How to Start Losing Weight
Have you been trying to figure out how to start losing weight but you're still feeling a little lost?
This article will help by giving you clarity on what needs to be done and how to do them so you can finally start seeing results.
When it comes to figuring out what you need to do to lose weight, its easy to get lost in a sea of information.
This can make it extremely confusing and difficult to figure out and decide on what exactly you should start doing to start seeing some real results.
If you want to start losing weight now there are some fundamental truths that have been proven to hold true to the theories.
Fat Loss Fundamentals
If you want to start losing weight now there are some fundamental truths that have been proven to be true.
These Truths Are:
How to Maintain A Calorie Deficit
Maintaining a calorie deficit means that you are consuming less calories than your body requires.
Everyone has a certain amount of calorie intake that will cause you to either lose fat or store fat.
This means in order to start losing fat you have to start paying attention to how much you’re eating.
The habit of being mindful with what and how much you're eating will make sure you’re in a healthy caloric deficit range.
How Many Calories To Eat For Weight Loss
Start by finding your ideal calorie intake for fat Loss.
A proven and simple way to find your range is to
Take your bodyweight x 15 to get the amount your body needs in order to maintain your current weight.
Once you have your "maintanence" amount you then subtract that number by 250-350 calories.
Maintenance = Bodyweight x 15
Calorie Deficit range = Maintenance - 250-350calories
Example:
If you weigh 160lbs and want to start losing weight, your process would look like this:
- 160 x 15 = 2400 calories | How many calories you need to eat in order to stay 160lbs
- 2400calories - 250-300 = 2150cal - 2050cal
This tells us that you need to consume around 2,150 calories to 2,050 calories everyday in order to start losing weight.
To make this happen its a great idea to download an app like myfitnesspal or loseit.
Once you set up your account you can start logging in your food everyday to make sure you’re eating within that range of calories.
Try this for at least 30-60 days consistently in order to start seeing results.
If you hate math, you can also use a calculator to get your numbers! (Scroll until you see "Get Started")
Weightloss Plan
Your next step is to create your weight loss plan by preparing your meals ahead of time and being mindful of the amounts you’re eating each day.
This involves you taking some time to think ahead about what your day would look like, in terms of the meals and amounts that you’ll be eating everyday.
You can choose your breakfast, lunch, dinner, and snacks by searching for the food on your app and adding them all to your “diary” or “food log” in order to ensure what you choose and the amounts you choose keep you in your calorie deficit range.
Or you can approach it by way of going about your day and using your food tracking app when you are about to eat.
The best way is to prepare ahead of time.
This will help you if you find yourself in those moments where you are stressing about what you should eat while you’re hungry.
If you wait, you’re more likely to choose something you shouldn't be eating or overeating.
Do your best to try tracking for at least 30 days and see where that takes you.
How To Lose Weight In 30 Days
If you’d like to lose weight within the next 30 days, implement the steps mentioned above.
Find your calorie range with the above equation or use a calculator to find your ideal amount
Prepare your meals and amount choices
Stay consistent for the 30 days
If you can maintain your consistency you should be able to start losing around 2lbs per week.
Start with finding your calorie intake range, either prepare your meal choices or start using the app throughout the day with each meal to make sure you’re taking in the right amounts to induce fatloss, get enough rest, and be consistent with it.
If you find yourself not losing the weight it could be due to these reasons
You’re not really eating in your correct range, which is usually due to not adhering to the process above.
You arent getting enough rest. Your body needs during the process of losing fat, so make sure you are giving your body that time to recover so that you can start shedding the fat.
There is a metabolic issue and you may need to get specific with your macronutrients or you may need to schedule an appointment with your healthcare provider to see if your hormones are in check.
How To Lose Weight Without Exercise
If you want to lose fat but arent able to exercise, you don’t have to worry.
Exercise is just a tool to get you into the calorie deficit.
If you can manage your intake without needing exercise to get you into that deficit, you can still star to lose weight.
If eating within your range Is difficult however, then utilizing exercise to burn an extra 200-400 calories wouldn’t be a bad idea.
There are though benefits from exercise other than burning calories that you may want to add to your goals list such as
- increasing strength or muscle mass
- Increasing bone health
- Decreasing physical and mental stress
Activity isn’t essential but it is beneficial.
So If you don’t exercise you can still lose the weight.
Kickstarting Fat Loss With Fasting
Intermittent Fasting has been proven to help you with fatloss due to the decrease in insulin spikes and ketone production as well as aid in overall health.
Intermittent fasting has to do with you fasting for a specific amount of time and eating within a specific time window
14 Hours Fasting / 10 Hour Eating window
16 Hour Fast / 8 Hour Eating window
18 Hour Fast / 6 Hour Eating window
Once you finish your fast and are in your eating window your next step is to pay attention to the amount of calories you’re eating.
If you’re eating within a caloric deficit you’ll start to see the results you've been wanting to see.
Here Are Great Resources On Intermittent-Fasting
FOLLOWING THROUGH
Three Useful “hacks” that you can use to help you maintain your consistency are
- Time Management: This can be done by using time blocks to organize your day. This means setting blocks of time by dedicating a specified amount to whatever activity / action-steps that need to be done that day.
- Prioritization: There has to be a level of importance in order to give you the drive to do something. So, when you are organizing your daily tasks into timeblocks, also keep in mind which steps are most important, and make sure you complete those high priority tasks first.
- Have Regular Check-ins: One mindset hack you can use to stay sharp with your execution of your program is checking in with yourself. You can do this as many times through the week as you want. However many times it takes to start giving you momentum with your execution. The frequency can be daily, every 2 days, weekly, monthly. It all depends on what you need to stay focused on the right action steps.
Example:
Check In Assessment
- What Are You struggling with?
- What Are You doing well?
- How Can You make it work?
- What Can you adjust?
Asking yourself these questions is a great way to refocus on the right action steps and gives you the opportunity to see what needs to be or can be adjusted.
Once you identify the issue and reorganize your action steps it’s back to execution.
In conclusion, if you want to lose weight you should maintain a calorie deficit by being mindful of what and how much you choose to eat, getting enough rest and staying consistent.
If you can execute and maintain these principles, you will start seeing results in no time.
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