A Beginners Guide to Losing Weight
Weight loss is very personal journey. This is a general guide so will not be relevant to 100% of the population but it will be a good starting point for many.
When it comes to weight loss, diet is the most important factor. Create a calorie deficit, where you burn more calories than you consume, and you will burn fat.
It may feel like an inconvenience at first but if you’re overweight, you have a calorie debt that you owe.
Tracking food consumption will give you some awareness of what you are taking in. There’s a range of free calorie tracking apps that can make this much easier for you. Check out MyFitnessPal or FitDay as two excellent examples.
Calculating Target Calorie Deficit
To calculate your target calorie deficit in order to stimulate weight loss you must first find your Total Daily Energy Expenditure (TDEE).
This is the number of calories you need each day just to maintain your present weight, with your current activity level.
There are two main approaches you can use:
Track all your diet and weight with detailed records of food intake closely. This will gauge an accurate value that’s specific to you click here for a more detailed look into manually tracking your TDEE
Or you can short cut that using an automated calorie estimation tool, based on scientific formulas for a best guess estimate, but this is likely to have a greater margin of error.
Example TDEE: 3000 calories Example weight loss goal: 2lbs / week
If your weight loss goal is 2lbs per week, and your TDEE is 3000 calories - then we can calculate the exact number of calories you need to lose to reach your goal. 3500 calories equates to 1lb of fat, so to lose 2lbs of fat in a week we need to lose 7000 calories a week, or 1000 calories a day.
Therefore you would need to eat 2000 calories a day to lose 2lbs of fat a week. As we said at the top, this is a guide, but it will add some structure to the process.
Losing weight is not rocket science. Generally, if you eat less and move more, you will lose weight.
One of the key factors to successful weight loss is having the correct mind set.
It won’t happen overnight and will take dedication to shift excess fat. It may be a cliche, but it is a lifestyle change.
Once you’ve got your target calories, supplements can be a great way to give yourself that extra little push along.
Check out our range of weight loss supplements by clicking here