Weight Loss Simplified
Your body requires a certain amount of energy (measured in calories) each day in order to fuel itself. This is called your Total Daily Energy Expenditure or TDEE. If your diet contains more calories than your TDEE (a surplus), you will gain weight. If your diet supplies less calories than your TDEE (a deficit), you will lose weight.
No matter what diet you choose to follow they all achieve weight loss the same way; by creating a calorie deficit. You can reach a calorie deficit by eating less food, exercising, or by doing both.
You don’t need to know your TDEE to lose weight, all you need to do is consume less calories than you expend. The best way to do this is to figure out your average daily calorie consumption. To do this use a calorie tracker like myfitnesspal to determine how many calories you eat in a day. Take the average of seven days and that will give you a rough estimate of your average daily calorie consumption. If you eat less calories than your average consumption over time you will lose weight. I suggest starting with a calorie goal of 500 less than your average. This is only rough estimate and it may need some adjustment depending on how active or inactive you are.
Exercising helps to preserve muscle which is your bodies number one fat burning tool. Exercising also helps to burn extra calories if you ever go over your daily limit or choose to enjoy a cheat meal. For the best weight loss results you should do some form of resistant training(weight lifting) at least twice a week and do cardio for three or more days a week.
That is it.
Weight loss is as simple exercising and eating less than normal by tracking your diet. The reason weight loss seems so difficult is that we live in a society where food is plentiful and acquiring food doesn’t involve burning calories (compared to the hunter gather days). Having an abundance of food and easy access makes it easy for us to over consume and under exercise (which is the number one cause of weight gain).
A Simple Step by Step Guide for Weight Loss
Step 1. Take your “before“measurements.
These can be any measurements you want but should at least include weight and photos.
Step 2. figure out your average daily calorie consumption.
Use a calorie tracker to figure out how many calories you eat on average. I recommend using myfitnesspal
Step 3. Set a daily calorie goal.
Your daily calorie goal should be at least 500 calories less than your average. You can either lower or increase this amount depending on how much you exercise.
Step 4. track your daily calories
This is the most important step. actually tracking how much you eat day in a day out will help you stay on track and see the difference long term
Step 5. Take regular progress measurements.
Weight should be measured every other day in the morning on an empty stomach after using the bathroom. Other measurements like waist size or pictures should be taken monthly.
Step 6. Adjust your diet and exercise over time.
With every 5 pounds of weight loss you should be exercising more and lowering calories a bit more to continue to see results.
Step 7. Periodically take maintenance breaks.
After losing weight consistently for 12-16 weeks take a break for 1-3 weeks. I still recommend exercising while on this break but make sure you’re eating more calories during the break. This will help minimize muscle loss and maximize health and don’t worry about gaining a few pounds back. Healthy weight loss should be like taking 10 steps forward and 3 steps back until you reach your goal.