With the internet swamped with "get fit quick" gimmicks, and fad diets, it's hard to know what is going to actually help you lose weight and what's click-bate fluff. If you're reading this article, we're happy to let you know you're in the right place. We asked Coach Matt Lee to share the weight loss strategies he teaches his clients and how to implement them into everyday life for long term success!
“Where do I even start when it comes to losing weight”?
This is the one question that everyone would love an answer for and one I get asked quite often. But honestly, weight loss is pretty simple as it really comes down to one equation:
That being said, it is definitely very easy to over complicate the weight loss process. And unfortunately, the more complex your plan is, the harder it will be to sustain long term. So, as you get things started, look to keep each step in your weight loss journey as SIMPLE as possible. And to help you with those steps, please see the important ones you want to focus on below.
Step 1: Move more
Think about the “calories out” side of the equation here. The more you move, the more calories you’ll burn.
First, resistance training will be very helpful. Look to get a workout in, whether that be in the gym or at home 3-4 times a week.
And outside of the gym, focus on increasing your non-exercise thermogenesis, or NEAT for short. NEAT can be walking the dog or taking the stairs instead of the elevator, fidgeting, washing the car, gardening, etc. Pretty much any movement that can be done outside of the gym that will burn calories.
Action Step: Set a daily step goal of 8,500 - 10,000 steps. This will be a great place to start.
Step 2: Eat more nutrient dense foods
Focus on eating primarily whole, unprocessed foods.
Processed foods are designed to be hyper-palatable. This means, they will make you want to eat more and more, which isn’t ideal for your weight loss journey. Whole foods that have been processed or refined as little as possible on the other hand, are packed with nutrients essential to helping you perform and feel your best.
Plus, whole foods are generally less calorie dense than most processed foods, so they have more volume per calorie. More food volume will keep you feeling fuller for longer. This can be a great dieting hack if you are always hungry during your weight loss journey.
Action Step: Fill your diet with nutrient dense whole foods like fresh fruits and vegetables, whole grains, healthy fats, legumes, and lean meats.
Step 3: Eat more protein
Protein is crucial for many reasons.
First, it helps your body build muscle, keeps bones healthy, helps with hormone production, and many other processes. Without enough protein, your body will start breaking down its own proteins, often from muscle to keep functioning. Having a decent amount of muscle on your body and balanced hormones will help tremendously in losing weight.
Second, protein takes more energy for your body to digest than other macronutrients (carbs and fats), so really pay attention to your overall protein intake.
Action Step: Aim to hit .8-1 gram of protein per lb. of bodyweight, daily.
Step 4: Sleep
Too little sleep leads to increased levels of cortisol (the stress hormone), which high cortisol levels can have a negative effect on your body, especially when it comes to weight loss.
Another point to note, when cortisol is released, ghrelin (the hunger hormone) is released right with it. Ghrelin in turn stimulates your appetite, which could then lead to some “unnecessary” eating.
Action Step: Try to sleep for 7-8 hours a night. Under sleeping will leave you hungrier, more stressed, will negatively affect muscle recovery, and of course will have your daily energy levels low.
Step 5: Log your food
Back to the calorie equation above. In order to lose weight, you’ll need to be in a caloric deficit, meaning you’ll need to eat less calories than you burn throughout the day.
It will be very important that you either follow a balanced nutrition plan or simply track calories to ensure that you are within that calorie deficit mark.
Action Step: Use food tracking apps or maintain a meal journal/planner to monitor your food intake and ensure you are eating less food than you're burning.
At the end of the day, weight loss does not have to be complicated. Patience and consistency with these above steps will lead you to the results that you want.
About Matt Lee:
My mission is to help build individuals both physically and mentally into the best versions of themselves. To help them gain confidence and learn their true worth through a healthy lifestyle.
Visit Matt Lee's website or follow him on instagram @mattleefit for more helpful tips and information to begin your weight loss journey and maintain a healthy happy lifestyle.
Visit: https://mattleefit.com for premium online fitness coaching!