Tuesday Tip: Key weight loss tips 📝
If you’re trying to lose weight here are a few prices of key information which should help.
# ANY diet that causes you to lose weight over an extended time frame does so by decreasing calorie intake. Whether it does it under the guise of some other mechanism or not it all ultimately comes down to a calorie deficit. Keto, intermittent fasting, weight loss clubs, etc – they all only work if they result in a calorie deficit.
# Despite what you see online calories in vs calories out is not a myth. It has the largest influence over what we weigh and our bodyfat. Thousands of studies support this.
# While calories matter, food quality still matters. Eating fewer calories will undoubtedly cause you to lose weight but if you also want to feel good and be healthy then it’s worth ensuring you’re still including nutrient dense foods too.
# 1kg of body fat is made up of approx 7,700kcal. Of your weight changes quickly within a day or so then it’s simply not possible that it’s all body fat.
Large changes in weight in short time frames (whether up or down) are mostly due to changes in weight from water, glycogen and food rather than actual body fat.
# Eating more protein doesn’t directly help weight loss. However it does increase feelings of fullness and satiety, can help ensure muscle mass is preserved when you do lose weight (assuming you’re also working out too) and does very marginally increase calorie burn.
# Consistency is key. Trying to eat
“perfectly” 100% of the time is unlikely to work. Having some degree of flexibility can help improve consistency over the longer term.
# You need to find what works for YOU.
Energy balance applies for everybody – it’s always about a calorie deficit. But how you achieve that calorie deficit and what works best for you and feels good long term varies from person to person.
Happy Tuesday 🤗
Xx
Every Step Fitness 