Weight reduction gives the impression of complication (which is mostly promoted by individuals who want your money), but it is actually rather simple. Each day, your body needs a set quantity of energy (measured in calories) to power its tasks. This is known as your TDEE (Total Daily Energy Expenditure). You will gain weight if your diet provides more calories than your TDEE (a surplus). You will lose weight if your diet has less calories than your TDEE (a deficit).
You’ve certainly heard of a variety of diets, and they all function in the same manner when it comes to weight loss: by adjusting calorie balance. While boosting your TDEE through exercise might help you attain a deficit, it is far easier to eat less than it is to exercise enough to make a difference. This also implies that weight loss may be achieved just by nutrition, with no need for exercise.
There are two points of failure to be aware of as a result of this:
- You’ve overestimated your TDEE.
This is a simple process. Always keep in mind that no TDEE calculation is completely correct. Treat them as rough estimations, and don’t get too hung up on what a calculator says if it contradicts what you’re seeing on the scale. Calorie burn calculations during exercise, in particular, are notoriously erroneous and exaggerated.
- You’re underestimating your calorie intake.
This happens most often when individuals aren’t paying attention to what they’re consuming. This might range from unintentional nibbling to neglecting the calorie value of beverages or food additives (dressings are a common offender) to just not measuring calorie intake at all.
Whatever the case may be, the most essential thing to keep in mind is that the scale does not lie. To maintain or increase weight while eating at a genuine deficit, your body would have to defy the rules of physics by producing energy from nothing. It’s also crucial to remember that the terms “weight loss” and “fat loss” are often used interchangeably. If you lose weight, you will inevitably lose fat as well.
Step By Step Guide
- Put together a list of your “before” measurements.
These may be whatever measurements you like, but they should at the very least contain your weight and images of the front, back, and sides of your body (in underwear is ideal).
- Calculate your TDEE.
Remember, this is merely an estimate, and the proverb “No plan survives combat with the enemy” applies. This figure will almost certainly need to be adjusted.
- Make a daily calorie target.
Reduce your TDEE by ten to twenty percent as a starting point (TDEE x 0.9-0.8). Generally speaking, you should avoid eating less than 20% of your TDEE. Malnutrition, muscle loss, low energy, insufficient fat intake for hormonal balance, and cycles of restriction followed by binge eating are all risks of going too far below your TDEE.
- Keep track of your calorie intake..
Calorie-tracking apps like MyFitnessPal and NutritionData are quite beneficial. The nSuns Adaptive TDEE Spreadsheet, which adjusts its estimate of your TDEE over time, is also recommended. Keeping track of everything you eat and drink, including additives and toppings, is a good idea.
- Measure your progress on a regular basis.
Weight should be taken once a day (or at least once a week), ideally without clothing and on an empty stomach. Don’t be concerned by day-to-day variations; instead, keep an eye on the overall trend. Photographing your development on a monthly basis might be a good idea. Body fat percentage measurements taken using a portable device or on a scale should be avoided since the bio-electrical impedance approach is exceedingly unreliable and inconsistent.
- Over time, make changes to your diet.
Your TDEE will definitely decrease as you lose weight since less mass takes fewer calories to fuel. This means that your initial calorie target will ultimately become ineffective, and you will need to lower it.
- Take maintenance breaks on a regular basis.
Renaissance Periodization advocates spending an absolute maximum of 12 weeks in a weight reduction phase at no more than 0.8 percent of bodyweight lost every week, followed by an equal amount of time in a maintenance phase to minimize muscle loss and enhance health, adherence, and performance. More information may be found in the RP article The Value of Post-Diet Maintenance.
- Be prepared to be hungry.
You may not be familiar to feeling hungry frequently, if at all, but when you begin eating less food than your body requires and desires, hunger is something you must expect and accept. It’s conceivable that by changing what you eat, you’ll be able to minimize or eliminate hunger, but it’s also possible that you won’t. When you’re eating at a calorie deficit, hunger is natural, but you can’t allow it get the best of you.