To begin with, let’s take a closer look at the process of weight-loss. So, to lose weight, we need to create a calorie deficit. It means that you need to spend more calories than you get. There are two ways to create a calorie deficit: diets and exercises. There is a 3rd way that complements the two mentioned above but is not a separate weight-loss option: a physical activity.
Types of calorie deficit
You can either cut your food to the necessary calorie deficit and start losing weight without going to the gym, or you can eat chocolate bars but burn more calories in the gym than you have eaten. You will lose weight in both ways.
Where to Start: The Key
So, where to start? First of all, choose a weight-loss strategy for yourself by setting your goals. If you want to go on a summer vacation in a month and take a couple of nice photos with your flat stomach for Instagram or get the man of your dreams, you can risk all your health and just go for it! Fast weight-loss plans were developed for you! Get ready for extreme stress for your body! Sit on the “Dukan” diet — you will lose 8-16 pounds of water and 4-6 pounds of fat and muscles in a month.
If you are ready to lose weight once and for all, then let’s take a look at the next option. Let’s see why this strategy is suitable and what result you will achieve.
The Calorie Deficit
Let’s start with food. Any diet you find on the Internet is a huge calorie deficit, cutting food from your usual 2300-2500 to 1000 kcal per day. Those diets don’t really consider food itself. The point of any diet is to create a maximum deficit. Therefore, the greater the deficit, the faster the weight-loss process.
But a large deficit is primarily a violation of the hormonal background and a high risk of breakdowns.
In a long-term weight-loss strategy, the calorie deficit should be small — from 200 to 400 kcal per day. Never lower your daily calorie intake to less than 1500 kcal! This is the lowest calorie amount which is healthy for a female over 16 years old.
With a small calorie deficit and proper work in the gym, you will begin to lose weight by burning subcutaneous fat. The optimal weight-loss formula is 3 weeks of the deficit, then 3 weeks of keeping your normal calorie intake. In other words, you eat 200-400 kcal less than your daily norm for the first 3 weeks, then you eat the daily norm for the next 3 weeks. But do not exceed it! It is important. Lost a couple of pounds. The next step: normal calorie intake. And so on until you get the desired numbers. I do not recommend sitting on the calorie deficit diet without a period of keeping normal calorie intake, as there will be breakdowns that will demotivate you and probably make you give up on the diet that can actually turn your life around.
How do I Calculate My Normal Calorie Intake?
It is an individual process and when it comes to a deficit of 200 kcal-it is important to calculate your calorie intake right. In this regard, nutritionists and nutrition specialists have formulas based on your body measurements. But if it is not possible to get your body measurements right, the easiest way is to listen to your body and observe changes. Try to eat 3 clean meals a day for a few days: kinds of cereal, meat, fish, eggs, vegetables, and 20 g of butter and vegetable oil in half. Observe changes in weight and don’t forget to count the calories. It is really difficult to overeat, having such a diverse choice of food if you do not add sugar and delicious sauce or start frying everything. After calculating the daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to increase, you will calculate your daily norm. This data will be exactly for your body, which is very important.
Then you will take 200- 400 kcal from this norm to create a deficit. Note that 200 is better than 300 or 400!
The most important thing regarding weight-loss is that the process itself does not make you tired after a couple of weeks and you would not give up on it. If you are used to chatting with colleagues during your lunch break in your favorite dining room, do not deprive yourself of this pleasure! Now you can find everything everywhere. The main thing is to know what to choose! Remember that the most important principle of effective weight-loss is that you should feel comfortable. You should not feel like an outcast, choking on lentils in the kitchen, when everyone is going to have lunch together in a friendly company.
How do I make my diet plan? If you are a healthy person, then in the process of losing weight, only the calorie deficit matters, your diet doesn’t make a difference. You can eat chocolate and burgers and still lose weight. But if you replace a delicious high-calorie meal with the “right” one (it’s not about low-calorie food), satiety comes much faster and the diet proceeds more comfortably. And the right food is the one that feeds your muscles and contains all the nutrients you need. It does not lead you to breakdowns and helps to boost your metabolism.
It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Generally, the metabolic processes slow down after 4 pm. That’s why it is believed that you can not eat after 6 pm. But it does not mean that they stop, just that they work slower. This is kind of average- if as a rule, you’re physically active in the afternoon, your metabolism probably works differently.
Choosing a workout plan
So, after you have adjusted the nutrition, it is worth choosing a training plan: what kind of program to choose, what kind of exercise, how strenuous should they be and what kind of fitness in general. There are many options, you can choose them based on your interests. You probably wonder why so many people go to the gym for years and still are far from perfection, or why there are so many obese people at marathon races.
The choice of sport and activity should be based on your goals. If we are talking about building up a beautiful body and losing weight once and forever, then the activity should be 70-80% associated with training aimed at increasing muscle mass.
Important points that are often ignored
There are a lot of articles on it and this topic never gets old. I’ll just say: if you do not get enough sleep, the effect of your efforts in training is reduced by half and necessarily followed by nutrition disruption. Our muscle fibers recover during sleep, and if we didn’t get enough of it, the muscles would not recover, and therefore would not grow. And we have found out that muscles in the body are the key to a beautiful body.
The rate of weight-loss
Optimal weight-loss is 3-6 pounds per month. We are talking about pure fat. You should understand that losing 4 pounds a month is very good, however, if you lose 15 pounds in a month — this is a bad result. In this case, more means worse! Why do I focus on this? Because you should have an adequate perception of this process. One of our clients did not want to extend the weight-loss program after a month of intensive training and normalization of nutrition. I asked her: «What’s the matter?» She answered: “I only lost 10 pounds during your training, it’s not enough…” Not enough! Just imagine that the woman has lost 10 pounds in a month. If she carried on for a year, it would be 120 pounds! Not enough?
Don’t dwell on weight too much. It can be the same for a long time, and then you will suddenly drop a couple of pounds. This is how fat loss works. In the end, you should only be concerned about losing pure fat. You can keep track of it at home, using a centimeter tape. You can also do it professionally- use a caliper or do diagnostics of body composition.
What to do if you need to lose weight quickly before going on a trip?
If it is worth it, then here is simple advice: a bigger calorie deficit and many exercises. Exhausting cardio exercises will help you a lot. HIIT training or EMS training, which uses the same high-intensity method, will ensure that you reach the best and most effective results.