my weight-loss journey
first things first.
I've always struggled with my weight, experiencing constant fluctuations, gains, and losses. While I've successfully lost weight several times before, I never really took the time to educate myself on the healthiest approach. Now, I'm focusing more on learning about nutrition and making better choices.
The first thing I've started to take more seriously is my diet. In the past, I thought I was eating 'healthy,' but I didn't truly understand what that meant. I’m pretty active when it comes to the gym or workouts in general. However, A few weeks ago, I stepped on the scale for the first time in years and was shocked to see that I was at my heaviest. It made me realize that my diet wasn't as healthy as I had believed. I consider myself pretty self-motivated and disciplined when I set my mind to a goal, so I decided to explore a calorie deficit approach to weight loss.
i’m still currently on a calorie-deficit, so there are still a ton of things i’m learning. but here are a few things i’ve used and done that work for me.
what is a calorie-deficit?
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This means you're eating less energy than your body uses for daily activities, including basic functions like breathing and digestion, as well as physical activity.
When you're in a calorie deficit, your body begins to use stored fat for energy, leading to weight loss over time. The size of the deficit can vary, but it's generally recommended to aim for a moderate deficit that allows for steady, sustainable weight loss without depriving your body of essential nutrients.
how do you determine your calorie-deficit?
Determining your calorie deficit involves a few steps:
Determine Your Total Daily Energy Expenditure (TDEE): Your TDEE is the total number of calories you burn in a day, including all activities. To calculate it, multiply your BMR by an activity factor:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Extra active (very hard exercise/physical job): BMR × 1.9
Set Your Calorie Deficit: To lose weight, you'll need to consume fewer calories than your TDEE. A common approach is to create a daily deficit of 300-600 calories, which typically results in a weight loss of about 1-2 pounds (0.45-0.9 kg) per week. This range is considered safe and sustainable for most people.
Adjust and Monitor:
Track your intake and progress: Use a food diary or app to track your daily calorie intake. Monitor your weight and body measurements to ensure you're progressing as expected.
Adjust as needed: If you're not losing weight at the desired rate, you may need to adjust your calorie intake or activity level.
It's important to approach weight loss gradually and to consult with a healthcare provider or a nutritionist to ensure your plan is healthy and sustainable.
Tools I Used to Stay in a Calorie Deficit
Calculating My TDEE and Calorie Deficit: To determine my Total Daily Energy Expenditure (TDEE) and set a realistic calorie deficit, I used the TDEE calculator available at TDEECalculator.net. This tool helped me figure out the number of calories I needed to maintain my weight and how much to reduce to achieve a sustainable deficit.
Tracking My Meals For meal tracking, I prefer using the LoseIt app over other options like MyFitnessPal. LoseIt’s interface and features work better for me, making it easier to log my daily food intake and stay on track with my calorie goals.
Using a Food Scale A food scale has been essential to my weight loss process, especially while following a calorie deficit. It ensures accuracy in portion sizes and protein intake, which is crucial when trying to lose weight. When starting out, guessing food amounts can lead to setbacks, so I highly recommend using a food scale. You can find affordable options on Amazon for less than $15.
Prioritizing Protein I quickly learned the importance of prioritizing protein early in my journey. During my first week in a calorie deficit, I struggled with hunger because I wasn’t incorporating enough protein into my meals. Protein is key for weight loss and overall health, as it helps retain muscle mass, promotes satiety, and reduces the chances of overeating. Focusing on protein with every meal made a significant difference in managing hunger and maintaining my energy levels.
Exploring Low-Calorie Recipes I’ve had to get creative with my meals, especially since I don’t want to compromise on taste. My culinary training has come in handy here, allowing me to craft delicious, low-calorie meals. I plan to start sharing my recipes, complete with calorie counts and macros, so others can enjoy healthy and satisfying dishes too.
Fitness Routine My fitness routine primarily revolves around strength training, which I focus on as my main form of exercise. I also incorporate cardio after each workout, usually opting for LISS (Low-Intensity Steady State) cardio like walking on an incline for 30 minutes. For strength training plans, I use fitness apps like Alive and EvolveYou, which provide structured workouts tailored to my goals.
My Progress So Far I’m still actively on my weight loss journey, but I’m proud of the progress I’ve made. In the past six weeks, I’ve lost 12 pounds by maintaining a calorie deficit and working out 4-5 times a week.
Questions?
If you have any questions about my journey or need advice on starting your own, feel free to ask!
