If you were looking for a quick fix article to help you lose weight, sorry but this ain’t it. Other than that, sit back, relax and get comfy. By the end of this article, you should have a basic understanding on how to tackle your fat loss journey in its simplest form.
Losing weight is hard
Losing a lot of weight is even harder
Something worth fighting for takes time, commitment and resilience and trying to lose weight is no different. There is no magic pill that will make you drop ___ amount of weight in 4 weeks, no matter how many times mainstream media shoves it down your throat. IT DOESN’T EXIST.
Now that we’ve got that out of the way, let’s dive in figuring out the actual truth.
- Calorie Deficit
Eating less calories than your body is burning is the first step to take in trying to lose weight. I know you don’t “eat a lot”; I know you only twice a day, I know you don’t eat carbs, I know you don’t eat past 8pm, I know… I know… I know… but guess what, if the scale is progressively moving up linearly over several weeks, months or years, you’re not in a calorie deficit. Science doesn’t lie braa.
Before identifying a deficit to be on, we have to first know how much to eat to maintain our weight.
Maintaining our weight: Body weight (lbs) x 14-15 = Calories needed to maintain weight
Ex: Sally (150lbs) x 14-15 = 2,100 to 2,250 calories needed to maintain her weight
Losing Weight: Caloric Maintenance – 500 = Calorie Deficit
Sally: 2,100 to 2,250 (Caloric Maintenance) – 500 = 1,600 to 1,750 (Calorie Deficit)
This is a great way to ease into your fat loss journey without feeling overwhelmed. Keep in mind this isn’t an all be all approach, it’s an oversimplification, but works tremendously well for the general public. If you find yourself in a stall, just reduce your calories a bit more. Do what makes you feel comfortable enough to adhere long term.
2. Eat Adequate Protein
As you tackle this weight loss journey, it’s very important to maintain lean muscle along the way; protein will do just that. How much protein you ask?
Enough to make you throw up….
All jokes aside, about .8 to 1.3 grams per pound of bodyweight. Let’s use Sally as an example, since we love her so much.
Sally: 150lbs x .8 to 1.3 g = 120 to 195 grams of protein needed to maintain muscle mass
It is also important to note, If Sally:
A. Felt overwhelmed eating that much protein
I would recommend eating half of what was illustrated for several weeks, before steadily increasing her protein intake as she became more comfortable with it.
3. Strength Train
You have to lift weights. I don’t care if you are a unicorn, elf, women or men. Proper strength training is imperative not only for losing weight, but to preserve muscle as well. Focusing on compound movements such as (deadlifts, squats, bench press, rows, etc.) and adding weights overtime is the foundation to building strength long-term.
Enough with the bullshit 5lb 20 reps’ circuit
Grab a much heavier weight
Focus on compound movements as a starter
Let’s get to work
4. Be Consistent
You know this and I know this… nothing without consistency gets done.
Don’t try to be perfect
Consistency over perfection wins every-time.
There are going to be days when you feel unmotivated and just tired of the whole process, and guess what, who cares. You have the right to feel that way, it’s an inevitable feeling that everyone, I mean everyone has experienced before. Those who’ve told you otherwise are full of s@!#t…. I think you get what am trying to say.
Pick yourself back up because life is long my friend and fight.
If you fall down again. Pick yourself up again and fight.
Just keep fighting and believing until you reach that goal, no matter how long it takes.
You’re in control.