Our hips don’t lie. Neither do our jeans.
Yep, the weight has slowly crept up while we were busy making a living, running after kids or caught up in everyday activities.
Looking to shed those pesky pounds?
You have a lot of diets and weight loss advice floating around. Some good, some outright bad. Not to mention the quick fix claims. You’ll definitely lose some weight on a crash diet but gain it all back when you resume a normal one.
What you need is sustainable and long-term loss.
Long term weight loss = Fat loss.
My beginner’s guide to fat loss will show you how.
If you want to lose weight aka fat, one approach is to focus on calories. Consume fewer calories every day to create a deficit and you’re on the path to fat loss. When your body is out of fuel to burn, it will use the glycogen (carbs stored in muscle) and then stored fat. A great way to optimize this process is to incorporate a good system of eating and nutrition to get the best of both worlds.
Fat loss can be difficult if you aim for perfection or opt for a drastic cut in calories all at once. The better way to do it is to get onto a manageable system you can maintain long term. This will lead to a gradual loss of fat at a sustainable level.
How does this translate into food calories?
One pound of fat equals 3500 calories. To lose ½ lb of fat per week, you should aim to create a calorie deficit of 250kcal every day. For a weekly loss of 1lb, the daily calorie reduction will be 500kcal. If your goal is any more than this, consider a tailored program like a juice cleanse to accomplish your goals.
The average, fairly active man is expected to consume 2600 calories, while a moderately active woman needs 2000 calories to maintain their current weight.
Your actual calorie consumption will depend on your age, gender, height, activity and weight. Calculate the amount you need to eat each day with this calculator. This is your Total Daily Energy Expenditure (TDEE). To lose weight/fat, remove 250 or 500 calories from this figure.
Does that mean you eat less food?
If you want to attain your fat loss goal, consider tracking the calories consumed and burned every day.
When it comes to specific diets, what works for your friend may not be the best solution for you. Every body is uniquely different, so you should find a way of eating that is best suited for your biology.
The best way is to eat foods that match your eating lifestyle by making healthier swaps. Ensure you consume the required amount of healthy fats, proteins, and dense carbs. Your meals should consist of mostly leafy greens, clean sources of protein and a limited amount of whole grains. You can access our clean meal guide here as a blueprint to healthier eating every day.
Healthy fats slow down digestion, protein and fiber keep you satiated for longer, and good carbs provide energy. Together they help you consume fewer calories and lose weight in the process.
Avoid sugary foods and drinks, highly processed foods, unhealthy oils, and extra salt. Steer clear of alcohol during this process as they tend to be high in sugar.
In short: stay away from any food that provides empty calories and offers zero nutrition.
Don’t forget to hydrate yourself, especially before and after workouts. Incorporate Revive Beets + Roots to make the most out of your calorie burn during your workouts, and replenish your protein immediately afterwards with Vegan Vanilla Proteini to preserve your lean muscle and to keep torching fat. Make these juices your new best friend.
The secret to fat loss is out. Simple dietary changes, physical activity, enough sleep and hydration will help you reach your ideal weight and keep it steady.
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