How To Lose Weight Properly

So, you want to lose weight?

We all know that losing weight can be challenging despite all the information that is available to us at any moment in time. Moreover, you can simply go to google and search “how to lose weight” and in return, you will get so much information that you don’t know what to do with.

In addition, much of this information is worthless, because it does not give you anything that you specifically can act upon and thereby change your ways and lose that stubborn weight.

In this article, I will outline 10 simple steps you can take in order to reduce unnecessary weight and better yet keep it off for the long haul.

Step 1: Have a Vision

First, you as a person need to have a vision and at the same time understand that vision. Having a time frame is just as important as you following some diet that you might have found on the internet. Oh, and better yet, the reason the diet that you have found on the internet is not working because of

1st. The diet is not right for you, everyone’s body is different.

2nd. You’re not disciplined enough to finish through with the particular diet when you start reducing calories your body isn’t the happiness.

3rd. You’re not applying the particular diet correctly, many times we think we know it all, so we start modifying the process without knowing the logistics of how the human body works.

Step 2: Have and Set a Goal

Whether it be 6 months or 1 year, you need to set a realistic goal of how much weight your body can lose in a particular time frame. The worst thing that you can do is to immediately jump down to a very low-calorie and low-carbohydrate diet.

For example, many people ask me if going on a keto diet where almost all carbohydrate is removed from the diet is a smart plan. The answer is no. Yes, it can result in a very rapid fat loss at the beginning of the diet. But after a couple of months or less, when the fat loss stops and they hit a plateau, they have little wiggle room to remove more calories from their diet and continue losing body fat.

Step 3: Logistics of Losing Weight (simplified)

When you start following a certain diet or simply start reducing calories, your body responds by going into starvation mode. This basically means that your body slows down your metabolic rate, which is the number of calories you burn just sitting around.

The reason for this is to conserve energy stores, namely your body fat. Your body prefers to not be lean since body fat is stored energy that it can rely on in times of food scarcity. In developed countries, food scarcity is obviously not a real threat to most people. But your body has developed this process should there be a time when food is scarce.

Once you reduce your caloric intake, your body reacts by slowing down your metabolic rate. The greater you reduce your caloric intake, the bigger the drop in your metabolic rate and the quicker this will happen. 

Step 4: Analyze your Current Diet

You first need to find out how many calories you are actually consuming. This means you need to record everything that you are eating within a week (7 days).

Start using a food scale and measuring cups to track the calories you are consuming. Calculate the number of calories. Protein is (4 calories per 1 gram), carbohydrate is (4 calories per 1 gram), and fat is (9 calories per 1 gram). Add these up for all the foods that you eat each day. Once you have the total amount of calories and grams of protein, carbohydrate, and fat for each day, you need to get an average of all the days.

Record 7 days of food intake, then add the calories up for all 7 days and divide this number by 7. Record the average. Do this for protein, carbohydrate, and fat. But the critical factor is your average caloric intake.

Take your average caloric intake and divide it by your body weight in pounds. Then calculate your average calories relative to your body weight. For example, if you weigh 200 pounds and you consumed an average of 4,000 calories per day. You currently consumed an average of 20 calories per pound of body weight.

Step 5: Lets Build your Diet

Focus on protein and fat. Your body doesn’t need carbohydrates to function properly. Make sure to consume 1.5 grams of protein per pound of body weight and 0.5 grams of fat per pound. There are 4 calories per gram of protein, which means you will consume 6 calories from protein per pound of body weight. Fat has about 9 calories per gram. You will be consuming 4.5 calories from fat per pound of body weight.

Adding the calories from protein and the calories from fat equates to 10.5 calories per pound of body weight. Subtract 10.5 calories from 20 calories. The number of calories per pound of bodyweight you currently eat, this equals 9.5 calories. This is the number of calories you can consume from carbohydrate per pound of body weight. There are 4 calories per gram of carbohydrate, which equals about 2.5 grams. Round down to 2 grams of carbohydrate per pound of body weight. Your new diet will consist of 1.5 grams of protein, 2 grams of carbohydrate, 0.5 grams of fat, and 18.5 calories per pound of body weight.

For the 200-pounder, that equates to 3,700 calories, 300 grams of protein, 400 grams of carbohydrate, and 100 grams of fat per day. (Do this until you hit a plateau)

This does not mean you should eat the same food every day. Quite the opposite, you want to have variety in your food. Your brain and body will thank you. When tracking your weight loss do not use bioelectrical impedance. This calculates percent body fat. It uses a current to travel through your body (home scales that tell you your body fat).

