As we get the ball rolling on our Fall Fitness season, I want to share with you what has worked for me regarding weight loss and what might work for you.
Sorry to break it to you, but Fad diets don’t work.
I will share with you what has been working for me:
CICO and NEAT.
Yes, that’s right! These two acronyms have made the most impact for me to make a huge breakthrough in my weight loss journey.
CICO: Calories in, Calories Out
Simply put, in order to lose fat from your body, you need to be in a Caloric Deficit. In order to lose one pound of body fat, you need to burn 3500 calories. You can use a fitness tracker or app to get an estimate of how many calories you’re burning each day and you can use an online calculator to see how many calories you need to get to that deficit. A good idea would be to figure out your maintenance calories, which is an average of what will keep you at your current weight, then take out anywhere from 500 to 1000 for each day. Those subtracted calories will add up and the weight loss will begin. Start out slow and stay accountable.
NEAT: Non Exercise Activity Thermogenesis
In addition to keeping an eye on your calories, you’re going to want to move more. That doesn’t always mean exercise, but exercise will of course help you burn more calories. Make it a point to move more on the daily. Walks, chores and any other activity that involves movement will help get that NEAT going and help you burn more calories each day.
Previously, I tried to stick to restrictive Diets like “Low-Carb” and I would get short term results and later gain back even more weight. The heaviest I had ever been was 170 pounds. Throughout the last two years, I have brought my weight down to 180 by staying active and watching my calories.
To sum it up: Learn to enjoy Exercise, or any kind of physical activity, it will help you burn calories. Keep an eye on your daily calories and work on staying in a calorie deficit. Keep an eye on your progress each week, stay accountable and you’ll soon see results.