So You Want Weight Loss
So nearly everyone wants to lose weight and we want it off now! The truth of the matter is that it's fairly easy to lose weight. It's keeping it off that's the problem!
So how can we solve this problem and get started losing weight rapidly? Well, it's quite easy.
Follow These 7 Steps To Lose Weight Fast and Keep It Off...
Number one, you're going to find your BMR.
That's your Basal Metabolic Rate. You can google this online or check out the link to the Harris-Benedict Formula by clicking here.
You're just going to plug in your information into the online calculator and it's going to spit out your BMR. This is your starting point.
You'll just need to know your age, height and weight. **Now, if you can get a body comp before and know your lean body mass without your fat mass you'll get a much better starting point for calories.
This is a point you generally don't want to go much lower than for calories. In fact I'd add about 10% of overall calories to account for activity that you're going to be doing.
So if I had 2000 overall calories to eat during the day, I'd just add another 200 calories.
Number Two, now figure out how much you're actually eating.
This can be the tricky and slightly painful part of the process. But the people who measure there food on a consistent basis know what's going in their bodies and how much.
This makes it easier to stay in a caloric deficit.
So, buy yourself a scale, some measuring cups and get started tracking everything you eat.
There are numerous online apps that are super useful for this that you can generally get for free.
We use My Fitness Pal. It's easy to use, has multiple options for tracking your daily calories and you can even setup your own goal weights and measures (if you buy the premium package).
Again, keep this simple. Measure your food, log it and try to stay within your BMR caloric range. Trust me you'll start dropping weight as long as you're measuring accurately and hitting just slightly above your BMR.
Now, keep in mind as you lose weight your BMR will change. So you'll have to recalculate your BMR and calories every 2-3 weeks to ensure you're staying in the caloric deficit you want.
Number Three, Cut Out All Your Carbs
This one is where you're going to really get your weight loss initially. You'll probably lose about 10lbs from this alone and whether you can keep your carb intake low or not will depend on whether you keep this weight off.
You see this is where a lot of diets try and trick you into thinking that you're losing 10lbs of fat right off the bat, simply by dropping your carbohydrate intake to a low level.
But as stated in the very beginning all that was mentioned was weight loss to start with; therefore, it's not a lie. You will lose a bit of weight really quickly by dropping your carbohydrate intake down to a low level. About 50 grams -100 grams of carbs per day seems to be the sweet spot for most people.
What this does is along with lowering your insulin levels allowing you to burn more fat, when your body doesn't have excessive carbs coming in it doesn't have to store any excess water.
We've all had that sensation of eating too much pasta in a salty sauce and then felt super bloated the next several hours or days even. That's the carbohydrates being absorbed into the tissue with extra water storing into the body as muscle glycogen.
Get rid of the carbs, get rid of excess water.
Now to keep this off you're simply going to have to keep your carb intake low.
Number Four, Train with Weights
While not crucial for weight loss, resistance training is vital to keep your metabolism elevated and increase your muscle mass and tone. Not to mention the load of other health benefits of weight training (ie. bone mineral density, insulin sensitivity, heart health, brain function, etc.).
While you can simply lose weight through diet alone, it's not recommended, unless you like looking like a bag of bones and lose skin.
Sure you'll lose weight simply by being in a caloric deficit for a long enough time; however, without building yourself some muscle your body is going to look flat and weak.
No one wants that. So get in there, lift some weights, build a bit of muscle mass and keep on trucking. Trust me, it's well worth your time!
Number Five, Do Some Cardio
Again, not necessary, but if you have a lot of weight to lose you'll drop excess fat and weight quicker by doing some cardiovascular activities.
And it doesn't matter what it is as long as you work up a good sweat, are breathing a bit harder, and moving your body.
You can do long, slow steady state activities like walking on a treadmill for an hour, biking, hiking, ice skating, whatever. Or you can do short fast burst of cardio like sprinting, assault bike, rowing, or anything that gets your heart up really high for a short time with a break.
Whatever type you do, it's all good. Some are better than others, but for simple weight loss, just get out there and move. Go at your own level and get it done.
A body that stays in motion will remain in motion.
Number Six, Be Consistent, 5-6 Days Per Week
Probably the toughest one to deal with is being consistent with your nutrition and exercise habits. That's why we have such a problem with our weight. We can stick with the program.
If you're set on losing the weight, you'll have to dig deep and make a commitment to yourself to eat better all the time and keep exercising.
For best results, get a workout in at least 5-6 days per week. Doesn't always matter the intensity, that can be regulated to how you feel, but you should commit to doing something nearly every day.
And your nutrition needs to be focused for the long haul. Slipping up on the weekends with pizza and beer isn't going to work well if you have a lot of weight to lose. It's quite easy to go far beyond your BMR on a couple weekend days of feasting.
Again there are certain strategies to get around this, but in most cases the easiest is just to stick with your plan and don't overeat what your allowances are for long term weight loss.
Number Seven, Last But Not Least, Get Some Sleep
Sleep is probably the most underrated recovery and fat loss tool that we under utilize. You should shoot for at least 7-8 hours of quality sleep each night.
I doubt even 80% of the people out there reading this are getting that with our busy schedules, cell phones, computers and lights keeping us up far after the sun goes down.
That Netflix special is quite temping, but do yourself a favor and set an alarm to begin winding down before bed.
Make your bedroom into the ideal sleep room, with absolute darkness. A cool temperature. Try some ambient white noise, some melatonin, or magnesium cocktails if you're a person with a really tough time falling asleep.
So there you have it.
Seven easy steps to follow for losing weight and keeping it off. Now, we didn't get into the weeds with some special issues, hormones or if you're the special flower in the room that has a super difficult time losing weight. Most of the time you are not anyway.
But 99% of the time this will work for anyone, pending they put in the work.
And that's the real difficult part. You have to do the work. And it's not easy. We all have slip ups and road blocks along the way. But if you can stick with the seven principles out lined in this post you will be successful. Just keep after it and working hard.
Something doesn't quite work for you, try something else, mix stuff up in your workouts, re-evaluate your nutrition goals. Keep battling for what you want and never ever quit.
If you'd like to see how our hybrid training at SMASH's Strength Lab can help meet your goals quicker, keep you accountable and motivated in a private community of hard working ladies and gents without having to do the leg work then SEND ME A MESSAGE HERE.
We have training that fits every lifestyle and every budget. I look forward to hearing from you!
Jesse “Captain Smash” Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold’s Gym. He’s a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.