Weight loss made easy!

Entry #4

What should I do to lose weight and keep it off?

Here's a fact that influencers don't want to tell you: You can lose weight without stepping foot in a gym! It comes done to one factor:

A Calorie Deficit. That's the rabbit hole that I want you to go down. At its simplest, a calorie deficit is when you consume fewer calories than your body burns over a period of time.

When this happens, your body doesn't get enough energy from the food and drinks you consume, so it is forced to tap into stored energy (mostly body fat) to make up the difference. This is the fundamental mechanism behind weight loss.

The energy balance equation is the math to looking and feeling leaner, and getting back to the old self you remember!

Energy in (Food) - Energy out(TDEE / Total Daily Energy Expenditure) = Either a surplus or a deficit.

If your TDEE (Energy Out) is 2,500 calories, but you only consume (Energy In) 2,000 calories, you have created a 500-calorie deficit.

Because your body still needs those 500 calories to survive and function normally, it triggers a biological backup plan: it breaks down stored body tissues (primarily adipose/fat tissue) and converts it into usable energy.

Use a calorie tracker app to make this easier on your brain, and that way you can reflect each week to make adjustments.

The best window to make this sustainable is to be in a calorie deficit of about 250-500 calories. I like this window because it becomes difficult to operate in society when the deficit is over 500 calories, being constantly hangry is the end result.

Expectations:

Following the 250- 500 calorie rule, you should expect to lose between 0.5 -2 lbs per week! Stepping on the scale everyday is not recommended, as we do fluctuate a couple of pounds or more daily, I recommend twice per week!

I know you're invested if you've made it this far in the article. Make yourself proud and let's make this happen!