THANK YOU for all your generous support of my writing endeavour! It really means the world to me.🤍
As a way of giving back, I thought I’d start a series on Health and Fitness—something that I am unabashedly passionate about, and have invested an obscene amount of time researching on—in the hope that it could be of some use to you.
If you have recently decided to embark on your Health and Fitness and/or Weight Loss journey but are not sure of where to start, here are some simple, easy-to-follow tips!
1. There Are No Quick-fixes
The only guarantees in life are death and taxes. There are no quick-fixes, no guaranteed rules that will help anyone lose weight miraculously. If anyone were to tell you otherwise, they are lying to you.
2. Calories In and Calories Out
The law of thermodynamics is strictly what governs the success (or failure) of your weight loss journey. To burn a pound of body fat, you will need to reach a deficit of around 3,500 calories. When you have reached a deficit of 3,500 calories, then you will lose a pound! No magic, just math.
In order to calculate your caloric deficit, you will need to first figure out how many calories you roughly burn every day, which is also known as your Total Daily Energy Expenditure (TDEE). This entry level calculator will help you get started. Our TDEE is more complex than what the calculator gives us, which I will dive into later in this series, but for now, this calculator will do the job!
3. Start with a Small Change
Increase your daily activity level by adding a short exercise routine that you can commit to—one that is realistic and not a daunting task for you to accomplish every day. Start with 15 minutes, which is only the approximate length of 3 songs only!
4. Eat More Protein
“Thermic Effect of Food”, or TEF, is the increase of the metabolic rate that occurs from digestion. The simple act of eating foods that has a higher TEF will biologically require your body to burn more calories when digesting them. As a general guideline:
- Protein: 20-35% of calories burned through processing
- Carbohydrates: 5-15% of calories burned through processing
- Fats: 0-5% of calories burned through processing
5. Avoid Drinking Your Calories
There can be a lot of hidden calories in drinks, usually from all the added sugars. Besides the undesirable calories, another hidden pitfall of sugary drinks is the spike in insulin level. When your insulin level subsequently drops from the sugar spike, the dip is when your body sends you hunger signals. In other words, you may feel the munchies (and potentially consume more calories) that your body does not actually need.
6. Change Your Self-talk
Be kind about how you talk to yourself. You are courageous enough to embark on this journey for yourself; allow yourself the grace of patience and time. Weight loss and/or lifestyle changes are not easy nor expeditious. A paradigm shift on this journey will allow you to enjoy the process and make more lasting, sustainable changes. In the grand scheme of a lifetime, what’s a year?
Thanks reading! I hope you found this entry helpful. Stay tuned for more specific workout regiments and nutritious meal ideas.
Change begins at the end of your comfort zoneRoy T. Bennett