As we approach spring, I have been getting a lot of questions that pertain to
weight loss. After discussing with a client the other day, I thought that it
might not be a bad idea to write a little bit about effective ways to ensure
weight loss. Let's take a look.
First off, remember when we discuss weight loss we need to talk about caloric balance. Basically in its simplest form, to lose weight we need to be in a caloric restriction. What that means is that we are burning more calories than we are taking in. How do we find this magic number? Well, it starts with keeping a dietary journal. It is very important to make sure that you're tallying up your macros and calories throughout the day that way you have an idea of where you are calorically. Many people think that they know, but trust me you don't. Definitely start off by using MyFitnessPal or keeping a dietary journal.
Now that you have your journal or MyFitnessPal good to go, next you need to get your weight. Remember, we will always fluctuate based on time of the day hydration level etc so make sure you always weigh yourself first thing in the morning on an empty stomach. Next, you want to pick a certain caloric intake and weigh yourself for 3 or 4 days at that caloric intake. Document what happens on the scale at that caloric intake. Let's say you document a caloric intake of 2000 calories, did you gain weight at 2000 calories, did you maintain, did you lose?
Once you find that caloric intake that causes you to lose weight this is your caloric deficit and is the number that you want to hit on a daily basis. Once you have that, you are good to go. Now there will be fluctuations based on activity level, stress, etc but for the most part that caloric intake is going to be the caloric intake that you need to be at in order to ensure that you're losing weight.
So too close, to lose weight you have to be conscious of being in a caloric deficit whereas you're burning more calories than you take in. To find your caloric deficit weigh yourself at a certain caloric range and determine whether or not you're losing weight. Once you have that number, you have your caloric deficit. Wishing you all the best of health.