You’re going to lose weight.
You’ve pledged it over and over again, year after year after year, but something always stops you. Whether it’s that irresistible slice of pizza or five or having too much cake at your niece’s birthday, it’s like there’s always a massive roadblock on your path to weight loss! You take the detour, but you wind up back where you started – or maybe even heavier. Sure, you know there are success stories out there, but how do they manage? Maybe some people are just destined to be thin, and others aren’t.
Don’t buy into that for a second! The truth is everyone who’s begun a weight loss journey has struggled with their own roadblocks and obstacles. For a functioning human, they’re unavoidable. That’s just how life works. You’ll be doing great, staying on track, eating healthy, and then there’s a random office potluck that totally derails you. It happens.
Did you know that the vast majority of people who set out to lose weight quit before their goal, or before they’ve lost any weight? You’re not going to see immediate results, but the fact of the matter is losing weight is a numbers game!
The calories you take in have to amount to less than the calories you put out.
Hang on. I know, I know. Nobody told you math would be involved. It’s okay. Don’t panic. While many of the fitness devices you use, such as your Treadmill will come with calorie counting – sometimes you have to go oldschool and do it manually.
If you have a fitness tracker, you’re already off to a head start in figuring out how many calories you output per day. If you don’t, never fear! There are a ton of calculators out there to help you figure out your total daily energy expenditure (TDEE)! Always calculate your weight at sedentary, and if you move more, great! More weight loss for you!
Once you’ve got that number, subtract 500 from it to lose a pound a week, or 1000 to lose two pounds a week, and there you have it: a simple formula for figuring out how many calories you’re permitted to eat per day. Please keep in mind that it is ill-advised to eat below 1200 calories per day without a doctor’s guidance.
So you’ve got the number. How do you stick to it? It takes a little more planning, but sticking to your calorie count is surprisingly simple! First you’ll need a food log. This can be pen and paper, or thanks to technology, there are a ton of apps for this.
Wanna know if you can eat something? Look at your calorie log. If it’ll put you over your numbers, the answer is a resounding “no.” If it’s far less than you’re accustomed to eating on the regular, your stomach may protest. If and when it does, I want you to repeat this simple mantra: it’s okay to be hungry.
And it is. Slowly but surely, you’ll get accustomed to your new eating plan, so much that you won’t even be able to eat as much as you could before! If you’re still not seeing results, don’t fret. Those will come in time. Trust the deficit and trust yourself. Add exercise to your routine to get a head start on toning up that new body, and you’ll be flaunting your newer, thinner self in no time at all!