1. EATING ENOUGH CALORIES WHILE STAYING IN A CALORIE DEFICIT
Far too often when I discuss weight loss with someone I find they still hold onto that old mindset of weight loss comes from deprivation. I’ve had clients nearly go down during a workout and it’s typically due to a blood sugar drop from not eating.
How Many Calories Should You Eat?
The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.
When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Some people choose to combine the two, eating a little less while being more physically active.
Still, it’s important to ensure that you’re eating enough calories to provide your body with the nutrients it needs, even if you’re trying to lose weight.
The most important part of any weight loss plan is sustainability. This is why many experts recommend small calorie reductions to promote sustainable weight loss.
For example, many fad diets recommend restricting your calorie intake to around 1,000 -1,200 calories per day, which is not enough for most healthy adults.
Cutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. It likewise results in metabolic changes that make long-term weight maintenance difficult.
Calorie Calculator: https://tdeecalculator.net/
2. STAY HYDRATED
Drinking enough water is key in the body functioning at its highest level. It helps flush out all the yuck in the body and can also help you feel full. Statistically speaking, over 40% of the time that you think you are hungry, you’re actually just thirsty.
HOW MUCH WATER SHOULD I DRINK? I suggest to clients they set a minimum goal of half your bodyweight in ounces of water.
3. EAT MORE PROTEIN
Protein is the building block of muscle, therefore, eating adequate amounts of protein will help you build and preserve muscle mass when you strength train. Protein is good for the bones as well as it helps reduce appetite and hunger levels. It’s been shown to reduce cravings and desire for late night snacking.
HOW MUCH PROTEIN SHOULD I CONSUME? I suggest to clients starting out they set a goal of just looking to build a habit of adding protein sources into their meals. After a month of consistently reaching that goal, we set a minimum goal of .5-1g of protein per pound of goal body weight.
4. GET MOVING
It can be as simple as going for a walk, a bike ride, or even dancing. Choose something that you enjoy doing and it will seem less of a burden to get in. I detest treadmills, but often enjoy going for a walk outdoors. Just get your body moving and you’ll start burning calories.
5. CUT THE SUGAR
Cutting back on sugary drinks, sodas, and processed high sugar juices and snacks wreak havoc on your blood sugar and fills you with empty calories that your body can’t do anything with.
Stick to water, unsweetened teas, and fruit for snacks.
6. EAT SMALLER PORTIONS
You should NOT attempt to starve yourself, but trying to eat a little less at each meal and snack is a great way to cut back on calories without feeling deprived.
7. DON’T SKIP MEALS
It might seem like a good idea to skip meals in order to save calories, but it will backfire on you later as starving yourself leads to blood sugar imbalances, increased leptin and ghrelin levels, and overeating later on.
8. GET PLENTY OF SLEEP
A lack of sleep can lead to hormone disruption, weight gain, and a host of other health problems. Sleep is absolutely critical in maintaining health and functioning at your highest level. Aim for 7-9 hours a night.
9. EAT A RAINBOW
Look to increase fruits (on a small scale) and vegetables (on a large scale). They are packed with nutrients and will help fill you up without all the extra calories.
10. BE PATIENT
The absolute hardest piece of this puzzle for most of us. Losing weight and getting in shape takes time and effort, but it’s worth it for the improvements to your health and quality of life. Don’t get discouraged if you don’t see results right away. Just keep at it and you will get there!
