The truth to “dieting” when aiming for weight loss, is people tend to make it more complicated than it needs to be. If you’re transforming your life from sedentary to active, and changing poor eating habits to healthy, you’re going to experience weight loss.
Someone living a sedentary lifestyle is expending 200-300 calories per day and consuming 2000 calories with a poor diet. A poor diet consists of 0 servings of fruits and vegetables, high amount of carbohydrates, maybe 70% carbs and 30% fat.
The resting metabolic rate may be somewhere around 1100 kcals, (this is the number of calories your body burns just functioning each day.)
So if a sedentary person who consumes 2,000 calories per day, burns around 300 cals with daily activities, and 1,100 for body function. This person has a surplus by the end of the day of 900 calories that they consumed but didn’t burn. This means they consumed 900 calories worth of food that their body has stored.
If they go to bed each night with 900 extra calories for 7 days, that’s 6,300 calories per week that your body doesn’t need.
This is how people become overweight and obese.
Now consider someone consuming the same amount of calories, 2000 per day. These calories consist of 3 servings of fruits and vegetables, 60% carbohydrates, 20% fat, and 10% protein. This individual burns 450 calories per day with her workout, and 300 with her daily activities and her resting metabolic rate is also 1100. The math comes out to around 1,750 calories per day that this person expends with an additional 250 left over. Because this person is exercising, the body will use this 250 for recovery and muscle growth.
The more fit this individual gets the more calories she will burn throughout her day and the more muscle her body grows the more efficient she will become at burning calories.
The more calories your body burns throughout the day, the more days your body goes without having to handle 900+ extra calories, the more weight loss you will experience.
Each person is consuming the same amount of calories as the one likely to be obese.
The second person is on a nutrition plan (not “diet” plan) that balances out her MACROS.
She is on a workout plan that has her burning 450 calories in just 30 minutes.
You see, you don’t have to go hungry to experience weight loss or a lifestyle transformation. You don’t have to restrict your body of food groups or deprive yourself calories. If you’re overweight or obese you’re likely consuming too many calories from fat and consuming more carbohydrates than you’re burning off.
If you get on a nutrient dense food plan that helps you balance your proteins, carbs and fats (Macros), and an exercise program that burns 400-500 calories per day, you will start to see weight loss without decreasing your calories.
I recommend starting with this. After a month or two of focusing on swapping unhealthy to healthy we can talk about decreasing your calories by 500-1000 per day to continue seeing weight loss. But a huge reason people don’t succeed at lifestyle changes and losing weight, is because they do too much all at once and make themselves crazy by going hungry, restricting their body of food groups, and starting a new workout program all at once.
If you’re looking for a program that does just this, myself and 40 other women start today. Why wait, you can start today too..