Healthy Weight Loss 101

There are no quick fixes for weight loss!

Well let me restate that…There are no healthy, sustainable quick fixes for weight loss.

Yes, there are thousands of products and programs in the marketplace that tantalize us unknowing folk into believing we can lose 20 pounds in 10 days. Not only do these quick fixes cost you a fortune but they can cause more harm than health. And from my experience, they are not sustainable, most people whom I know who have shelled out thousands of dollars to starve or freeze themselves ultimately gain the weight, or most of it back within the next few months. And likely, the quick fix cycle starts all over again.

The one method that is scientifically researched, proven safe, sustainable, affordable, and for the most part simple is known as Calorie Deficit.

Yes, all you need to do put more calories out than you put in. Every person needs a standard amount of calories to maintain bodily form and function. This is different for everyone based on sex, age, height, current weight, and how active one is. I’ll use myself as an example, I ran the formula for my current statistics and I need roughly 2,235 calories per day to maintain where I’m at.

You can create a daily calorie deficit by eating less calories than normal and/or being more active than you currently are. Upping your activity by 30 minutes a day – especially if you are not very active at the moment – is a great place to start.

Let’s say I want to lose 10lbs. Scientists calculate that it takes 3,500 calories to create 1lb of body fat. So if my goal is to lose 10lbs in 6 weeks I would need to create a calorie deficit of approximately 750 calories per day to lose the weight in a healthy manner in 6 weeks (that’s about a 1.5lb per week weight loss). That would allow me 1,485 per day that I can take in, this is also calculated with moderate activity involved to create the deficit.

There are several methods to the eating less madness. Yes, flat out eat less, but we want to be careful with this and not put our body into starvation mode (the short on this is that starving yourself will slow metabolism, basically putting you brain and body into hibernation mode – like a bear ready for winter who doesn’t need to move or think much, I don’t think you want to be that bear). Better options include replacing high calorie, nutrient deficient foods with low calorie, nutrient dense foods.

And you don’t have to do it all at once, no need to shock your system. Start with one change at time. If you are one of the many who drink multiple Diet Coke’s per day, start to swap one out with water. Work your way down to one Diet Coke a day. If you have a sweet tooth, start to save sweets for dessert only, not a random snack, and keep dessert small and only after one meal, just enough to fulfill that craving. Do you enjoy an evening cocktail or two? Remember, alcohol contains calories – quite a lot. As you create your calorie deficit plan be sure to account for alcohol, so maybe lightening up your drink of choice or committing to just one per day or less can create a healthier drinking habit and get you on your weight loss way.

More suggestions include adding veggies to every meal and snack along with a little fruit. Variety is the spice of life! I always try to do no repeats in a day, if I have a banana in the morning, that’s it! No more banana that day. I love avocado! But if I have it at lunch, try something else with dinner. You get the idea.

Also, slow down and enjoy what you are eating and drinking. This is especially important for those temptation items like candy, cookies, Diet Coke, red wine…slow down and savor the one Diet Coke you can have today. Chew your Snickers slowly and enjoy the reason you love it so much. Take to sipping your wine, make that glass last a little longer tonight.

I’m big on the slowing down personally as well as upping the quality of food I consume. Cheese fan? Buy quality, flavorful cheese, when you slow down you’ll realize how much better the texture and taste are and you’ll probably even eat less because a little goes a long way.

Here’s the good news, once you’ve met your weight loss goal, it’s a pretty decent bet you’ve created some healthier lifestyle habits and have maybe even lost the cravings for the foods that used to tempt you so maintaining your new weight becomes an easier venture. We all fluctuate our weight throughout life, we’re only human! But if you can keep the weight gains small, the weight loss becomes much easier and approachable.

I have lot’s of opinion’s on food and consumption. A lot of theories on what we eat, what our society feeds us, and how we eat that affects our body’s and our brain’s but I can get into all that later. I wanted to equip you with some basic information to get you started on your health journey. If you need additional help or accountability please give me a call, I’d love to see how I can help you feel better in your body!

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