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Effective Weight Loss: What’s Your Motivation
Losing weight is something you need to approach in a structured way to make it effective. This can be quite difficult as you have probably already experienced. You notice that your favorite dress no longer fits well, and your favorite jeans are not as comfortable as they used to be. You try many diets, but it just doesn’t seem to work.
Effectively Losing Weight
Weight loss can be achieved by consuming fewer calories than you need daily or by burning more calories than you need, or both. Daily calorie needs are determined by your age, BMR, body weight, activities, and lean body mass. Now that we’ve explained the ways you can lose weight and the factors that determine your daily calorie needs, let’s delve into how you can lose weight in a controlled manner.
Weight Loss Plan
- Start by aligning your diet with your daily calorie needs. Do this as consistently as possible. So, if your daily calorie needs are 2500 calories, and you consume 2459 calories, that doesn’t make much difference, but try to get as close as possible to those 2500 calories.
- Do not consume more than your daily calorie needs and do this for 3 weeks.
- Weigh yourself weekly at the same time on an empty stomach. Step on the scale in the morning.
Measuring Weight Loss
1. Maintained the Same Weight
If this is the case, you have not been eating more or less than your daily calorie needs. To start losing weight now, you could reduce your daily calorie intake by 500 calories per day.
For example, if you needed 2500 calories a day and you didn’t see any difference in your weight in the 3 weeks, then start consuming 2000 calories a day now. If your daily calorie needs were 3500 per day, now go down to 3000. This will result in a calorie deficit and you will lose weight.
2. You Have Lost Weight
Congratulations, you are on the right track. Losing half a kilo to a kilo per week is a healthy pace to work on your weight. Continue consuming the amount of calories that initiated weight loss.
3. You Have Lost More Than 1 Kilo Per Week
This is the least common scenario, but if you have lost more than 2 kilos per week, it is possible that you are losing weight too quickly. Losing 2 kilos per week is normal when you are very overweight in an initial phase, but less common when you have an average build.
The solution is to add about 200 – 250 calories per day to your diet. This will slow down your weight loss and help you lose weight in a healthy way.
The above ways to lose weight are purely based on reducing your calorie intake. There is a way to lose weight faster, and that is through exercise. Suppose you burn about 500 calories a day by exercising, then you would lose weight even faster and healthier.
