Your weight is a result of many lifestyle factors – physical activity levels, eating habits, stress management, etc. – so, naturally, it stands to reason that you cannot achieve weight loss through making one small change. But, instead, you'd require a holistic approach. One that involves many small changes. Although … you’re likely already aware of all the work that needs to go into losing weight. The problem? It's all too overwhelming, and you don't know where to start.
No worries. That’s what this article is for. Here are 4 tips to get you to start losing weight (sustainably!) when you’re not quite sure where to start.
You don’t have to be on a ‘diet’
Despite all the hype around various diets (e.g. ketogenic, intermittent fasting, and Atkins), there is no 'one best way' to eat for weight loss. There’s only one ‘rule’ you need to follow when it comes to losing weight: eat fewer calories than you burn. Studies consistently show – time after time – that our bodies obey the laws of thermodynamics. Meaning? To lose weight, you don't need to cut out carbohydrates, only eat meat, or stop eating after 8 pm. None of that. What you need to do, however, is determine how many calories you'll need to eat to be in a calorie deficit. Then stick to that. Don't know how to do that? Many online calculators (like the one from Eat For Health) can help you arrive at an estimated figure.
Make smarter dietary choices
Unfortunately, it's easy to overshoot your target daily calorie intake. To illustrate this: let’s assume yours is 2,000 calories. A Big Mac meal tallies up to 1,007 calories. That’s roughly half your calorie 'budget'! But wait. Before you conclude that losing weight is Mission Impossible, sticking to your calorie deficit doesn’t always involve eating less. But about making smarter dietary choices. In particular, there are 2 food groups you should eat more of:
- Fibre: As filling as fibre is, it passes through your stomach and intestines largely unabsorbed – and then you poop it out. Meaning? You’ll find it much easier to stick to your calorie deficit without feeling like you’re starving yourself!
- Protein: Research consistently shows that people who eat more protein experience fewer cravings and eat less throughout the day – simply because of how satiating protein can be.
Get moving throughout the day
If you're living a largely sedentary lifestyle, the number of calories you'll need to eat daily will likely be very little. Add physical activity – cardio, strength training, or both – into the mix, however, and you'll get to enjoy a greater leeway for your calorie intake without bringing yourself out of a deficit. Here’s one tip: start small. Do not wake up one morning and attempt a marathon. Doing so sets you up for injuries and, when you fail, it’s bound to annihilate your motivation levels.
The key is to create small, attainable fitness goals like 10 minutes of brisk walking per day and slowly work up to 30 minutes. Once you’re ready, add strength training into the mix. It helps you build muscle mass – which can help you burn more calories over the day.
Embrace the long game
Focus on consistency when it comes to working out and eating well. Change your habits slowly, so you build sustainable healthy eating patterns over time. And that’s how you’ll keep the weight off long-term. In the meantime … if you’re looking for a way to up your protein intake without the typical hassle and bloating, you’ve got to check out Lean Blend’s Protein Water. It’s the most convenient and delicious way to increase your protein intake – helping you curb cravings and stick to your calorie deficit so easily it should be a crime.