HOW TO REDUCE CALORIES TO LOSE WEIGHT AND KEEP IT OFF

It is difficult to lose weight without creating calorie deficit. However, we should never do crash diets…. They don’t work in the long run because they disrupt important hormones and enzymes. They stress our body, which goes into ‘fat-storing’ mode.  We lose weight at first and reach plateau after just few weeks. An over-stressed body does not function on the optimal level. That leads to weight gain, especially when we immediately start eating the same as before the cut.

There is a better way to create the energy deficit and lose weight.

Before you even start thinking about your calorie intake, just start eating better. Make sure you have plenty vegetables with every meal, increase your protein intake (women should be aiming for 90-120g/day), reduce bread and pastas or any processed carbohydrates. Not because they are super bad, but because it is easy to overeat those. Choose carbs like rice, potatoes, sweet potatoes, carrots, quinoa and fruits. Stay away from any highly palatable foods (treats, fast foods, etc.), as again, it is difficult to stop eating them. Include healthy fats in your diet. Try cooking simple and quick meals.

By eating healthier and nutritious foods, including proteins and healthy fats that are highly satiable, you will naturally reduce your portion size as well as cravings. You will start losing weight, without actively thinking about cutting calories.

For some of you that may be enough to reach your ideal weight.

Yet if you reach plateau, before you achieve your healthy weight (make sure your target weight is healthy and realistic), it is time for the second step. For two to three weeks log everything you put into your mouth, including food, drinks and alcohol. Don’t make any nutritional changes at this point and be honest with yourself. That will help you find out what your average daily calories consumption is as well as how many carbohydrates, proteins fats and fibre you actually eat and drink. Most people underestimate their calorie consumption. It is a great opportunity to learn more about your body, nutrition and improve your habits.

To create the calorie deficit you have two options, move more or eat less.

1.       If your weight is not moving neither up nor down, the calories you consume are your maintenance level. If that is the case, track your movements for a couple of weeks and then start gradually increasing your activity levels. Think about anything that you can easily add to your lifestyle and keep on doing forever: walk more, take stairs, park on the furthest spot on the parking lot…. Try to add about 500-1000 steps each week.

2.       If you keep on putting on weight, you eat above your maintenance level. Cut 300-500kcal every 2-3 weeks until you stop putting on weight. At the same time move more. Track your steps and try to add 500-1000 every week.

Remember that our body needs 2-3 weeks for adaptations to happen before we reach plateau. So take small, easy steps. You don’t want to feel that you are dieting or overtraining in the first weeks of your weight loss journey. We don’t put on 20kg in two months therefore we should not aim to lose it that fast. It is impossible for most people without severely stressing the body and becoming physically and mentally unhealthy.

At this point you have just one option. If you have not started yet, you must introduce strength training to your weekly routine. It will improve your metabolism, health and confidence as well as make you look great naked. If you are still consuming high number of calories (women over approximately 2000 kcal and men over approx. 3000 kcal – you can google what is a healthy calorie intake for a person your age/weight/height), you may cut more calories.

Watch your body/energy/mood carefully and don’t rush it.

Don’t cut calories if you keep on losing weight or after you reach your ideal weight.

Never go under 1500 kcal/day if you are a woman or 2000 kcal if you are a man.

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