The principles of weight loss are very straightforward, however the implementation of those principles are where it comes tricky. A calorie deficit is easy to understand and has been proven in a number of academic studies. Eat less, move more is the mantra everyone says when it comes to weight loss. But implementing it is where it comes tricky. Here are some easy and simple strategies you can employ to help you achieve those weight loss goals and nail that calorie deficit.
Focus your meals around protein.
- When plating up your meal, make sure to have a larger amount of protein than any other food source.
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight. Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight.
Protein is the most filling out of the three macronutrients (Fat, Carbs and Protein). This is partly because protein reduces your level of the hunger hormone ghrelin, and it also boosts the levels of peptide YY, a hormone that makes you feel full. These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.
Therefore, increasing the amount of protein within your meals can help you achieve a calorie deficit.
A high-protein diet reduces hunger, helping you eat fewer calories. The improved function of weight-regulating hormones causes this.
Aim to move every 60 to 90 minutes.
- Often we end up spending large amounts of the day sitting down and not moving. By doing this,, we go from a calorie deficit to either sitting at maintenance or in a calorie surplus.
A step target can help you achieve this movement every 60 to 90 minutes. It can help you create/achieve a calorie deficit, you can burn on average a 300-400 calories by walking 10,000 steps per day. Therefore, if you start adjusting your steps across the day, you can create a larger deficit without even realising you have adjusted your steps across the day. If you are walking 5,000 steps on average, you are burning more calories by increasing it to 7,000 (100-200 more calories). 100-200 can be the difference between not achieving a calorie deficit and an even bigger calorie deficit.
Increased movement across the day can help you achieve a calorie deficit. 10,000 steps per day burns on average between 300-400 caories, this can be the difference between a calorie deficit, maintenance and surplus.
- Weightlifting (also known as resistance training) was once reserved for bodybuilders due to the myth that lifting weights makes you look bulky.
- However, while you can build muscle with weightlifting, becoming bulky is difficult. In order to build substantial muscle mass, you need to lift heavy weights and need to be in a calorie surplus (eat more than you burn).
Lifting weights can burn calories, however, it’s not the most efficient way to do so. Cardiorespiratory training, which includes running, cycling, and swimming burns far more calories per workout than weight training.
However, weightlifting can support weight loss by building muscle mass. Simply put, muscles are metabolically efficient and support weight loss by burning more calories at rest. Research also suggests that your metabolic rate is increased after weight training, meaning you’re still burning additional calories hours after your workout has ended. In fact, studies have shown that your metabolic rate can stay elevated for up to 72 hours after a workout.
Weightlifting provides far better support on your weight loss journey than cardiorespiratory training due building muscle mass which is metabolically efficient. It also increases your metabolic rate post workout for up to 72 hours.
Have a plan when going to the gym.
- Training is where you are following a structured approach. You are following a plan. Not only are you following a plan, but you are employing a form of progressive overload. There is a precise aim for your training.
- Exercise is almost just going through the motions. There is no structure. You go to the gym and sit on the bike, then do some weights, then finish some abs and then you will probably sit on the bike again for another 5 minutes.
The biggest difference: training has a clear objective, and exercise goes through the motions with no real plan. Which one offers the most significant return? Training will provide far superior results than exercise, due to the fact that training allows you apply a form of progressive overload. Now, just because you are training doesn’t mean you have to be excessively rigid and dogmatic in your approach. You can follow a plan which offers some flexibility to allow you that bit of change. I would urge you to make sure you are training when you go to the gym, have a clear plan and structure for your training to make sure you are gaining the best results possible.
Following a training plan provides a clear structured approach, allowing you to apply a form of progressive overload. Due to this factor training will provide far superior results than going to gym and going through the motions (exercise).