When it comes to weight, three things can happen within our body. We can remain at a stable weight, gain weight, or lose weight. At any given time, our body is in one of these three states of being.
Although people will say many things regarding weight and that our weight can be the result of many issues, such as eating too much junk food, or having a lacking thyroid, or even being sedentary too much, they are not directly responsible for weight loss or gain.
Our body uses food as fuel in the form of calories. All food that is available is comprised of calories in different amounts.
Simple Weight Loss Example
Lets take the example of someone who has Total Daily Energy Expenditure (TDEE) of 2000 calories – this is also known as your metabolism.
If you eat 2000 calories a day on average each week, your body weight will remain stagnant and not change within around 1-3lbs or so. If you eat say 1800 calories a day this means your body will be consuming around 200 calories less per day, and at the end of the week you will have a diet lacking 1400 calories compared to normal.
Although it may not seem like a lot, the average number of calories that needs to be lost to lose a pound of weight is around 3500. This means due to diet alone you will lose 1/3lb of weight each week.
Reduce Weight By Counting Your Macros
So how does one lose weight without drastically changing his/her diet? It’s actually a lot simpler than it sounds.
The first step is get in the idea or mentality that it’s not about what you eat but instead about how much you eat. If you are eating fast food every day you can be over consuming daily, simply due to that one meal. The average fast food meal with a burger, soda and fries can contain anywhere between 1000-3000 calories depending on the meal size.
This is a large amount of calories to be consuming in one meal considering the average person eats 3 meals a day. If you consume fast food for all three main meals a day, it’s not hard to end up eating over 3000 calories a day which is way over the average person’s TDEE of around 2000 calories. This results in a surplus of 1000 calories per day, and 7000 per week. This equates to around 1.5-2lbs of fat to be added each week essentially on the typical person.
So the first step is to cut out the fast food meals that contain high amounts of calories with little amounts of food.
Reduce Weight By Switching Foods
Switch your foods. One of the first things I hear people tell me when dieting is that they are never full and always hungry because they eat too little. To fix this, try increasing your meal sizes. Yes, you read that right.
If your typical diet consists of 8oz of chicken and ½ cup of rice for each meal for 3-4 meals a day, chances are you are consuming too few calories to maintain weight. My advice, is if you are eating 4 meals a day, stay strict on three of them. Make sure you’re eating low amounts of calories for those 3 meals and on the last or 4th meal, go ahead and add a small burger without the fries and soda.
Try adding some cookies or crackers into your meal. Track your calories consumed and make sure that instead of dieting too hard of being in a deficit of say around 500 calories per day, simply aim for being negative 200-300 calories per day. This is a lot easier than it sounds as this can be done simply by cutting normal soda out of your diet.
Replace your 2 cups of soda with diet soda and you’ll save yourself 200-300 calories per day. Replace those cookies or crackers you eat daily with something else like 6-8oz of meat, which will actually leave you feeling a lot fuller for a longer period of time.
Work Out More To Burn Calories
The next thing to do if you don’t want to decrease calories so much, is to simply increase your calorie expenditure.
To do this, simply avoid being stagnant or sitting too much. If you have a desk job, try getting a standing desk so you can stand for a few hours a day and avoid sitting. By standing alone for a few hours daily you will end up burning a significant amount more calories which can lead to weight loss at work or school without even thinking about it.
If you are unable to do this, maybe try walking to the places close by that you usually drive too. If the store is only a mile or two away or school isn’t far, try walking. If the destination is a little too far to walk, try riding a bicycle to your destination. Sure it may take a little longer, but the amount of energy it will use up and calories to be burned will play a significant role without you realizing it, while at the same time saving you money from using less gas on these small trips.
Take Home Message
Small adjustments to your lifestyle can have a large impact on your weight loss journey. Changing one meal a day from your fast food selection to a healthier, home cooked option and watch you’ll save yourself form eating 1000’s of calories extra weekly. Walk more to places you really don’t need to drive too and you’ll burn off more calories daily as well. As long as your body can remain in a negative state of burning more calories vs what you consume, the weight will begin to drop. Think of it as a weekly goal of losing calories and not a daily. Be in the negative at the end of the week by a couple thousand and weight will drop faster than you think.