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How to Actually Lose Weight. Calorie Deficit is Key.

It's time to put the "how to lose weight" debacle to rest. When you go out on the quest to find the most effective way to shed those extra pounds, there's one fundamental principle that stands above the rest: tracking your calories and being in a caloric deficit.

The Power of Caloric Deficit

At its core, weight loss is a simple equation: you need to burn more calories than you consume. This is where the concept of caloric deficit comes into play. By consistently consuming fewer calories than your body needs to maintain its current weight, you force it to tap into its fat stores for energy, leading to weight loss. Now to know if you're in a calorie deficit, you're going to have to track your calories. Now before you get your yoga pants in a bunch, just know that with things like calorie tracker apps, it is now easier than ever to track your calories. As someone who has been tracking calories for the past 3 years (off and on) I can tell you it literally takes less than 5 minutes to track your day.

The Pitfalls of Fad Diets

While the idea of quick fixes and trendy diets may be alluring, the reality is that they often overcomplicate the process of weight loss. Fad diets that restrict certain food groups or promise rapid results can be unsustainable in the long run. Not only do they make it harder to stick to a healthy eating plan, but they can also lead to a cycle of weight loss and regain.

Instead of falling for the latest diet craze, focusing on maintaining a caloric deficit through mindful eating and regular exercise is a more sustainable approach to weight loss. By understanding the simple principle of energy balance, you can achieve lasting results without the need for restrictive diets or extreme measures.

Remember, when it comes to losing weight, consistency is key. By tracking your calories, being in a caloric deficit, and making healthy choices, you can achieve your weight loss goals in a way that is both effective and sustainable.

Important Things to Consider

Now that you are tracking your calories, there are a few things to consider to get the best results we can get. First is to make sure roughly 80% of your calories are clean. Even though is is possible to lose weight while only eating cake yet being in a calorie deficit, it's not good for your health. However, on the flip side of that, allow yourself to splurge every now and then (once a week or so). This way you can taper off your cravings. Often times, cold turkey (no pun intended) leads to binge eating which will stunt your progress. Another thing to consider is try to keep the protein high. Even though calories are king in weight loss, your protein intake come in right below calories in importance. So make sure you're eating enough. If you're able to get 1 gram of protein per pound of bodyweight (unless your obese) and still be in a caloric deficit, you're doing pretty good. If you do fall in the obese category, try to find your lean body mass. Your gym (assuming you're going to the gym) probably has some instrument or professional that can fin your lean body mass. If you can't do that just don't let your protein fall below 100-150g per day depending on height.

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