Keto. Whole 30. Intermittent fasting. Going vegan. Cottage cheese only. Atkins. Weight watchers.
When will it ever end? How come we have become so infatuated with making releasing weight such a science project? Why does nutrition have to be so complicated? There has to be an easier way, right?
First, we feel the diet trends listed are short term solutions to a long term problem. Sure, you lose 30 pounds with any one of the programs, then what? Most of the quick fix diet tricks are not sustainable. You will see results then often slowly gain back the weight as motivation to follow the program becomes less and less. If this is you, listen up.
What is weight loss?
Simply put, weight loss is being in a caloric deficit long enough to burn fat. In order to lose 1 pound of fat per week you must be in a caloric deficit of around 500 calories per day for a total of 3500 total calories per week. You can achieve this deficit by eating less, working out more, or a combination of both. If you scale these numbers, losing 1 pound of actual fat per week by following this protocol will lead to 4 pounds per month, and 48 pounds of total fat loss per year. Now, most of you reading this do not have 48 pounds of fat to lose, but, can you begin to understand the long game of nutrition and weight loss by breaking down these numbers?
You are probably saying, yes, I understand what is means to lose weight, but, you haven’t told me how.
For starters, you will need to calculate your BMR (basal metabolic rate) : Rate at which your body burns energy at rest. The best way to calculate your BMR is an online calculator or doing an InBody assessment. For the purpose of this article, we will not over complicate this by giving you a math equation. Consult a health coach or professional if you require additional assistance.
Once you have determined your BMR, you will know the number of calories your body burns daily through metabolism. This is how you will determine how to achieve a caloric deficit of 500 calories daily.
Next, instead of crash dieting, limiting yourself to only eating certain foods, and making losing weight seem like a chore instead of something natural, make a plan. It’s rather easy. Make a list of the healthy protein, carb, fat, and micronutrient sources you like to eat. Figure out how many times per day you will be eating. Measure out your macronutrient sources (protein, carbs, fats) to fit your daily caloric goal total. Stick to your regiment. Be consistent. Buy into the process. And begin to develop a lifestyle of eating, not a fad trend of unsustainable tricks.
If you have any questions or would like to work with a coach to assist you in creating healthy eating habits that are sustainable, please inquire by click the link below.
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My name is Josh Morin and my mission here is solely to be the light to help you find your north star.