One of the most searched for terms online is “how to lose weight”. Many people struggle, usually as a result of a poor diet, or a lack of motivation to workout. And the mere thought of shedding those pounds can feel overwhelming. But it doesn’t need to be. I have summarized the best way to lose weight and how you can achieve your weight-loss goals in a realistic manner. And if you follow these tips, you will be well on your way to your dream physique.
6 weight loss tips
1. Stay within a calorie deficit
Simply put, make sure you burn more calories than the calories you consume. For weight maintenance, women generally need 2,000 calories per day, while men require 2,500. To lose 1lb per week, you need to maintain a calorie deficit of 500 per day. So to achieve a 500 calorie deficit, that would equate to consuming 1,500 calories per day for the average woman, and 2,000 calories per day for the average man. If you are obese, you can afford a higher calorie deficit than the average person. (It is important to note that it can be detrimental to your health to consume below 1,200 calories per day for females and 1,500 per day for males).
2. Exercise
To increase weight loss and improve overall health, perform 30 minutes of moderate cardio per day, 5 days per week. I know that may sound like a lot, but you can break that 30 minutes up into 3x 10-minute segments over a day. (If you do vigorous exercise, then 75 minutes per week is sufficient). You need to stress the body so that you elevate your heartrate. Typically, you’re in the “fat burning zone” when you are out of breath but can still string a sentence together. If you can talk easily you’re not exercising hard enough. And if you are struggling to speak then you are pushing yourself too hard. If you’re a beginner or an older adult, a brisk walk may suffice. But if you are more advanced, then jog, run, or sprint. There are endless cardio workouts you can try, including low impact or modified techniques. For excitement and variety, join a workout class, or follow a YouTube fitness video.
3. Follow a healthy diet
I’m guessing you were expecting this one. Keep your diet realistic, and avoid juicing or starving yourself (these can actually have the opposite desired effect for fat loss, as your body will go into a starvation mode and hold onto fat). Instead, eat a balanced diet that includes wholegrains, lean protein, good fats, and plenty of fruits and vegetables. Avoid processed foods, high salt, sugar, bad carbs such as cakes, and saturated fats. Eat your three set meals each day, and don’t forget to consume healthy snacks in-between. You should aim to eat little and often, and include plenty of fiber to help you feel fuller and keep your bowels moving.
4. Don’t skip breakfast
I feel I must include this in the list as I have encountered so many people who don’t eat breakfast. And this really is the most important meal of the day, especially for fat loss! Lots of people think that skipping breakfast will make them lose weight, but no! Breakfast revs up your metabolism so you can start burning fat. If you’re not much of a “breakfast person” then simply grab something small and light like a piece of fruit and a black coffee, a slice of wholewheat toast with natural peanut butter, or a light plain greek yogurt with honey.
5. Sleep
Aim to get 7-9 hours of sleep per night to aid fat loss. When you don’t get enough sleep, it wreaks havoc on your hormones and causes all kinds of other stress to the body. This can lead to fat gain. Also, a lack of sleep will make you feel hungrier and you will be tempted to reach for quick-digesting foods, such as fast food or candy. And we don’t want that.
6. Stay Hydrated
Drinking water promotes fat loss and keeps your body healthy. It also keeps you feeling fuller, so it helps to chug a glass before you eat. Drink water or non-caffeinated herbal tea. Caffeine is a diuretic and will dehydrate you, so avoid excessive amounts of coffee (one or two cups in the morning is okay), and certainly avoid those unhealthy sodas! If plain old water is boring for you, try adding a squeeze of lemon, lime, or cucumber to spruce it up a bit.
Your weight loss goals are within your grasp
Now you know what to do, stick with it and don’t give up. It’s important to remember that the path to the perfect physique won’t happen over night. So be patient and stay consistent. Many clients have asked me how long it will take for them to reach their weight loss goals. I tell them that most of that depends on how disciplined they are, but following my instructions will get them there faster. In our rapid-paced culture we want everything yesterday, but weight loss is a gradual process. If you stick with the above 6 rules, you will lose weight, and you will do so the safe and healthy way. Don’t overwhelm yourself – you don’t need to cut out everything bad from your diet at once, or jump straight into a grueling workout routine. Set yourself small attainable goals and work slowly towards your ultimate weight loss target.
And don’t become obsessed by the scale. Most of my clients notice a difference in how their clothes fit before they see any significant jump on the scale. This is because your body composition will change and muscle weighs more than fat. My suggestion is to invest in a scale that shows your body fat percentage and other relevant statistics, rather than just your weight alone. One of my favorites is this Smart Scale. It reads all kinds of health measurements, and has tons of features to help you track your weight loss goals and progress:
Bluetooth Digital Smart Scale
- Measures 13 biometrics, including weight, BMI, body fat, and features weekly wellness reports
- Goal management with progress tracking, custom meal plans and exercise plans
- Compatible with your cell phone, Alexa, and Apple Watch, and syncs with various apps
- Large and bright LED display, unlimited users can sync their devices
Good luck and feel free to ask me any questions in the comment box below.
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