe is now taking only 632 calories, which also means, I will be in a calories deficit of 768 calories, this will bring it close to losing 1kg a week.

I started this reduction for a week to see if I felt healthier, lighter and if there is a weight reduction. I lost about 2kg. That is why I went all crazy.

How crazy is crazy did you get

When I found out losing weight without exercising held a greater percentage, I wanted an effective way of monitoring it. So I went online and started shopping.

  1. Xiaomi Weighing Scale – I needed (wanted) a scale that can track my weight lost process via an app.
  2. Apple Watch – I need a device that I can exercise without my phone, listen to music and answer my messages and phone while I am out for a run.
  3. Resistance Band – I had no access to the gym at that moment and I need a more effective and low-impact way of exercising.
  4. Keto Diet.
  5. A good pair of running shoes.

The rest was history. I lost a total of 30kg over a period of 3 months and regained my health.

 

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