Losing weight is not easy, however it can be a lot simpler than we make it.
The ironic thing about weight loss is that many of those who continue to seek out solutions already have the answer (albeit, buried underneath a lot of confusion, misconceptions, fads, and the false promises of unethical “fitness gurus”).
The Weight Loss Formula: Move more and consistently+Eat Better/Healthier and In a caloric deficit=Weight Loss
Alert the media, right!!?? Groundbreaking stuff there, huh?
Too many of us make it much more complicated than it has to be!
Can losing fat be complicated? Yes, it sure can. However, the number one thing we truly need to do to lose weight is create a caloric deficit (take in less energy/food than our bodies need). Plain and simple, no arguing that point (though many do to promote their “special” ways to lose weight and steal your money).
Creating a caloric deficit is done by decreasing energy intake (the food you eat) and increasing your energy expenditure (the calories you burn). For more on this see this article.
So, put simply, move more, eat less. Do not make things any more complicated than they need to be!
There are guidelines and some tips, however (if you have read my articles these 3 guidelines/tips will not be new to you).
Simple Guidelines & Tips:
– Do not eat too little/starve yourself. This never leads to anything good and I’d argue that it is near definite that you will end up heavier than before by doing this. SLOWLY DROP CALORIES by eating healthier, more satiating foods!
– Be mindful of your protein intake. Do not stress it too much, but be aware of your food intake at each meal, aiming to take in protein at each one. High and/or moderate protein intake has been shown to aid in preserving lean body mass when dieting (1). Losing weight is great but what most really want and what you should aim for is changing your body composition (fat to muscle ratio). Though we say we want to “lose weight” the majority of us do not care about scale weight, but rather we want to be more lean (i.e, most want to have less fat and adequate muscle mass).
– Prioritize Resistance Exercise. Muscle mass influences resting metabolic rate which makes up the majority (on average 60-70%) of your energy output/expenditure. The more muscle you have the more calories you burn. Resistance exercise has also been shown to aid in lean mass preservation (1).
Weight loss is not easy, however it can be a lot simpler than we make it. Many have the answers, they just have them buried underneath a lot of nonsense (you do NOT need to continue spinning your wheels, you have most of the answers already).
Focusing on the basics/fundamentals of weight loss will give you a pinpoint precision on what must be done (cutting out confusion) and in turn lead to greater success in your weight loss efforts.
1. Preserving Healthy Muscle Mass during Weight Loss, Edda Cava et al, 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/