For beginners, it might be extremely overwhelming trying to understand exactly how to lose any amount of weight given the mixed bag of information we have on the internet. In reality weight loss, although not easy, is pretty straightforward and the issue is understanding exactly how you personally approach it. To do so there’s a few steps we can apply. In this post, we’ll go over five fundamental steps you and other beginners should take to better understand how to lose weight for you.
You know, actually want to start with a step zero. before deciding anything you need to answer this, do you actually want to lose weight? Or are you just trying to shed a bit of fat and build muscle if you’re say around the average body fat of about 20% for men and 28% for women, then your weight doesn’t really matter much at all.
Your goal is to simply change your body composition, something known as recomposition, burning fat while building muscle without huge changes to scale. Now, I don’t want to completely jump into the topic of body composition in this specific post.
Step one: Change up your grocery list.
For now let’s assume that you’re not looking for re composition but generally do want to lose weight. First step is to change up your grocery list. This shouldn’t be too surprising. The first thing you want to tackle is the thing that got you needing to lose weight in the first place. And that’s the type of food you eat.
There’s no secret here, you got to bring down those junk foods, the highly processed sugary and fatty foods that are calorie dense, but low in important nutrients like vitamins, minerals, protein and fiber. In this place, you’re gonna want some gudo Whole Foods whole meats, fruits, vegetables, and so on.
Not so much overthinking needed switching to Whole Foods generally provides more nutrients while getting you fuller with fewer calories. It doesn’t sound fun getting rid of all your delicious treats, but there has to be some sort of change. You can still have the occasional process of goodness as long as you don’t overeat and overindulge. Moderation is key here. So don’t think I’m trying to ruin your dietary life forever just building some form of conscious responsibility to your food choices.
Step Two: Tracking your food.
Now that you’re making better food choices, let’s actually track it. Research has shown that consistently tracking your food will improve one’s chances of Successful Weight Loss. And when you consider that most people often underreport the amount of food they eat according to surveys, measuring your food will keep you honest, the goal is to ultimately help you understand how to be in a calorie deficit, which is the key to weight loss, eating fewer calories than you normally burn throughout the day.
Figuring out your calorie deficit first requires calculating your total daily energy expenditure or TDEE then you estimate the amount of calories needed to sustain a deficit which is eating below your TDEE. Typically safe range is eating below that by 300 to 500 calories. Luckily, most tracking apps will calculate all this for you.
However, it will only provide an estimate so you’ll have to adjust your calorie intake over time to get a more accurate measure. Once you get a solid understanding of the food, you eat its calories and macro content, then you don’t have to continue tracking so diligently just jump back on whenever you feel the need to.
I’ll link to some tracking options, both apps and websites in the description.
Step Three: Get Your Protein
As you make your grocery list try to tack on larger portions of protein wherever possible. Followers of my stuff already know how much I preach the gospel of protein. Simply put when it comes to any goal having more protein is almost always a good idea.
For Weight Loss eating more protein will actually burn more calories through something known as the thermic effect of food, essentially protein takes more energy to digest and absorb thus burn more calories compared to carbs. fats, protein can also help you feel full quicker and for longer. One study even found subjects spontaneously reduced their food intake by 440 calories just by eating more protein.
First, check on the benefit of preserving and building lean mass and you can see the absolute amazingness of more protein. As for how much typical recommendation for a healthy individual is to eat about 1.6 grams of protein per kilogram of body weight per day.
Step four: Do your cardio and your lifting.
Cardio has always been touted as the weight loss tool, but it’s sorely lacking one key factor that only resistance training can provide building muscle. Of course when people think of losing weight, muscle often is not a key priority.
Worse yet some heavy sort of expectation that you end up looking more quote toned after you shed away the layer of fat by doing cardio. Unfortunately, cardio the steady state kind will only help with fat and weight loss and you’re actually at risk of losing muscle. This whole tone thing isn’t going to happen. But that’s where resistance training comes in.
Although not a great option for burning fat. We know lifting weights can at least preserve and for beginners even build muscle during a calorie deficit and luckily when we do both we essentially get both of its benefits. Research has even shown that fat loss is accelerated even further while preserving or building muscle when both are done concurrently. So again, do both, it’s going to be worth it.
Step Five, Be consistent and patient.
Now it’s time for the hard part being consistent with the steps. Your goal here is to take the steps and formulate a strategy in which you can best adhere to in the long haul.
Fortunately, these steps allow for some wiggle room to adjust for your personal preference. You have options and the types of whole foods you want to eat, how long you want to track your food, how much of a deficit you want to sustain, what type of protein to eat, and the cardio and resistance training program you want to use.
Play around with your options until you find something you can regularly sustain. Once you do be patient with your expectations. Remember, you’re trying to undo years and years of weight gain and poor habits. That’s going to take time. It won’t be something you can see on a day to day basis. Give it months a whole year even to see the results that you want. And also be patient and understanding of yourself.
Although changing habits is a difficult task, there will be days that are just more difficult to be consistent than others. A little bit of indulgence is fine. No one’s perfect 24 seven, if you just want to enjoy some chocolates and go for it just not too much of you have a vacation you want to enjoy, enjoy it. Just make sure you make up for it when you get back or just accept it and understand it will just take a bit longer to get to where you want to be.
Again consistency for most days and patience. apply that to your steps and you’ll be well on your way.