According to the energy balance equation, weight loss is achieved when energy input is lower than energy output. The energy input part of the equation consists of what you are putting into your body such as food and drinks. On the other hand, energy output consists of your basal metabolic rate, thermic effect of food and physical activity. A successful weight loss program will allow you to lose body fat without damage to your metabolic system.
1. Calorie deficit
A common approach to weight loss is to create a calorie deficit. Calorie deficit means a reduction in the amount of daily calories required for weight maintenance. Your daily calories can be calculated using the TDEE (total daily energy expenditure) equation. The American College of Sports Medicine (ACSM) recommends a weight loss of 0.45kg per week; this requires a calorie deficit of 500 calories per day from your total daily calories. Individuals should not be losing more than 0.9kg per week as it can lead to negative ramifications resulting from nutritional deficiency.
2. Exercise
As mentioned above, exercise is part of energy output in the energy equation. It is recommended that exercise is performed a minimum of 3 days a week for the best results. Exercise should consist of resistance training as well as some cardiovascular exercise. Exercise coupled with a calorie deficit will show great results if an individual puts in consistent effort.
3. Increase Your NEAT
NEAT stands for non exercise activity thermogenesis. It is any activity that is done outside the scope of your exercise session. It has been proven that increasing your NEAT speeds up weight loss. Active IQ advises individuals to take a 20 minute walk per day to assist in achieving weight loss.
4. Sleep
Sleep plays a prominent role in weight loss. In fact. there is a high correlation between sleep and weight loss. When you deprive yourself from sleep, ghrelin (hormone that signals hunger) increases and leptin (hormone that signals being full) decreases. A study was conducted between 2 groups of people; the first group slept for 5.5 hours and the second group slept for 8 hours. The results articulated that the group that slept for 5.5 hours lost 55% less fat and lost 60% more muscle. Whereas the group that slept for 8 hours lost 55% more fat and preserved 60% more muscle.
5. Eliminate Sugary Drinks From Your Diet
Sugary drinks are liquid calories that can deteriorate you weight loss goal. It is consumption of unnecessary calories so try to avoid them. If you are addicted, substitute it with a healthy replacement such as herbal tea. For example, make it a part of your nighttime routine to drink herbal tea instead of a can of coke.
6. Drink Lemon Water Every Morning
Make it a habit to drink a glass of lemon water every morning. Consuming lemon is great because it is an antioxidant which helps to get rid of toxins in the body.
7. Eat Food Slowly
Make it a habit to eat slowly. Chewing food too quickly can result in overeating. On the other hand, chewing slower decreases the amount of food eaten during a meal and satisfies the fullness hormones.
8. Eat Mindfully
Mindful eating is to be aware of what you are putting in your body. Make it a habit to ask yourself the following questions before eating:
"Will this add value to me nutritionally?"
"Will this make me a better surviver?"
"Is this helping me achieve my weight loss goal?"
9. Don't Buy Junk Snacks
This one is really simple. If you don't have junk food in your pantry you won't consume it. Try to replace junk snacks with healthy snacks such as nuts, protein bars, fruits and granola.
10. Be Consistent
Consistency is key. Be consistent with your diet and your exercise. Evidence suggests that sustainable weight loss is achieved through slow improvements. In fact, dramatic reductions are proven to be unsustainable. Hard work never goes unnoticed. You got this. The journey is everything.