SS Fitness

How to lose weight (bodyfat)

One of my top goals right now is to lower my body fat percentage to see better muscle definition. If this is one of your goals as well, I want to help you as we start working on our goals together.

Here are some tips to set yourself up for success:

First, you will want to address the problem. “Why do you want to lose weight?” “How much do you want to lose?” “What are some struggle points you have experienced in the past, and what can we now do to combat them?”

Once you identify the problem, it is time to plan. Everyone’s plan will vary depending on their activity levels, daily caloric expenditure, and natural metabolism. Weight may come off differently depending on how you go about it or if you use a specific diet to yield results.

Be wary that just because you lose or gain a little weight from one day to the other, do not get discouraged. Water weight can play a big role.

This is why if you choose a no-carbon-carb diet, you will seem to be losing weight much faster. Carbs hold on to water weight for a short period of time, meaning that the weight loss reflected on the scale may not only be attributed to fat loss.

How can you take the steps to start dropping a little bit of weight?

Calculate your maintenance. (There are many calculators online that can give you a rough estimate. But for a more accurate number, take about three days to a week to track all of your food and put together an average intake to be as accurate as possible.) From there, depending on the amount you want to lose, drop from about 200 to 500.

This may seem like a tiny cut at first, but as you slowly start to get rid of excess weight, you can continue cutting your calories to allow time to adjust. Your body slowly burns down as you cut. As you lose weight, you also teach yourself how to improve and make better choices as you adjust. Remember, it needs to be a lifestyle change. If your heart is not in it, then you will never improve.

In the future, I want to review some of the different extreme/fad diets and see if I like them or would recommend them. Find what works for you, and you can still enjoy the foods you love while eating healthily, even if it takes a little longer to reach your goals. By doing it consistently, you won’t have to continue to repeat the cycle.

You have a few options if you want to avoid counting calories every time you eat. 1. Count them once and make healthier swaps, swapping out some of your high-calorie snacks for ones on a smaller scale. This way, you don’t have to count everything, but you can still eat in a caloric deficit (which is the only way to lose body fat).

Some little tips to incorporate:

Incorporate movement and increase your NEAT (Non-exercise Activity Thermogenesis) through simple changes. This may look like parking a little further from a parking lot to get extra steps in or walk after meals. You can even incorporate some activities in the evening, such as watching shows or doing whatever you do, allowing yourself freedom for a little movement. If you are new to exercise, you do not have to engage in many high-intensity workouts if you feel uncomfortable. Just by moving more in your day, you are aiding in daily caloric burn.

Strength train! If you are new, aim for about two sessions a week for at least thirty minutes where you strictly focus on strength training and resistance. This can be done with a barbell, dumbbell, or kettlebell; body weight is good, as it is easy to go if you aren’t strong enough to move. You will progress quickly, but what is essential is that you continue to try.

Why should I do this? Be wary that muscle appears leaner than fat and will burn excess calories, allowing you to have a higher metabolic rate while eating more to maintain your current composition or better it. What to be watchful of is that you may not see the scale moving since you are building muscle, but you will still be leaning out. This is why you should use multiple markers to check your progress. Clothes, inches, scale, blood tests, and fitness/physical markers should all be something you measure to help keep your spirits up.

Another tip is to drink more water. Many of us are severely dehydrated, and our hunger is likely being tricked due to dehydration. I am not saying that you should ignore hunger cues. Still, if you know that you are eating well at your maintenance, then you may be dehydrated or in need of seeking medical advice because binge eating is not normal. While sometimes it is out of boredom, it is always possible that there are medical or psychological problems linked to it. But before I stress you out, try drinking water, or if you are absolutely against it, try eating foods with high water content or use something like Crystal Light, air hop, or flavor bottles.

If you have any questions, feel free to reach out. A slight disclaimer: this is written to apply to the general population. If you have struggled with restrictive diets in the past or are dealing with chronic conditions, thyroid problems, pregnancy, etc., you may be able to use this as a guideline. Still, I urge you to talk to your medical provider and hire a dietitian if you want a meal plan tailored to you. I am here to coach you through your choices, but if you are at a point where you need to be told, talk to your doctor about seeing a professional