5 Steps To Sustainable Weight Loss

1. Ask Yourself Why

So you've decided you want to lose weight. Why? Are you an unhealthy weight? Are your body's physiological functions breaking down? Do you want to slim down to look better, feel better, or maybe it's to impress someone? This is the first step in any weight loss journey. WHY do you want to lose weight? If you don't actually know the answer to this the following steps won't matter. You'll fall off track before you even get started. Losing weight is a journey and a significant one at that. Whatever your reason you better have some conviction behind it.

2. Set S.M.A.R.T. Goals

Specific, Measurable, Attainable, Realistic, and Timely goals matter. How much weight are you going to lose? Are you focused on weight or on your body fat percentage? You could lose fat and add muscle and the scale may not budge, does this mean you've failed? Is your goal attainable? Is it realistic? What's your time frame? Pick a final goal and then we can work to develop a step by step strategy to get there. If you don't actually have an end goal it's not likely that any action steps will be implemented to actually get you there.

3. Ramp Up Your Caloric Deficit SLOWLY

You can safely lose up to 2 lbs per week of body fat by putting yourself into a 1000 calorie deficit on a daily basis. However, there are very few people who can handle that level of weight loss and sustain it. 0.5 to 1 lbs of body fat per week is more realistic for many people. It is best to slowly moving into your caloric deficit rather than going 0-100. You'll be starving by day 3 and likely binge. BUT! Just because you fell off track doesn't mean you shouldn't hop right back on. That is the key to success. Consistency.

4. Track How Much You're Eating

So many people jump on the diet train and either eat too little or still eat too much. For the most part we don't accurately gauge how much food we actually consume on a daily basis. I HIGHLY recommend spending the first month of your weight loss journey actually tracking, measuring, and writing down what you're consuming and how much of it you're consuming. This will give an extra level of accountability and thought to each meal.

5. Exercise

Don't exercise simply to build more muscle, to burn more calories, or because you're "supposed to." Rather, think about exercising for 150 minutes per week as additional support to your nutrition. By exercising you will be more likely to stay on track with your diet. Just another subtle reminder to yourself to keep on keeping on!

To Summarize

Follow The Steps

  • Decide why you want to lose weight
  • Set a goal for how much you want to lose and when you'll do it by
  • Slowly ease into it. It's a marathon not a sprint.
  • Know for sure how much you're actually consuming.
  • Exercise in conjunction with your diet for an added bonus
  • Execute!

Shoot me an e-mail at lucas@concept-move.com if you have questions!


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