It’s as easy as basic math: 3-2=1 Awesome you!
I’m going to tell you how simple it is to shed that unwanted weight. (This doesn’t mean it won’t take effort). Weight loss is simple. By creating a deficit in your daily calories, weight loss is inevitable.
I hear all of these when talking with new clients about weight loss.
- Gimmicky diets
- Interwebs information that eating 1200 or less calories every day is how to get rid of fat fast (thats a myth)
- $100’s of dollars spent every month on supplements is gonna do it.
- You need to workout harder to burn all those “extra” calories
- Any or all of these things sound familiar?
Yeah, it’s all the same BS the product marketers keep putting out that confuse you into buying some BS stuff that doesn’t work.
Step 1: Calm down and be patient. Weight Loss Takes Time.
It took time to put on fat, get out of shape, and become discouraged. If you think you can get rid of it overnight you are mistaken. Therefore the “quick fat loss” mentality leaves you highly likely to gain it all back and then some. As a result this is why “dieting” doesn’t work.
Here is why this happens. You’re in a hurry. Which forces you to buy into fad diets that are not sustainable. It doesn’t give you the time to develop the habits that let you maintain loss for the long term.
Step 2: Eat real food.
You need to eat less food but start by eating real food. Stay away from shakes, pill, and any quick fix. Start with some carrots, and fruit. (Veggies, grains, meat, plants with high protein, good fats, and water, lots of water.) Frequently the desire to starve yourself thin is what you think will work. Really it will make your body hang on extra hard to that extra energy you are carrying around, because your brain will always protect you, from you.
Step 3: How fast can I lose?
We should probably discuss how fast you should be expecting to lose fat. This depends on how much fat you have to lose. The greater your starting levels of body fat are the faster you can expect to lose. Granted the leaner you start, a slower rate of loss will be best to minimize muscle and strength loss.
A caloric deficit, is important. It just has to be the right amount for you.
With that in mind: set fat loss targets between 0.5 – 1% of your total bodyweight per week. The benefit of using percentages is the rate of loss automatically scales with your bodyweight. Here is a great example.
- If a person weighs 250 lbs. They can expect to lose~1.25 -2.5lbs per week.
- On the contrary someone who weighs 160 lbs, will aim to lose ~0.8 – 1.6lbs per week.
Step 4: Measurable results or your just guessing.
For long term success you need to make adjustments to your calorie intake. This sounds complicated, but it really isn’t. Weight loss comes with consistency. Tracking helps you see how consistent you’ve been.
You need data to track changes.
By weighing yourself daily, in the morning, after using the bathroom and before eating breakfast.
This is important if you want your most accurate weight. Track for a week! Then find the average weigh-in for the week.
I hate tracking! So why the weekly average?
Your weight will change daily. Don’t try to figure it out it is completely normal that’s why you take a lot of data. Use these basic math skills: Add days 1-7 then divide by 7.
chart credit: Physiqonomics
I borrowed this table to show how this works. It’s 3 weeks of tracking. The key notes to take is that there is day to day changes, and then at the end of the week obviously it is trending down! Which is the goal for most people.
Here are a few other ways we want to track, and they are all things that we do here at CA.
Weigh-ins are only one piece of the puzzle and they are going to fluctuate. So having other things to compare those numbers too is important. I have quite literally seen people lose 10’s of inches and the scale not shift a lb. Weight loss isn’t always about losing pounds, its about losing inches.
You look at the same person everyday. Keeping weekly progress photos will also provide objective data for you to base your weight loss changes on. This just gives you healthy perspective.
Step 5: Give it time to work!
Your body needs time to adjust. Give it that time ideally a minimum 4 weeks!! Then you can start to tweak what you are doing in order to see constant progress.
HERE IS THE SUMMARY!
- Eat real food.
- track daily then average at the end of the week
- adjust at the end of 4 weeks based on what you tracked
- Be patient!
- Still confused by the last two? PATIENCE!!!!
Now if you still need help. We are more than happy to take you on as a client here at the CA, all of our coaches are more than qualified to work with you on your goals, and we even have one of the best nutritionists in the area on staff! Get in touch with us here.