It’s a common misconception that losing weight is a complex process with countless variables. But the reality is, the principles behind losing weight are actually simple & straight forward. While the type of training you do, your lifestyle, genetics and drive will all affect the results you get, the ultimate law for losing weight is, consuming less calories than you burn. It is literally impossible to lose weight over time if you are not doing this, because your body must adhere to the basic laws of biology; the body cannot consistently gain weight without a surplus of calories.
- Eating Right
- Total Daily Energy Expenditure
- Meal Frequency
- How to Train
- Being Reasonable, Being Safe.
Total Daily Energy Expenditure (TDEE)
So the number 1 thing you should focus on when you make a serious commitment to gaining, and even losing, weight is your TDEE (Total Daily Energy Expenditure), a fancy way of saying how many calories your body needs to sustain itself on a daily basis.
First focus on hitting your daily caloric target consistently, it can be way too easy to get overwhelmed if you take on too many things to check off at once. The first thing you need to do is see your current TDEE, and if you are not losing weight with your current caloric intake, you’ll know you still need to eat less or burn more energy.
Things to AVOID when calculating your TDEE:
- Overestimating how many calories you are burning: There is a lot of technology out there that measures how many calories you burn during exercise, but this data should be taken as an estimate. If you are serious about losing weight, it’s better to play it safe and underestimate actually how many calories you burn.
- “Eyeballing” & guessing your caloric intake: Just to start, you can read the labels and google the calories of the foods you eat and add it up throughout the day. But if you’re truly committed, one thing that will never lie to you is the kitchen scale. Amazon has an Accuweight scale that comes with a glass top & batteries for $18.99
The times of day you decide to eat can also have an impact on your weight loss. A really effective way to kick off your weight loss is by intermittently fasting. This will especially yield results if you are exercising regularly as well.
A great way to try out intermittent fasting is to fast for 8 hours every second day. The best way to do this is to eat a well balanced and decent sized breakfast when you wake up, lets say 8:00 AM, then refrain from eating food until 6:00 PM that night. It’s important to note that I.M is not starving yourself, it’s actually a method of manipulating our metabolic processes and switching between a fed state/fasted state.
As mentioned before, the amount of calories you consume will directly result in you gaining or losing weight. Because calories are such a crucial part of weight loss, why wouldn’t you put in a little effort to track them.
The app I use to track
The best way to do this in 2019, is with an app. The one I used that has yet to fail me is the free app chronometer. With chronometer & a kitchen scale, you’ll have all the hard true data you could want.
How to use the Chronometer:
- Fill in your goals & current stats/information.
- Before you eat your food, weigh your portion in grams.
- Now either scan the barcode of the label with the app or simply search for the food throughout their enormous database. (You can also create your own recipes and divide it up into portions as well as add unrecognized barcodes to the database.
- Repeat step 2 & 3 with all the foods you eat, and within a week or so, you can get a take a look at what your average calorie and nutrient intake actually is.
Training for Weight-Loss
Cardio & High Intensity Interval Training
If your truly committed to losing weight, then you will be doing some cardiovascular training. In short, any form of cardio will do. This could be anything, from the treadmill to sex, as long as you are raising your heart rate while being physically active over an extended period of time.
If you have no fitness experience, there is still no excuse. Even lightly jogging for 15-20 minutes will start to yield results and motivate you to move more.
If you are more experienced with fitness but let yourself gain some extra fat, then High Intensity Interval Training (HIIT) is probably for you. HIIT is a form of cardiovascular exercise where you alternate between short periods of intense exertion with less intense periods of recovery. A HIIT workout typically last between 10-30 minutes, depending on your fitness capabilities. HIIT is an effective form of cardio because it tends to keep your heart rate in the perfect range for burning fat cells.
Resistance training done with the right intensity can also result in you losing weight. The bonus with resistance training though, is that you may gain a little bit of muscle while you lose weight, which can have a significant visually slimming affect. One of the best forms of resistance training for weight loss in my opinion is swimming. Swimming is a
non-impact sport, meaning it typically doesn’t pose issues with common problem areas like the lower back and knees. The heavier you weigh the more calories you will burn by swimming.
Being Reasonable, Being Safe.
If you have ever searched the internet for weight loss methods, than you have likely come across some harmful information. While it may seem exciting and be enticing to try a some “deep beet-juice and ginger 30-day cleanse challenge” it’s much better to be patient with your weight loss. Studies actually show that people who take a gradual approach to their weight loss have a higher success rate of sustaining their new healthy lifestyle. It is safe to aim for a loss of 1-2 pounds per week, but everyone is different and you shouldn’t be discouraged if your rate per week is lower.
An 8-Week, CUSTOM Workout Plan with a 4-Phase progressive overload approach, based on your goals and current abilities.
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Useful Templates & Resources
Until Next time, Strive to Thrive!