I am getting straight to the point....
We are talking about weight loss, and I am going to be disgustingly honest
Weight loss is an extremely simple equation to understand
Whether you are white, black, gay, straight
The same equation will always apply to everyone
You MUST eat less calories than you are burning in a day to lose weight
Calories in vs Calories out, otherwise known as CICO
That is, it, that is all it is
Now once you understand that, applying it consistently is the difficult part
So... I'm going to give you 5 essential tips that should ensure you are eating fewer calories than you are burning in a day without tracking your calories and WITHOUT starving yourself
Tip #1
Eat a sizable portion of protein at each meal....at least 20-30g per meal
So, you might as, "how do I know what 20-30g looks like?"
It equals about a palm size portion of any meat, whether that's fish, chicken, beef...etc
This is going to do 2 things.
First, it will help your muscles recover from your workouts and potentially grow if stimulated properly.
Second, it will help you stay full throughout the day because protein is the most satiating macronutrient (HHHVACB, 2007)
Both tactics are significant factors to your fitness goals.
The suggested recommendation for protein is 1.4–2.0 g/kg of protein per day (Carbon, 2019).
That means if you weigh 130lbs (59kg) that's roughly 82-118g of protein per day. Make it even simpler, that's about 80-120g of protein per day that you should be consuming.
Now if you are eating 3 meals a day, all with a palm size of protein that puts you at about 60-90g of protein per day. So, maybe you could add a daily protein shake to the diet as well and you are all square for protein.
The more you weigh, the more protein you will need, so maybe if you weigh above 150lbs you should eat 4-5 palm size portions of protein per day.
The math is simple but accommodate for your current weight.
Tip #2
Get enough sleep.
If you don't sleep not only do your energy levels suffer but there are a few hormonal changes that occur that make it more difficult to lose fat.
When your body is sleep deprived two significant hormones are negatively impacted.
Your ghrelin hormone that is responsible for hunger is increased causing more hunger throughout the day. (Suni, 2020)
And...
Your leptin hormone that is responsible for satiety (how full you feel) is decreased which means you will have a larger appetite throughout the day. (Suni, 2020)
Combine the two and it is going to be difficult to consistently lose fat while combating two of your body's vital hormones.
The recommendation for sleep is 7+ hours a night for adults. (CDC, 2017)
So, make sure to get your sleep!
Tip #3
Go on daily walks.
Walking is one of the simplest and most convenient forms of exercise.
You could do it anywhere at almost any time, making it extremely practical and sustainable.
It just so happens that walking is a great tool for fat loss as well.
Most people burn 30-40 calories (about 3 minutes of running) per 1,000 steps. (Burch, 2021)
So that means if you aim to walk 10,000 steps per day, that is 300-400 calories per day that you are burning from walking.
So, park a little further next time you go to the store or take the stairs rather than the escalator.
These little decisions add up to a considerable number of calories at the end of the day.
Walking is sustainable, convenient, and free.
Give yourself a goal to hit somewhere between 8,000-12,000 steps per day.
Tip #4
Drink water, and do not be shy about it.
As far as fat loss goes, it is common to mistake hunger for thirst sometimes.
And if you are not drinking enough water that sometimes will happen too often.
Water will not only help you stay full throughout the day, but it also fuels your workouts and your energy levels
If you are dehydrated your performance during your workouts will suffer
And....
When you are dehydrated your energy levels will suffer so it might be harder to get yourself in the gym when you are feeling tired/drowsy
The recommendation for water is at least half a gallon daily. (Gunnars, 2020)
So, make sure you are getting enough water in!
Tip #5
Keep your patience high and expectations low
Often people overestimate how quickly they can lose fat within a couple of months.
But underestimate how much they can do in a year.
This is going to be a marathon, not a sprint.
You will have difficulties as you are going along but if you are not setting unrealistic goals...you should be fine.
Even if your best friend lost 20 pounds in 1 month, keep your goals low and attainable.
Aim to drop somewhere between 0.5lb-2lbs per week and you should be golden.
It is going to take time and let it.
Enjoy the process, enjoy building new habits, and do not be too hard in yourself with days that do not go as planned.
Set your goal, smash it, and repeat.
You are in this for life baby!
Hope this helps, if you have questions feel free to reach out, or if you want to try me out hit the button below for a free 2 week challenge!
References
Burch, K., & Thurman, J. (2021, January 24). How to calculate how many calories you burn from 10,000 steps a day. Retrieved August 27, 2021, from https://www.insider.com/how-many-steps-a-day-to-lose-weight
Can overeating cause sleep disturbances? (2020, November 20). Retrieved August 27, 2021, from https://www.sleepfoundation.org/physical-health/sleep-and-overeating
Carbone, J., & Pasiakos, S. (2019, May 22). Dietary protein and muscle mass: Translating science to application and health benefit. Retrieved August 27, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
CDC - how much sleep Do I Need? - sleep and sleep disorders. (2017, March 02). Retrieved August 27, 2021, from https://www.cdc.gov/sleep/about_sleep/how_much_sleep.htmlGunnars, K. (2020, November 05). How much water should you drink per day? Retrieved August 27, 2021, from https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
Gunnars, K. (2020, November 05). How much water should you drink per day? Retrieved August 27, 2021, from https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
J;, H. (n.d.). [Macronutrient profile affects diet-induced thermogenesis and energy intake]. Retrieved August 27, 2021, from https://pubmed.ncbi.nlm.nih.gov/17824197/