HOW CAN I LOSE WEIGHT WITHOUT SLASHING MY CALORIES?
DO YOU HAVE A WEIGHT LOSS GOAL?
Good news! Despite what the media would have us believe, there are multiple ways that we can achieve that goal that DON'T involve starvation or weight loss shakes!
AND EVEN BETTER NEWS…
Slashing your calories as low as possible is not the answer!!
There are multiple other habits & actions we can take that will result in weight loss WITHOUT going on any drastic juice cleanse detox diets or attempting to starve yourself!!
SO WHAT CAN YOU DO? ✍🏼
The basic principle that will result in fat loss is that our body needs to burn more calories than we're consuming
So rather than only putting our focus on how many calories we're eating, we can also do 5 other things to increase the energy deficit 👇🏼
So let’s get into it…
1. MOVE MORE
Rather than trying to eat less, what if you moved more?
This would increase your total daily caloric burn, therefore increasing the deficit between how much you consume & how much your body is burning.
You could do this simply by going for a walk each day or doing 4 workouts per week instead of 2.
2. INCREASED INTENSITY
Increase the effort you're putting into your workouts.
Are you applying adequate stress to your body during your workouts?
Ask yourself 🧐
~ Could I lift heavier (safely)?
~ Could I challenge myself more?
~ Could I be more compliant on my rest breaks?
3. FOCUS ON FOOD QUALITY
Yes, a Big Mac or a Donut may have the same amount of calories as a home-cooked meal.
BUT not all calories are created equal…
The caloric cost (i.e. the number of calories the body uses to digest food) of a meal high in protein, fibre, and fresh whole foods will be higher than highly processed foods.
Furthermore - a diet that is largely filled with highly processed foods will be lacking in essential micronutrients, which will then impair the body's ability to function optimally.
4. IMPROVE COMPLIANCE
You can't manage or improve what you don't know 🤎
Simply tracking your current food intake and reducing it by 200 calories/day will produce the consistent & sustainable progress you want.
And because you're not trying to starve yourself you're much more likely to stick to it for longer than 3 weeks!!
Stop wasting your money on weight loss shakes or new diet books. Instead, put that effort into understanding & optimising what you're currently doing.
5. INCREASE CONSISTENCY
Instead of trying to eat 1,100 calories Monday - Thursday, and then blowing out to 3500 calories Friday, Saturday, Sunday (14,900 total for the week)...
What if you consistently ate 1,800 calories 7 days per week? (12,600 calories total for the week)
You don't need to be extreme, just consistent & patient!
Kate xx
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