Let’s face it, weight loss isn’t the easiest thing in the world right? You’ve tried to cut back on the sweets, and even picked up running as a hobby. Still not cutting it? In my opinion, weight loss is a strategy. The better the strategy, the more enjoyable/rewarding it can be. I made this guide to help those people screaming for answers, spinning their wheels with nowhere to turn.
We know that the idea of weight loss is fairly simple, calories in vs calories out. 1 lb of fat is equivalent to 3500 calories. Our goal here is to lose 2 lb a week. Therefore, our goal deficit for a week is 7000 calories(3500 x 2). A caloric deficit of 1000 calories a day will be required everyday throughout the week. It might sound like a daunting task, but when you really break it down and simplify it, It can be done easily! Let’s first start by explaining how that 1000 caloric deficit can be achieved each day.
Note: 2 lb a week is the maximum amount of weight lost recommended per week. If any more of a caloric restriction took place it would be hard to maintain and enjoy.
Hit the gym! If you are serious about losing 2 lb a week at least some form of resistance training is an absolute MUST. Utilize exercise to increase your caloric maintenance and total expenditure for that day. Going to the gym can really aid you in cutting down some of those calories. Also, The more lean tissue a person has, the higher their caloric maintenance will be because they weigh more. Exercise is nothing but a win/win and is essential to any weight loss regimen for people that want the best results possible. The question could be asked “what do I do on the days i’m not exercising to lose those 500 calories?” My answer to you would be to take a walk!! I will make a post on walking soon because I believe it’s benefits are just too great to not to inform people about! Walking for an hour, depending on intensity, and elevation will burn around 250-400 calories. Thats alot of calories for a low impact activity. Summertime is right around the corner, go outside and enjoy yourself. Take a walk!
Note: This is very important. Don’t get worried if you’ve hit a plateau. You are in a caloric deficit. Your body doesn’t have the surplus energy it needs to build muscle. If you are a beginner or fairly new to weight training you still will be able to put on muscle.
The other side of the spectrum and the whole foundation for proper diets are, well, your diet! For 2 lb of weight loss per week to be maintained you want to hit a 500 calorie deficit from food. For example, if my maintenance calories are 3000 I will consume 2500 calories from food and the remaining 500 will be coming from exercise. Simple enough right? Well not always. People struggle with the eating part because it requires the knowledge base and willpower to consistently prepare healthy, filling and nutritious foods for you to eat. What do I recommend? A calorie counter! It’s come to no surprise that people who track their calories each day lose more weight than people who don’t. If you know exactly what you’re eating and how much, it’ll give you peace of mind.
MyFitnessPal works great and will have all your favorite foods and ingredients with their respective calories and macro nutrients. However, it’s not to be said that weight loss can’t happen if you don’t track your calories, it can! A great tip I follow is to balance all my meals. I generally try to have sufficient protein in every one of my 3 meals a day. I also incorporate a side or two of vegetables. and a side of fruit with every meal. I mix and match my fruits and veggies depending on the protein and what I am feeling like eating on that particular day. I live in the real world and I’m pretty sure you do too (hopefully.) I understand that sometimes healthy food choices aren’t an option, and that’s okay! If you are one of these situations try to get a good eyeball estimate or look it up on fitness pal. If you know ahead of time that you will be consuming empty calories (drinking, eating cake, sugary foods etc) try to make room with the meals beforehand. This way, you won’t go over your calories if you tracked everything right.
A very important topic for me when it comes to weight loss is the idea of feeling satisfied. I’ve tried many eating strategies that worked for a little while, but left me feeling deprived and downright stressed out. Keep it simple and listen to your body. If you give your body appropriate time to begin digestion (15-20 min), and you are still hungry, listen to your body. That doesn’t mean eat a whole bag of cookies or chips. If you are hungry, satisfy your body with whole foods, nutritious foods, and satisfying foods and you will feel healthier and much more fulfilled. Use the momentum generated from proper eating habits to carry you forward.
