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In order to lose fat, you need to give your body less energy (food) than it burns every day, as measured in calories.
This is known is creating a “calorie deficit.” No calorie deficit, no losing fat, period.You can create it by excercises, less eating or both.
Now, many “rapid weight loss” solutions call for severe calorie restrictions (eating very little every day and excercise too much). This is not the way to go, and can lead to metabolic damage. Instead, you want to put your body in a mild calorie deficit.
Specifically, you want to feed it about 20% less calories than it burns every day. By doing this, a you should be able to lose upwards of around 2 pounds per week while preserving your metabolic health, energy levels, mental balance, and mood.
So long as you hit your daily numbers, What you eat doesn’t matter when it comes to weight loss: HOW MUCH is the key. Meal timing and frequency is completely up to you. Eating more or fewer meals per day isn’t going to help or hinder your weight loss.
Cheers.
It's especially tough once your through menopause. Not sure if that's the case here, but it sure is for me. It's an uphill battle where I'm constantly choosing between eating what I want and being fat or calorie restricting and being fit. Sometimes I wonder why I care to be fit. But, then I see how an unfit old person has to live and I usually redouble my efforts.
First, CONGRATULATIONS on wanting to improve your life and lose the weight. The encouragement I can offer is just remember that the journey is going to take some time......but each day you will be getting a little closer to your goal.
One of the visualizations I like to share with my clients.......and this is just pure math. If you want to lose 100 pounds in one year you only have to lose 4.2 ounces every day........50 pounds is 2.1 ounces every day......25 sounds, just a little more than 1 ounce per day.
The other thing to keep in my that weight loss can really boil down to 4 words.......Eat Less.....Move More. So over time if all you really need to do is only put 3/4 of the same food on your plates that you used to do....and take a brisk 15-20 minute walk each day.
We are all here cheering you on.......it is soooooo doable!!!!!
Helpful Tips to Consider on Your wellness journey!!
Congratulations on choosing to be a healthier YOU!.
Some key pointers that will help you on your wellness journey are essential and will be beneficial if you are consistent and will hold yourself accountable:
Eliminate sugar.
Don't waste your calories on beverages. Drink water and herbal tea only.
Drink 3 liters of water daily.
Drink a protein meal replacement like Natureal, especially if you are pressed for time in the morning or don't eat breakfast.
Reference a monthly meal prep calendar to help you with your produce list and use as a guide to keep you on schedule.
Eliminate gluten.
Minimize your dairy intake.
Eat fresh produce.
Eat organic poultry, meat, wild caught fish.
Utilize your treadmill, HIIT, yoga, domestic chores or activity that you enjoy for 3-5 times per week for 1 consistent hour.
Chew slowly.
Do not eat 3 hours before you rest.
Sleep at least 7 hours daily.
Use a journal to list your foods, exercise activities and progress.
DO NOT become obsessed with a scale. Instead, use a body tape measure weekly to gauge your progress.
Identify an accountability partner.
Congratulations on choosing to be a healthier YOU!.
Some key pointers that will help you on your wellness journey are essential and will be beneficial if you are consistent and will hold yourself accountable:
Eliminate sugar.
Don't waste your calories on beverages. Drink water and herbal tea only.
Drink 3 liters of water daily.
Drink a protein meal replacement like Natureal, especially if you are pressed for time in the morning or don't eat breakfast.
Reference a monthly meal prep calendar to help you with your produce list and use as a guide to keep you on schedule.
Eliminate gluten.
Minimize your dairy intake.
Eat fresh produce.
Eat organic poultry, meat, wild caught fish.
Utilize your treadmill, HIIT, yoga, domestic chores or activity that you enjoy for 3-5 times per week for 1 consistent hour.
Chew slowly.
Do not eat 3 hours before you rest.
Sleep at least 7 hours daily.
Use a journal to list your foods, exercise activities and progress.
DO NOT become obsessed with a scale. Instead, use a body tape measure weekly to gauge your progress.
Identify an accountability partner.
I( did tottally opposite also my pupils doing it different and get results.
You should for sure update your knowledge about Flexible dieting, IIFYM.
Congratulations on choosing to be a healthier YOU!.
Some key pointers that will help you on your wellness journey are essential and will be beneficial if you are consistent and will hold yourself accountable:
Eliminate sugar.
Don't waste your calories on beverages. Drink water and herbal tea only.
Drink 3 liters of water daily.
Drink a protein meal replacement like Natureal, especially if you are pressed for time in the morning or don't eat breakfast.
Reference a monthly meal prep calendar to help you with your produce list and use as a guide to keep you on schedule. Eliminate gluten.
Minimize your dairy intake.
Eat fresh produce.
Eat organic poultry, meat, wild caught fish.
Utilize your treadmill, HIIT, yoga, domestic chores or activity that you enjoy for 3-5 times per week for 1 consistent hour.
Chew slowly.
Do not eat 3 hours before you rest.
Sleep at least 7 hours daily.
Use a journal to list your foods, exercise activities and progress.
DO NOT become obsessed with a scale. Instead, use a body tape measure weekly to gauge your progress.
Identify an accountability partner.
While your advice is good gluten has absolutely nothing to do with losing weight or being healthy. Its only if you have a sensitivity to it or celiacs. Not that many people have either.
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Helpful Tips to Consider on Your wellness journey!!
