How To Lose Weight in 4 Steps
How To Lose Weight in 4 Steps ?
We all know that losing weight is a difficult task that will take you a long time. But the satisfaction of reaching the weight you’ve long wanted will make you forget all the time you spent controlling your diet! But do you know how to lose weight sustainably? We explain how to get there in just 4 steps!
Here is how to lose weight in 4 steps:
Step one: give yourself a weight goal
First step, and not the least, that of setting a goal. A lot of people decide to lose weight because they don’t feel good about themselves, because they want to please someone or themselves, but they don’t have a real purpose. These are just simple short term goals, and this is where the problem arises! If you don’t set a goal, you will lose motivation as soon as you reach your short-term goal, and you will regain all the weight you lost!
In order to be successful in your weight loss in the best possible way, set yourself an ultimate, long-term goal, as well as several short- and medium-term goals, which will allow you to achieve this goal! Let’s take an example: let’s say you weigh 90 kilos, all for 1m60. Your long-term goal will be to reach 60 kilos, and your goals will initially be to reach 80 kilos in 2 months, then 70 kilos in the following 3 months, and finally 60 kilos in the next 5 months. follow.
Doing this will allow you to be satisfied with yourself, because you will have achieved your goals. You will always keep your motivation until your goal is reached!
Step two: Respect the basics of a balanced diet
You have surely heard of the food pyramid! It is the basis for a balanced diet , and is made up of 6 food groups. The foods closest to the base will be those to eat in large quantities, and those closest to the top will be eaten in smaller quantities!
The 6 food groups are as follows, from the base to the top: unsweetened drinks, fruits and vegetables, starches, proteins, fats and sugary products.
A balanced diet is eating everything, in reasonable amounts! For example, fruits and vegetables can be eaten several times a day, while sugary products should be limited.
Step three: be in a calorie deficit
To lose weight, you need to be in a calorie deficit , which means consuming less than you need. We can then speak of a low calorie diet. In order to be in a calorie deficit, you just need to reduce your intakes, so that they are lower than what you need. To do this, you need to know how to estimate your needs, so that you can then estimate your contributions!
To do this, nothing could be simpler, you just need to do two calculations, the first will determine the energy you will spend at rest: the basal metabolism, and the second the total energy spent in a day. The calculations are as follows:
For women: 0.963 * Weight 0.48 (kilos) * Height 0.5 (meter) * Age -0.13 (years)
For men: 1.083 * Weight 0.48 (kilos) * Height 0.5 (meter) * Age -0.13 (years)
You now know your basal metabolism, now you just have to multiply it by the coefficient of physical activity. It’s up to you to choose the one that suits you best among the following:
- Sedentary: you do not exercise, multiply your metabolism by 1.2
- Slightly active: you exercise 1 to 3 times a week, multiply your metabolism by 1.375
- Active: you exercise 3 to 5 times a week, multiply your metabolism by 1.55
- Very active: you exercise daily, in a fairly sustained way, multiply your metabolism by 1.725
- Extremely active: you exercise very physical daily, multiply your metabolism by 1.9
You will get your daily energy expenditure, in calories (kcal)
Step four: distribute your macronutrients correctly
Last step to start your weight loss, the breakdown of macronutrients. These are the proteins, fats, and carbohydrates, and if distributed correctly, they will allow you to lose weight correctly and over time. The ideal distribution, given by ANSES, is as follows:
- 10 to 20% protein
- 40 to 55% carbohydrates
- 35 to 40% lipids
There you have it, you now know how to start your weight loss. All you have to do is arm yourself with patience and motivation!