Delve into the fascinating world of nutrition, metabolism, and lifestyle choices that impact your journey to a healthier you so weight loss can be easier.
by Atomic Mommy Editors
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When you embark on a weight loss journey, one of the very first things you’ll learn is that in order to lose weight, you have to lose more calories than you take in.
The recommended rate of weight loss is to aim to shed a pound or two every week. There are roughly 3,500 calories in a single pound, so you’ll need to create a calorie deficit of up to 7,000 calories each week in order to see consistent weight loss–that’s cutting 1,000 calories each day. However, it’s not just about cutting calories.
In this guide, we’re going to discuss how to cut calories to create a deficit, and the types of considerations to keep in mind when you want to lose weight for good.
You Have To Create A Deficit
Cutting 1,000 calories each day might seem easy to some. After all, a burger from a fast food place might be 1,000 calories, so eating one less burger each day can seem totally doable–right? However, the reality is that you might not be creating as big of a deficit as you think.
A sedentary person that works from home will burn roughly 75 calories per hour, totaling 1,800 calories per day. In order for this person to lose up to 2 pounds per week, they’ll need to create a deficit of 1,000 calories each day. This means they can only consume 800 calories per day to reach this goal.
Of course, things change a bit when you’re more active each day. Some people that have been sedentary for a long time may consume even fewer calories per day, making it even harder to lose weight if you’re not active.
In short, if you want to lose body fat, you’ll have to create a significant calorie deficit–it’s not just about eating a bit less per day.
Calories Can Be Good And Bad
A calorie isn’t just a calorie. A calorie from a fast food burger could be worth far fewer nutrients than a calorie from some vegetables. You should always aim to eat foods that are rich in nutrients so that your body gets all of the essential vitamins, minerals, and fiber. The types of calories you consume can also affect how satisfied you are after a meal. Processed foods are usually packed with calories, but they’re also low in nutrients which makes them a poor choice for dieting.
If you’re struggling with your diet or need assistance when it comes to nutrition, you should consider a service like Medical Weight Loss Solutions. This will help you better understand nutrition so that your body is fuller, and healthier, and can also burn more calories.
Make Sustainable Changes
The key here is to make sustainable lifestyle changes, not just focus on caloric intake. Remember that these changes have to be consistent and last for a very long time in order for someone to see noticeable changes in their weight.
Sustainable changes include exercising regularly, opting for healthier food choices, and getting health check-ups frequently. To do this you’ll need to focus on making these changes habitually so eventually you don’t have to think about doing these things because they’re now habits.
Pick Up Those Weights
Lifting weights is a powerful tool that goes beyond building muscle and strength; it also plays a crucial role in weight loss. Weightlifting increases your metabolic rate, meaning your body keeps burning calories even after your workout. Resistance training trains your muscles because they require energy to repair and rebuild themselves, leading to an elevated metabolic rate that can last for hours or even days.
Weightlifting also helps preserve lean muscle mass while losing weight. When you reduce your calorie intake to create a calorie deficit, your body may start breaking down muscle tissue for energy. However, incorporating weightlifting into your routine signals to your body that you need your muscle mass, thus minimizing muscle loss. Preserving muscle mass is essential for weight loss as muscles are metabolically active and burn more calories at rest than fat.
By incorporating weightlifting into your fitness routine, you can boost your metabolism, burn more calories, and preserve precious muscle mass during weight loss, ultimately helping you achieve your desired weight and body composition. Remember, it’s not just about the numbers on the scale; it’s about building a stronger, healthier, and more resilient body.
Eat More Often
Contrary to common belief, eating more frequently throughout the day can actually aid in weight loss. Doing so helps regulate and stabilize blood sugar levels. When you go long periods without eating, your blood sugar drops, leading to cravings and overeating later on. By eating smaller, balanced meals or snacks every few hours, you can keep your blood sugar levels steady, reducing the likelihood of unhealthy food cravings and promoting better portion control.
Eating more often also helps rev up your metabolism. When you eat, your body has to expend energy to digest and process the food, known as the thermic effect of food. By consuming multiple smaller meals throughout the day, you provide your body with a steady stream of energy to fuel this process. This can result in a slight boost in your metabolic rate, allowing you to burn more calories throughout the day.
Incorporating regular, balanced meals or snacks into your day can help keep your blood sugar stable, prevent overeating, and promote a more efficient metabolism. Remember to focus on nutritious, whole foods and portion control to optimize the benefits.
Stay In Touch With Supportive People
Having supportive people in your corner can be incredibly beneficial for individuals on their weight loss journey. First and foremost, being part of a supportive group of people provides a sense of community and accountability. Surrounding yourself with like-minded individuals who share similar goals and struggles can offer encouragement, motivation, and support during challenging times. It creates a supportive environment where you can openly discuss your challenges, celebrate milestones, and seek guidance from others who have faced similar obstacles.
Additionally, having like-minded people to support your weight loss journey can be resourceful as they often provide valuable resources and knowledge. These supportive people often share tips, strategies, and success stories, allowing you to learn from their experiences and gain insight into effective weight loss techniques. You can exchange healthy recipes, exercise routines, and lifestyle advice that have worked for others, providing you with a wealth of information to enhance your own weight loss efforts.
Having supportive people to aid you on this journey not only fosters a sense of belonging and motivation but also offers a platform for sharing experiences, knowledge, and strategies. The good news is if you don’t have supportive people in your close-knit circle of friends and family, you can find others in an online community, fitness classes, or other kinds of weight loss groups.
Stay Accountable With A Journal
Keeping a weight loss journal is an effective tool for staying accountable and tracking progress on your weight loss journey. A journal provides a clear record of your daily activities, including food intake, exercise routines, and emotions. By documenting what you eat and how you feel, you can identify patterns and triggers that may contribute to overeating or hinder your progress. This self-awareness allows you to make informed decisions and adjust your behaviors accordingly.
Moreover, a weight loss journal acts as a visual representation of your efforts and achievements. As you record your progress, you can look back and see how far you’ve come. This visual reinforcement can be incredibly motivating and inspire you to stay committed to your goals. Additionally, having a tangible record of your achievements provides a sense of accomplishment, boosting your confidence and belief in your ability to succeed.
The weight loss journey is often filled with hope, stress, confusion, and at times, remorse, but it doesn’t have to be. The tips in this guide are useful whether used as standalone tips or in conjunction with one another. Be proud of the smallest achievements as much as the larger ones, too. And remember to find a supportive group of people to share your journey with so you they can help you be accountable on this journey. Above all, be patient and forgiving with yourself during this journey.
Good luck on your journey!