Start using these 4 techniques to guarantee weight loss results:
Food Log to accurately track Calories.
Lose 1-2lbs per week to ensure sustainable fat loss.
Weight train at least twice a week to avoid losing muscle.
Start with a goal of losing 5-10% of your body weight.
While fad diets come and go, the principles of proper nutrition remain unchanged. To avoid the frustration of failing diets or gaining back any fat you lose, adopt these 4 principles:
Food Log Wisely
Food logging is beneficial by helping you stay within your Calorie limits. We recommend getting the app MyFitnessPal, and begin logging your food daily for one week. At the end of this week, review your log to gain an idea of how many Calories you are consuming daily. After this initial week, try to log only one day a week for the following weight loss period. Checking in weekly will keep your Calories on track, but prevent you from getting obsessive about the logging itself.
2. Limit your loss to 1-2 lbs per week
When you lose fat too quickly, your body doesn’t have the time to adapt and reset to the new you. This is why people often lose large amounts of fat, only to gain it back within a year or two. Instead, aim for 1-2 lbs of weight loss per week. This slower rate allows your body the adapt to the new metabolic demands, and ensures that the fat will stay off for longer.
3. Aim for 5-10% body weight lost per attempt.
Your weight loss goals need to be realistic so that you are successful and the results sustainable. 5-10% weight loss is an achievable result that can be reached in several weeks to months. Pick the time period that you feel like you can consistently devote to this goal, then decide whether you can handle the Caloric restriction needed to lose one pound per week or two.
4. Weight Train to lose Fat, not Muscle.
If you diet only, you will lose weight. However, up to 40% of the weight lost will be from muscle. Essentially, your body knows it is experiencing caloric restriction, and it breaks down your muscle that’s not being used to fuel your body. During weight loss periods, try to perform 2-3 resistance training sessions per week that train the full body. Focus on compound, multi-joint movements that tax large muscle groups. Keep your reps low (about 4-8 reps) but keep the weight relatively high.
Accept that weight loss is a process that takes time, and there are no shortcuts. Enjoy the victories you experience along the way. Follow these 4 principles to approach fat loss seriously.