So you want to know how to lose weight? It can seem like this elusive thing that you just never seem to achieve. Or if you do achieve it, you have a hard time maintaining it. Well, I have some good news for you! There are only two components to losing weight that you need to focus on, and these are both things that you have complete control over. No more blaming your hormones. No more blaming a slow metabolism (everyone burns the same amount of calories per pound of lean body mass at rest!). These two factors will simplify weight loss for good.
Before I tell you what they are, I want to explain the basics of weight loss. Your body burns a certain amount of calories (energy) everyday through movement and takes in a certain amount of calories everyday through food. In order to lose weight, you must be eating a calorie deficit. This means that you are eating less calories than you burn. When you are eating less than you are burning, your body is forced to pull energy from your reserves, aka… body fat. So in order to lose weight, you need to force your body into a deficit through the two steps below.
1. Move More
The first thing that you need to do is move more. Your workout is only a small portion of your day. What are you doing with the other 23 hours? How many steps do you get everyday? If you are below 10,000 steps everyday, you are considered sedentary. The best way to make sure that you are moving enough is by wearing an activity tracker, such as a Fitbit or Apple watch. Making sure that you move as much as possible throughout the day will ensure that you are burning as many calories as possible.
2. Eat Less
The second thing that you need to do is eat less. Seems silly to say, but it’s true. If you’re burning 1,800 calories per day like the average female, the 2,000 calorie diet is actually going to make you gain weight. You need to be eating less calories than you burn. For example, if you burn 1,800 calories, you need to be eating 1,300 calories in order to lose 1 lb per week. The best way to track your intake is by logging your food through apps like Myfitnesspal.
Move more, eat less. Doing these two things will help you get to a calorie deficit, and you must be in a calorie deficit in order to lose weight. I would highly recommend investing in a movement tracker and downloading a food logging app. These two tools will help you be accurate and consistent, two things that you need to be in order to get to your goal!