You may have heard of different approaches when it comes to diet and when they work, they all achieve weight loss in the same way by manipulating calorie balance. It is easier to reduce food consumption than to do more exercise to make a difference. This also shows that you can lose weight through diet alone and exercise is not necessary to lose weight. It is important to understand that for all intents and purposes, weight loss and fat loss are interchangeable concepts. If you are losing weight, you are necessarily losing fat as well.
1.Take your “before” measurements
These can be any measurements that you want, but should at least include weight and photos of the front, back, and side.
2. Estimate your total daily energy expenditure(TDEE)
Remember to treat this as an estimate only, and keep in mind the adage. Expect to have to adjust this number.
3. Set a daily calorie goal
The best place to start is by reducing your TDEE by 10-20%. Usually, you need to avoid going under 20% less than your TDEE. Going too far below your TDEE will increase the likelihood of malnourishment, muscle loss, low energy, inadequate fat intake for hormonal balance, and cycles of restriction followed by binge eating.
4. Keep track of your calorie intake
5. Take regular progress measurements
Weight should generally be measured on a daily or weekly basis, preferably unclothed and on an empty stomach. Don’t sweat day-to-day fluctuations and track the trend over time. Monthly progress photos of your weight loss can be worth considering. Avoid any handheld or scale based body fat percentage measurements since the bioelectrical impedance method can be extremely inaccurate and inconsistent.
6. Adjust you diet over time
As you lose weight, your TDEE will inevitably go down, less mass requires fewer calories to fuel. This means that your starting calorie goal will eventually no longer cause weight loss, and you will need to adjust it down.
7. Periodically take maintenance breaks
To reduce muscle loss and improve health, adherence and performance, spend at least 12 weeks in a weight loss phase while losing no more than 10% of your body weight in a single phase. In 1-2 weeks time, increase your calorie intake slightly to maintain your weight before starting the next weight loss phase.
8. Expect to be hungry
You will most likely not be used to feeling hungry frequently, or even at all, but once you start consuming less food than your body is generally used to and wants. Hunger is something you need to expect and be ready to overcome it. It’s possible you can reduce or eliminate the hunger through changes in what your diet plan. The feeling of hunger is normal when eating at a calorie deficit, and you can’t let it affect your weight loss phase.
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