Now that you got the big picture, let’s look at some of the small things that can make a big difference in your weight. Catch some Z’s! Have you ever just had a bad nights sleep and wake up feeling groggy, dazed, and confused? Not a great start to your day is it? Well it’s not a great start for your body either. Sleep is a very important body process and your body needs sufficient time to perform maintenance on you while you rest so you can do the tasks and required activities you want to do while you are awake! Think of it like this. The more your body is sleep deprived, the less maintenance tasks it is able to perform. Guess what, fat loss is a maintenance task. Your body has to remove the waste from the oxidized fat cells and flush them out of your system. The longer you go without sleep. The longer your body can’t and won’t be willing to perform this most crucial task for weight loss. Sleep not only is important for weight loss but muscle building as well. HGH or Human Growth Hormone is produced in waves when we sleep. This is the hormone produced from your pituitary gland that trigger muscle growth (protein synthesis) and sugar and FAT metabolism. Make sure you get proper sleep. Your body will reward you.
Get hydrated. Water is the most necessary element for all forms of life. Why don’t you drink enough of it? A lot of people accidentally mistake hunger for thirst. They go and consume calories when all their body actually wanted was a glass of cold water. Water is also great because it helps regulate body processes and leaves you feeling full.
Water detoxifies you. Drinking water with a balanced diet of fruits and vegetables can decrease bloating and water retention. The more water you consume consistently, the more your body will be willing to let go and not hold water on your abdominal causing a soft, bloated look that you don’t want. It is recommended that you drink half your body weight in ounces of water every day. Going to class? Work? Try keeping a bottle of water handy to you at all times during the day. This way, you can always feel like you have access to something to drink!
Get motivated. Literally the number one reason to people not achieving what they want is through lack of consistent positive behaviors that as a whole add up to an achievement. A successful business can be compared to the body. It’s the habitual, small things that makes up the end result. In terms of the body, proper exercise and consistent intake of healthy foods cause the body to change the way you want it to look. First things first, how can we achieve this? Motivation would be the answer. Without it nothing in this world would be possible if no one had the drive to do anything! To build motivation to build off of the small victories. Personal records in strength training, distance running, and foods that you eat consistently are all motivation builders. These things combined make up the sum total of your unique physique, build off of them, reward yourself when these breakthroughs occur and you will be tempted to make more.
Another diet tip, only get your calories from food. A lot of the daily calories the average American consumes are from liquids. You don’t need that 220 calorie sports drink with artificial flavorings and sugar. We weren’t made to consume such things. Just think of all the calories you can save and use those calories on eating more delicious foods you love.
Have a drink. Life isn’t always a straight, narrow path. It twists and turns and comes out in a new direction. Too many people begin these “diets” and believe that they cannot indulge in the things they like to do such as drinking. It’s about moderation. Don’t let your eating regimen keep you from doing the things you love, this is what creates bitter feelings toward weight loss and a feeling of being held back. It doesn’t have to be that way! Go out with your friends, have a good time! On the occasion that you do drink, drink in moderation. Try for some old fashioned or stick to shots and sparkling water. The benefits of going out include that walking from it! So you may end up burning the calories from your drinks on the walk.
Note: The more weight you lose, the more your caloric maintenance will drop. If you are counting your calories by hand, you should recalculate your calories every 6 pounds or so. This is a problem you want to be having!
Be patient. Remember that we are all on a journey, an adventure. You want to have a good time on your adventures don’t you? I sure do. Weight loss isn’t and doesn’t have to be a big deal if the right mindset is in place. Stick with it, accept yourself as you are right now but look forward to the improvements you’re making and will continue to make.If you follow these tactics mentioned above and apply them on a consistent basis, you WILL see results. Weight loss involves the concept of moderation. Remember too much of a good thing can still be a bad thing. This can be especially seen with food and exercise. It doesn’t matter if you are eating healthy food or not. If you eat too much of anything it will impede your weight loss goals. The same concept applies to exercise. Give not only your muscles time to rest, give your central nervous system time to rest as well. I will go over proper rest periods in a later post.
Get away from the countless hours at the gym. Keep it simple, keep your calories from food 500 calories below your maintenance. Remember there are apps that can assist you in tracking your calories. Stick to a balanced diet of fruits and vegetables along with a protein. You can search all the foods you consume on your calorie counter and you’ll be on your way. Keep up your exercise regimen. Whatever one you chose, stick to it. Try taking a walk on your rest days, it’ll make you feel better. If you go out with your friends on a weekend, drink in moderation.
Anyways, I hope you guys liked my guide on How to Lose 2 lb Every Week. What did you guys think of this? What are some of your favorite eating strategies that work for you? Make sure to leave a like, comment and subscribe to see more content like this!