Are you at a point in your life where you just want to lose some weight? Maybe it’s for health reasons or just not feeling comfortable in your own skin. There is a LOT of information out on the internet about how to deal with losing weight and I’m sorry to say a lot of it conflicts with each other and makes it difficult to discern fact from opinion. I’m going to try and stay as objective as possible, because not everything will work for everyone when it comes to quick fix weight loss.
Calculating your BMI
First and foremost you must figure out your BMI. I will link you a handy-dandy calculator (here) but I do recommend doing both because they’re estimates, and you can go by the average.
For those of you using pounds and inches: (Weight X 703)/ (Height X Height)= BMI
For those of you using kilograms and meters: Weight/ (Height X Height)= BMI
- Underweight: 18 and below
- Healthy: 19-24
- Overweight: 25-29
- Obese: 30 and above
Now that we know your BMI we should calculate how many calories you intake to maintain that weight. You could also use this calculator to see how many calories you should be eating to lose weight. The main reason I bring up maintenance calories is for those days when you feel like you need to give up because diets suck and it’s too strict, this is the number I would say you can reasonably fall back on for a day or two. Keep in mind that there are different things to factor into your calorie intake, such as gender and activity levels. This will be a rough estimate so compare it to what the calculator tells you as well!
(Weight X 4.5)+ (Height X 15.88)+ (Age X 5)- 161= Maintenance Calories
Water is super important, weight loss or no, you should be drinking a lot just to flush out your system. Your body retains a lot more water when you don’t drink enough just to keep you hydrated, and on that note a high salt diet also increases your water retention so watch out for that. With this calculation we’ll estimate how many ounces you should drink approximately per day according to your height and weight! This is another one that will be affected by your activity levels. If you weigh yourself daily and see a fluctuation of a few pounds on the scale do not fret, it is just water weight and it is not permanent. Here is the calculator for you to use for your average.
Weight * 0.67=Ounces you should be drinking per day
Tracking your caloric intake
This is my least favorite part, tracking every single calorie. You’ll get to a point where you just do it without thinking but until then it’s a little tedious. So the key here is accuracy. Reading the labels, figuring out how big a serving size is and measuring/weighing it to make sure that’s what you’re actually eating. You can try to eyeball it but let me tell you, you will probably be off. It’s safer weigh everything you eat. This food scale will be your best friend, treat him well. If you can’t be bothered to weigh everything please track it in a journal at the very least. You can buy one, make one or use MyFitnessPal, which ever is easiest for you! I can’t stress enough how important it is to keep yourself accountable for all the food you eat throughout the day.
Did you know that it will take you longer to notice changes in your body because you see yourself everyday? This tends to make it more difficult to stick it out when it comes to weight loss, at least in my experience. I’m the type that needs to see results and If I don’t then what’s the point? This is a terrible mindset. Even when Dwayne would tell me that he could tell I was working hard I couldn’t believe him because I couldn’t see it. You can’t let what you see in the mirror deter you from your goals!
There are various types of goals you can set both long and short-term. Figure out what you want and make a plan to meet your needs! Keep in mind weight loss takes time and plan ahead so that you can reach your goals if you’re trying to look slimmer for an occasion, such as a wedding. If you want the weight to stay off though you have to commit to a lifestyle change. This might seem like a lot to do at once, so don’t! Take it one step at a time. Slowly reduce your calories, track your foods, incorporate exercise a few times a week if you’d like.
Tip: Make sure you are trying to lose weight for the right reasons! Don’t just do it because you think you’ll look better. Do it because it will help you to live a longer and healthier life, getting your dream body is just a bonus.
I have seen my fair share of posts in forums of people who think that these are interchangeable. When you’re trying to get fit typically you will want to build muscle, which in turn will actually cause you to gain some weight. It isn’t bad weight, but if you’re constantly checking the scale and don’t see it go down at all because you’ve been weight training all week, it can be disheartening. The more calories you burn the more you can technically have later, which is another reason some might take to exercising. BUT Seeing as you burn calories with basic body functions as long as you reduce your caloric intake you will lose weight. Not quickly mind you, but you will lose it over time. Remember that losing weight is a lifestyle change! It’s not going to come off over night.
Tip: If you are trying to lose weight do not I repeat DO NOT try to do a quick fix or diet. You could potentially hurt yourself, or have all the weight come back. If you gained 50 lbs over a year you’d better plan on taking another year to adjust your lifestyle to accommodate your weight loss plan. It may come off sooner or it may come off later but stick with it and it WILL come off!
What you didn’t think I was writing exercise off did you? I said it wasn’t technically mandatory, silly. It is still highly recommended that you move your body at least a little. Taking walks or doing exercises while you watch TV, that kind of thing. Cardio is better for burning calories while weight training is more suited for tightening your skin and toning your body, both are very important. Take things at your own pace. Don’t try to compete with the body builder at the gym or someone who has been on their weight loss journey for years already. I believe in you!
If you need a weight loss buddy add me on MyFitnessPal. Everybody need some help with accountability sometimes!
Disclaimer: I am not a dietitian or a physician. Please consult your doctor with questions about any major weight loss decisions.
Was any of this information useful to you? Let me know in the comments below! ❣See you soon!❣