I bet you’ve asked yourself this question at least once. You’re scrolling through Instagram, and you see your friend from high school who is now snatched and wonder how she accomplished it.
Did they have a personal trainer? Was it surgery? Are they on a weird diet that you could never stick to?
Maybe all of the above – but, more than likely, it took a whole lot of hard work, dedication, and consistency. But the thing is, there are so many opinions about how to lose weight – it can be hard to know what’s best. Some people say you should cut out all carbs, while others advocate for hours of cardio every day.
So what’s the truth? What’s the best way to lose weight and keep it off? Keep reading to find out!
The Fad Diet Era
Fad diets have come into the world as a seemingly easy solution for fat loss.
One thing they all have in common is the promise of quick and easy results with little effort on the dieter’s part. However, these diets are often unbalanced and can lead to weight gain in the long run. They can also be dangerous, as they may not provide all of the nutrients needed for optimal health and performance.
The Fundamental Principle
Losing weight is hard. It takes a lot of time and effort, and it can be frustrating when you don’t see results.
But more often than not, it is so because most people focus on the wrong things when they’re trying to lose weight, which makes the process even harder than it has to be. There is one simple, fundamental concept for weight loss that cannot be worked around.
A concept that you can follow and get results for sure. That concept is namely referred to as “eating in a caloric deficit.” When you eat in a caloric deficit, along with an effective wellness program, it means that you are consuming fewer calories than your body is burning. This creates a “deficit” of sorts and forces your body to start burning fat for energy to compensate for the deficit of energy. It’s really that simple.
You can use a macro calculator like the one on traininginthebay.com, where you can get information for your maintenance calories and a suggested caloric deficit (around 500 calories per day less than maintenance.)
However, you should know that this is just an approximate calculation.
To determine the exact calories, you need to be in a deficit of 500 calories; you need to experiment with food amounts until you reach the point where you lose about one pound per week.
Calories are not the only important thing when it comes to weight loss. Macronutrients matter too. Protein, carbohydrates, and fat are all important for losing weight and keeping it off. It’s important to have a balanced diet that includes all of these macronutrients. Think of it this way – protein means recovery, fat means hormonal balance, and carbohydrates equals energy. Generally speaking, you should aim for 0.8-1g of protein per lb of body weight and about 0.45g of fat per pound.
The rest of the calories remaining after calculating protein and fat can be used for carbohydrates. However, don’t over-fixate on calculating every single bite that goes into your mouth. Focus on being active, eating good foods in reasonable amounts, and getting good sleep.
Include Diet Breaks!
When trying to lose weight, regular diet breaks can be a good option. This allows your metabolism to take a rest and avoid any potential plateaus. However, a diet break doesn’t mean completely neglecting your diet and ditching everything you’ve done so far.
It only means doing everything you’ve done thus far with a caloric deficit but eating slightly more so that you are at maintenance calories. That is to say that during a diet break, no significant and drastic changes in weight must be observed. A diet break can be taken every 3-4 weeks for 10-14 days, after which the average deficit should be continued.
So, if you’re looking to slim down and want to do it the healthy way, forget about all of those gimmicky diets out there that promise quick results. The only true path to weight loss is through a caloric deficit, consuming enough protein, fats, and carbs, and exercising well.
Submitted By: Coach Beverly K. Johnson | Instagram
Having been a Zumba instructor for years, Beverly K. Johnson knew her influence included more than fitness training when a candid conversation with an exercising client revealed that women in caretaker roles often forget about themselves. She named her new motivational fitness business Genesys Fitness because it signified a rebirth for the often “forgotten” woman: the divorce’, caretaker, and empty-nester.
The NYC Journal highlighted Beverly in 2022 for being in the Top 30 Female Entrepreneurs to Look Out For. Beverly specializes in creating, educating, and implementing motivational wellness routines into the everyday woman’s life. She has been featured in Sheen Magazine for her article, “Are you Sabotaging Your Wellness Journey?” In this article, she uses her years of experience to educate readers in a relatable way so they can get ahead of their own wellness journey.
For over a decade, Coach Beverly has successfully transformed people all around the nation on their health, wellness, and fitness goals. She has worked as a trainer, coach, and mentor, and she has received the utmost education on the human body, mind, and spirit.
GenFit is a community of women who recognize the need to reclaim their lives and are emotionally ready to do the work was her first brand. Now she has rebranded as Prolific Impact Coaching, a customized program that provides specialized solutions to your specific health and wellness needs. Coach Bev’s purpose is to disrupt the chaos and develop new strategies to demolish limiting mindsets that have created stagnation in your life.
The Huntsville native also hosts Fit & Fierce, a weekly health and wellness segment where she discusses different topics and takes questions on SwagHer’s Facebook each Sunday at 5 PM CST.
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