What is a “diet”? The word diet is defined as, “This means that dieting does not necessarily mean losing weight, but more the fact that you are conscious of what you are eating and the effects it has on you.
The biggest, main, most important point I can make: THE ONLY WAY TO LOSE WEIGHT IS BURN MORE CALORIES THAN YOU TAKE IN. Do not worry about diet pills, supplements, wraps, crazy diets, just remember the above point. Don’t get me wrong, things can aid in the process, but at the end of the day, your calorie output needs to exceed your calorie input. This can easily be achieved with some will power, a plan, and a way to chart calories and progress.
The steps needed to be successful:
- I suggest tracking what you eat and your weight for at least a week, but 2 would be better. This will give us a good idea on your maintenance calories. You can also use online calculators to get an idea of your maintenance calories (although these calculators are not perfect.) Here is one. I am sure you have heard of My Fitness Pal, this is a great free tool to track your daily calorie input, but do not use the built in recommendations for calories as they are absurdly incorrect ( IPhone Version – Android Version ). Your maintenance calories will tell you what you need to eat to maintain your current weight at your current lifestyle.
- If your goal is to lose weight or gain weight we will need to adjust the maintenance calories. I suggest starting small, a 200 -300 calorie increase or decrease for an average person should show results. For example, if your maintenance calories are 2000 calories a day and you are wanting to lose weight, then you would start by reducing this number by 300 and taking you to eating 1700 calories a day. This would put you at a deficit of 300 calories a day or 1500 a week, which over time can be very substantial.
- You best friend in this journey is time and consistency. The goal is not a short term diet, but a lifestyle change. The goal is to make smarter decisions, knowing how calories can effect your weight and health. If you can consistently eat within your calorie intake goal then you will achieve results. I highly suggest tracking your food and weight daily as this holds your more accountable.
If you can be successful with this, then you can eat anything!
Seriously, once you learn how to give/take with calories, (i.e. skip the side item for the cookie) then you can eat anything. The good thing about a lifestyle change like this is that, you will not develop a complex with food. There is no such thing as “bad” food, a cookie will not make you fat, but eating in a surplus will, no matter what you are eating.
Disclaimer: This is a very very simplistic guide. This is a great place to start, but not an end goal. I will be making more in depth posts about this subject. I will be covering calorie make-up, (proteins, fats, carbs) how I cut/bulk, low calorie tips/recipes, etc. This is a great place to start as a beginner, and if you stick to this guide, you will see results.