Instead, find a professional who can perform a skinfold test and give you accurate numbers. Better yet just look in the mirror or try the old jeans that you could not fit in before. If you fit in them, well you’re losing weight even though you might not be able to see it yet. You can also do underwater weighing or using a DEXA scan, both can be expensive.

Step 6: Breaking your Weight Loss Plateau

As mentioned previously, as you reduce calories, your body adjusts by lowering the metabolic rate, and your body burns fewer calories throughout the day. The only way to combat this and continue losing body fat is to reduce your calories. Since you want to keep protein and fat where they are to maximize muscle growth and strength gains, your best bet is to whittle away at your carb intake.

Each time you hit a plateau in your diet, and it seems like you have not made any progress in losing fat for at least a week, it’s time to reduce carbohydrates. You will reduce carbohydrates by 0.25 gram per pound of body weight each time you need to cut again. That will reduce your total caloric intake by about 1 calorie per pound of body weight. A 200-pound person, that equates to about a 200-calorie cut which means you will go from 3700 calories to 3500 calories per day per week.

Step 7: Adding a High Carbohydrate Day

You can start introducing a high carbohydrate day when you reach a point at which carbohydrate drops to 0.5 gram per pound of body weight, it is advisable to include a higher-carbohydrate day every week or so.

This can help to keep your metabolic rate higher even though carbohydrate and caloric intake is in a low state. Psychologically it gives you something to look forward to because this stage is very difficult for many people. Moreover, many people tend to have a high carbohydrate day on the weekend, but you can have it whenever you want generally within a 7-day span. It is best that you consume low-glycemic or slow-digesting carbohydrates, such as oatmeal, whole-wheat bread and pasta, and sweet potatoes.

However, if you want food such as doughnuts, ice cream, pizza, etc. feel free, just be smart about it.

Step 8: Make Adjustments

As mentioned before, your body is different from everyone out there therefore something might or might not work as described above. For this start playing around with your protein and fat intake (one at a time) by either reducing the protein or fat by 0.25 gram per pound of bodyweight.

Step 9: Include Exercise

Including exercise is critical for your success. There are numerous benefits of exercise for your body. Thereby, anything from just taking a 15 to 30 min walk every day to doing serious circuit training will tremendously reduce your body weight over time.

You can also include strength training which will help you with building muscle and losing body fat at the same time. Check out our training programs HERE

Step 10: Maintaining Your New Bodyweight

It is very much possible to reduce body weight and therefrom keep it from coming back. It comes down to Your ability to maintain clean habits and not eating junk food all the time. Moreover, combining clean and consistent meals with exercise will do magic for your body. You will be consistently happy, energized, and ready to conquer each day and thereby live a happier life.

Lastly if you are lost just send me an email. I”ll get back to you as soon as I can.

Overview

  1. Have a vision of where you want to go and know that it is not going to be easy.
  2. Set a goal whether it be a wedding that is coming up or you just want to change your lifestyle, at end of the day our body functions better with goals in mind by which they are reinforced by something that is real.
  3. Remember losing bodyweight rapidly is not good for your body because you will reach a plateau.
  4. One of the most important steps to evaluate your current diet and know exactly where you are. From this point on you will make changes that will make your body say, “thank you”.
  5. Building your diet the right way is important as it sets you up for longevity and success.
  6. Breaking plateaus is much easier than you think, don’t ever complicate the process and reduce the carbohydrates first and work accordingly therefrom.
  7. Add a high carbohydrate day so you don’t go crazy plus it allows your body to continuously lose unnecessary weight.
  8. Your body is different from everyone out there, therefore make adjustments to your diet as you go.
  9. Include exercise into your routine, it will make your process of losing weight that much easier.
  10. Keep that weight off by being consistent with your lifestyle habits but remember to have fun in life.

References

Campbell, PhD, CSCS, FISSN, B. I., & . Spano, MS, RD, LD, CSCS, CSSD, FISSN, M. A. (2011). NSCA’s Guide to Sport and Exercise Nutrition National Strength and Conditioning Association. N.p.: Human Kinetics.

Schwarzenegger, A., & Dobbins, B. (1998). The Encyclopedia of Modern Bodybuilding. N.p.: SIMON & SCHUSTER PAPERBACKS.

Stoppani, PhD, J. (2015). Jim Stoppani’s Encyclopedia of Muscle & Strength. N.p.: Human Kinetics.

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