SIMPLE WEIGHT LOSS TIPS
Weight loss can be challenging for many people. It can be confusing in terms of what you should and shouldn’t do. There is so much information floating around about losing weight and every article claims to have the magic ingredient for weight loss. Not only that but there are a million different weight loss plans. From low carb to being vegan, it’s hard to know where to start.
Guests of our fitness retreat and our health coaching clients are consistently walking through our doors confused as well. So if you’re feeling frustrated and unsure, you’re not alone!
Most of the time, it goes back to good old fashioned eating sensibly and moving your body. Eating healthy and working out are a great start but it’s important to understand how to do that safely. Sometimes, it’s a matter of changing just a few simple things. These simple tips can help get you going in the right direction.
6 TIPS TO LOSE WEIGHT
Counting calories vs Portion Control. The amount of food you take in is important in weight loss. What you eat is approximately 85% of your success so figuring out how much you’re going to take in is necessary. You don’t have to be exact but you need to have a good idea of how much to consume daily.
Numbers vs Hand Measurements. First, you’ll have to decide whether you want to count calories or use portion control. Are you a numbers person or can you use the eyeball method for portion control?
Calorie Counting. We suggest the Harris Benedict Formula to get an idea of how many calories you should be taking in on a daily basis. This method takes into consideration you activity level which will impact how much energy to take in. While calories aren’t something to obsess over, it is very handy to know how much energy you should be taking in.
Portion Control. You may not like counting calories. No problem! Portion control can be an equally great way to control what you’re taking in. Plus, no matter where you are, you can use this method. Whether you’re at home, at a party or at a restaurant, you can utilize portion control. Try measuring your food by using your hand. Meals can be structured by the “Eyeball Method”.
How To: Choose a protein source that is equal to the size of the palm of your hand, carbohydrate source equal to the size of your clenched fist and fat portion equal to the size of your thumb. Vegetables are freebies (with the exception of starchy vegetables like potatoes, squash and beets).
Burn More Than You Take In. In order to lose weight, you need to burn more calories than you are taking in. This should be done by creating a calorie deficit. If you’re counting calories, a deficit of 500-1000 calories per day is an acceptable goal to have. A 500 calorie deficit per day would equal a 1 pound weight loss per week (500 x 7 days in a week = 3500 calories. 3500 calories = 1 pound) while a 1000 calorie deficit per day would be a 2 pound weight loss per week.
If you’re using the eyeball method, just stick to the correct portions of food. Add in your exercise and track week to week whether or not you’re losing weight. You can adjust as you go if need be (Example: more movement or less food if you’re not losing weight.)
Make Your Workouts Count. When working out, it is critical to put in all of your effort and push yourself as hard as you can. This will ensure that you will get the most out of your workouts and the highest calorie burn. Working out at 50% will only burn 50% of the calories you want to burn. In addition, make sure to mix your workouts up. Your body will change if you continue to challenge it. So have fun with your workouts, try new things and keep your body guessing!
Safe Weight Loss Is Important. A weight loss of 1-2 pounds per week is the safest way to lose weight and maintain it. Anymore than 2 pounds per week creates an unrealistic caloric deficit that cannot be sustained. If you’re losing more than 2 pounds per week, it’s usually because you’ve cut too many calories or you’re working out a ton. Most of the time, neither of these options are sustainable. It doesn’t make sense to lose weight only to gain it back. Be patient with yourself and your progress and you’ll see results that last.
Hydration. Make sure you’re taking in enough water. Water is essential for life and for weight loss. If you’re dehydrated, your body will hold on to water causing you to hold on to excess water weight. A slight decline in hydration leads to a decrease in output. This means you can’t work at 100% in your workouts if you’re dehydrated only by a small percent. The average person needs about 3 liters of water per day to remain fully hydrated. Each person is a little different so go by how you feel, whether you’re thirsty or not (thirst is a sign that you’re already dehydrated) and your urine. Urine should be clear to light yellow for proper hydration.
Pre And Post Workout Fuel. It is essential to take in enough calories to fuel your workouts to get the most out of them. Pre workout fuel isn’t quite as important as post workout fuel. That being said, if you’re working out on an empty stomach (first thing in the morning, for example), you may need to monitor how you feel and your energy levels to determine whether you need something small before you get active. Pre or post workout fuel should consist of protein, carbohydrates and fat and can be in the form of a real meal or a shake.
Bonus: Track what you’re doing. Get a journal or a journal app on your phone and track your movement, your hydration, what you’re eating and mood. This way you can look back every few days or at the end of each week to determine if what you’re doing is working. If it is, stay the course. If it isn’t, make one change at a time. Try our Balanced Eating Journal to track all of the elements you need to factor in for your weight loss goals.
Good luck in your quest for weight loss! If you need personalized help, check out our Health and Wellness Coaching. We can coach you from anywhere! We’d also love to have you for one of our weight loss boot camps to help jumpstart your healthy habits and weight loss goals.
Comment below if you have any question or comments about this article. We’re happy to answer any questions.
Best In Health & Wellness,
The Vita Vie Retreat Team