The ultimate guide to effective weight loss in 7 steps
Achieving sustainable weight loss requires a well-rounded approach that combines various strategies for success.
In this comprehensive guide, we'll delve into the most effective techniques that can help you shed those extra pounds and maintain a healthy lifestyle. We give you research proven tips while also being mindful of doing it all in the healthiest way possible.
The Power of a Calorie Deficit: Calorie deficit is the foundation of weight loss. Every food you consume, has a calorie in it. To lead to fat loss, you need to consume fewer calories than your body burns but its also important to remember that not all calories are created equally! We can all agree that 100 calories of almonds will have a very different effect on your body to 100 calories of cake. Calculate your daily caloric needs via a calorie calculator and set up a realistic calorie deficit (minus 300 – 500 calories) to ensure steady and sustainable progress over 8 – 12 weeks. Once you have reached your goals, you want to increase your calories to maintain that weight. Remember, patience and consistency are key as you work towards your goals, ensuring lasting and positive changes for a healthier lifestyle.
The Impact of Walking: Don't underestimate the power of walking. Incorporate brisk walks into your daily routine to burn extra calories and boost your metabolism. Aim for 30 minutes of walking most days of the week and consider using a fitness tracker to monitor your progress.
Prioritize Protein Intake: Protein is a crucial component of any successful weight loss plan. It helps you feel fuller for longer, preserves muscle mass during weight loss, and supports your body's recovery after exercise. Ideal protein should be between 1.6g – 2.2g per kg of body weight. For example, if you weigh 50kg, 100g of protein would be optimal to maintain muscle mass. Include lean sources of protein such as chicken, fish, tofu, and legumes in your meals.
Embrace Strength Training: Lifting weights or engaging in resistance exercises is a game-changer for weight loss. Women often fear that it will make them look bulky but putting on muscle long term is incredibly difficult. Muscle is what gives you that tight toned look that all women are after. It also increases your resting metabolic rate, allowing you to burn more calories even at rest as muscle utilises more energy than fat – more muscle = more space for food without putting on weight! Not only that but muscle is known as your longevity organ, research has shown that people who were sick and needed to stay in bed but had high muscle improved quicker than those with low muscle tone. Incorporate strength training into your routine 2-3 times per week for 30 minutes – 1 hour.
Cook Meals at Home: Eating at home gives you more control over your food choices and portion sizes. Prepare balanced and nutritious meals using fresh ingredients to avoid excessive calories, added sugars, and unhealthy fats commonly found in restaurant foods.
Smart Snacking Choices: Snacking can either help or hinder your weight loss efforts. Opt for nutrient-dense snacks like fruits, veggies, Greek yogurt, or a handful of nuts. Avoid sugary and processed snacks that offer empty calories and lead to overconsumption.
The Key to Success is consistency: Consistency is the secret sauce to achieving and maintaining weight loss. Commit to 8 weeks of implementing the above! Stay committed to your plan, even on days when progress feels slow. Celebrate small victories, stay positive, and remember that every step towards your goal counts.
By incorporating these proven strategies into your weight loss journey, you'll create a powerful and effective plan for reaching your goals. Remember that sustainable weight loss is a marathon, not a sprint. Stay patient, stay focused, and celebrate the positive changes you're making in your life. With dedication and consistency, you'll be well on your way to a healthier, happier you. Here's to your successful weight loss journey!
Eat well. Move well.
Be well.
Vicky Van der Merwe