Guys, I want to explain this in the most simplistic way possible – this is how you lose weight.
It can feel like an overwhelming and complicated process, but the truth is that it can be quite simple. The key to weight loss is creating a calorie deficit, which means that you are burning more calories than you are consuming. There are several ways to achieve a calorie deficit, including through diet, exercise, and intermittent fasting.
Let’s start with the basics: what is a calorie deficit? A calorie deficit is a state in which your body is burning more calories than it is taking in. When you create a calorie deficit, your body is forced to use stored fat as energy, leading to weight loss. The size of the calorie deficit needed for weight loss will depend on a variety of factors, including your age, gender, weight, height, and activity level.
There are several ways to create a calorie deficit, and the best approach will depend on your personal preferences and lifestyle. One way to create a calorie deficit is through diet. By eating fewer calories than you burn, you can create a calorie deficit and lose weight. This can be achieved by cutting out unhealthy, high-calorie foods and replacing them with lower-calorie options, such as fruits, vegetables, and lean proteins. You can also use portion control to help manage your calorie intake.
Another way to create a calorie deficit is through physical activity. By burning calories through exercise, you can create a calorie deficit and lose weight, as long as you are burning more calories than you are taking in. The type of exercise you do and the intensity at which you do it will affect the number of calories you burn. Some high-intensity exercises, such as running or cycling, can burn a large number of calories in a short amount of time. Resistance training always makes the most sense as you won’t only burn calories as you while you train, but when you recover, as well.
Intermittent fasting is another approach that has gained popularity in recent years as a way to create a calorie deficit and lose weight. Intermittent fasting involves periods of eating followed by periods of fasting. During the fasting periods, you consume very few or no calories. This can be achieved through methods such as the 16:8 protocol, in which you eat during an 8-hour window and fast for the remaining 16 hours of the day. Intermittent fasting has been shown to have several health benefits in addition to weight loss, including improved insulin sensitivity and reduced inflammation. I’ve watched clients find great success with it, as they find it easier to end the day in the calorie deficit when fasting.
It’s important to remember that the best approach to weight loss is the one that you will actually do and stick with. No single method is perfect for everyone, and what works for one person may not work for another. It’s important to find an approach that fits your lifestyle and preferences and that you can sustain over the long term.
It’s also crucial that you understand your BMR.
Your basal metabolic rate (BMR) is the number of calories your body needs to function at rest. It is the minimum number of calories your body needs to maintain vital functions such as breathing, circulation, and cell production. Your BMR is influenced by several factors, including your age, gender, weight, height, and muscle mass.
Understanding your BMR can be helpful in figuring out how to create a calorie deficit and lose weight. If you know your BMR, you can use this information to determine how many calories you need to eat each day to create a calorie deficit.
To determine your BMR, you can use an online calculator, like this one.
Once you have your BMR, you can use this information to determine your daily calorie needs. For example, if your BMR is 1,800 calories per day and you want to lose weight, you might aim to eat 1,500 calories per day, creating a calorie deficit of 300 calories.
It’s important to keep in mind that your BMR is just a starting point, and your actual calorie needs may be higher or lower depending on your activity level. If you are more active, you will need to consume more calories to fuel your body. If you are less active, you will need to consume fewer calories.