Understanding the Simplest Method for Effective Weight Loss
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The fitness and weight-loss sectors often thrive on misleading information—promising quick solutions through extravagant diet plans, fat-burning supplements, and trendy workouts.
Weight loss is often portrayed as a complex process known only to “experts,” many of whom are simply looking to profit from misinformation.
When I first attempted to shed pounds, I put my health at risk due to the overwhelming confusion and pseudoscience that saturates the internet.
Through extensive research, I’ve come to realize how exaggerated the concept of weight loss is. In reality, it is quite straightforward, with just one fundamental principle behind it.
This principle is the cornerstone of my entire weight-loss strategy!
The Sole Method for Weight Reduction
Let’s get straight to the point: the one and only way to lose weight is by maintaining a calorie deficit.
It’s really that simple—when you eat and drink, your body uses that energy for daily activities. If you consume more energy than your body expends, the surplus is stored as fat, resulting in weight gain.
Conversely, when you consume fewer calories than your body burns, it taps into fat reserves for energy. This is what it means to be in a calorie deficit.
So, how can you create a calorie deficit? There are two primary methods:
- Reducing Caloric Intake: Every popular diet, whether paleo, keto, or low-carb, achieves this by limiting your calorie consumption in some manner. Eating healthy foods typically leads to lower calorie intake as they are less calorie-dense.
- Increasing Caloric Expenditure: This is accomplished through exercise. While workouts, especially cardio, can burn a considerable amount of calories, fat-burning pills are largely ineffective—they hardly boost your metabolism.
An even better approach is to combine both strategies.
It's important to note that cutting calories is significantly easier than increasing calorie burn. For example, jogging for 30 minutes burns around 200 calories, which is equivalent to skipping a small burrito.
Thus, it’s advisable to primarily focus on your diet to create this deficit rather than relying on exercise.
A Straightforward Guide to Weight Loss
Now that we understand calories, let’s outline a step-by-step plan for effective weight loss that I and others I’ve coached have successfully followed.
Determine Your Total Daily Energy Expenditure (TDEE):
The first step is calculating how many calories you burn each day, which can be easily done using an online TDEE calculator. Input your gender, age, weight, height, and activity level to get an estimate. Choose your activity level based on your lifestyle.
For instance, as a 20-year-old male weighing 79 kg and standing 185 cm tall, who exercises regularly but is mostly sedentary otherwise, my TDEE is approximately 2869 calories.
The TDEE calculator also shows different estimates based on varying activity levels. Your Basal Metabolic Rate (BMR) is the number of calories you burn if you were to rest all day, which supports essential bodily functions like breathing and digestion.
Establish Your Caloric Deficit:
To lose 1 kg, you need to create a total deficit of 7700 calories. A daily deficit of 500 calories means it would take about two weeks to lose 1 kg, while a 1000-calorie deficit would allow for a weight loss of 1 kg in a week.
However, it’s essential to note that a too-large calorie deficit can be counterproductive and even dangerous, leading to metabolic issues, fatigue, and other health problems.
For most individuals, a deficit of 20–25% of their TDEE is ideal, roughly translating to 400–600 calories. Those with more weight to lose may safely increase this to 30 or 35%.
Set Your Caloric Target and Monitor Intake:
Your caloric target is simply your TDEE minus your chosen deficit. Use a calorie tracking app, such as MyFitnessPal, to log your food intake and ensure you stay within your target range.
There’s no need to overcomplicate your diet. Following the 80/20 rule is effective: derive 80% of your calories from wholesome foods like grains, meats, dairy, vegetables, and fruits, and allow yourself the flexibility to indulge in less healthy options for the remaining 20%.
This approach not only promotes healthy eating but also helps satisfy cravings.
Adjust as Necessary:
Since your TDEE is an estimate, some adjustments will be required as you progress. Weigh yourself every morning before breakfast and calculate your weekly average. Daily fluctuations are normal, so focus on the weekly trend.
If your weekly average is decreasing, you’re on the right track, so there's no need to change your approach. However, if you notice stagnation, consider reducing your caloric target by 100-200 calories and continue.
That's All!
Indeed, it boils down to some basic calculations. Weight loss isn’t rocket science—it’s merely about calorie management. Like many aspects of life, it can be unnecessarily complicated.
Patience is key; due to homeostasis, your weight loss may plateau despite your best efforts. This is where many people give up, but persistence is crucial. Stay committed, and your efforts will yield results.
As mentioned, weight loss is straightforward yet challenging. Dedication and patience are essential.
Remember: You didn’t gain weight overnight, and you won’t lose it overnight either.
Addressing an Important Issue
In response to feedback, I want to clarify an important point.
When embarking on a long-term weight loss journey, especially when aiming for significant weight loss, the adjustment strategy has its limits.
As previously noted, continuously lowering caloric intake can lead to a point where the deficit becomes excessive, risking metabolic damage and hormonal imbalance.
When this occurs, further calorie reduction can be more harmful than beneficial.
Leptin, the hormone that signals fullness, decreases, while testosterone levels drop. This results in diminished fat loss or even weight gain as your metabolism slows. Additionally, ghrelin, the hunger hormone, increases, leading to constant hunger.
In such cases, rather than reducing calories further, consider implementing a diet break or reverse dieting. Gradually increase your caloric intake to restore metabolic and hormonal balance, helping you feel better overall.
Even after reaching your weight loss goal, jumping back into previous eating habits can lead to regaining weight. The solution is reverse dieting—slowly increasing your caloric intake week by week until you find your new maintenance level.
I hope this helps clarify any uncertainties you may have had!