Achieving Guaranteed Weight Loss: Simple Strategies and Tips

Guaranteed Weight Loss: Strategies and Tips for Success

Understanding the Mathematics of Weight Loss

The first thing to understand is that weight loss will challenge your will power and mental strength when it comes to your consistency and ultimately your results. Once you have accepted that, it becomes a simple maths equation.

Everyday, you will burn “X thousand” calories by simply functioning. That includes, waking up, sleeping, eating, walking around the house, doing chores, exercising, breathing even. The determining factors of these calories burned are things like weight, gender, height, activity level and age (note that your age is not as big of a factor as commonly assumed!)

Calorie Calculation and Base Metabolism

Use the calorie calculator on the Jack’s Gym website to establish your base metabolism which includes all of these factors.

Your base metabolism is how many calories you burn every day.

-300/500 kcal/ day for weight loss and use this over a week. This means if you -500 per day, it would be -3500 off of your weekly calories burned. Some days might be higher in calories, eg. Saturday & Sunday while some might be lower like Monday & Tuesday, as long as it equates over the week, you will stay on track.

If you can comfortably -800/1000 kcal/ day due to being heavier then do so. It will mean that progress in terms of total body mass lost will be much quicker. You will lose muscle.

Maintain high protein levels to maintain muscle mass. 1-2g per kg of ideal bodyweight is plenty. Commonly you will be hitting that anyway unless you are vegan. If you feel as though you are not, add in a protein supplement.

Add some cardio, x3 runs or big walks a week, increase step count to 10’000.

Stay consistent and don’t give up after 1 or 2 “bad days”.

If there is no quitting then there is no failure.

You can use an app like My fitness pal to track this. Enter your daily food in the diary.

To know for absolutely sure wether you are hitting your weekly calorie goals, simply check the scales regularly at the same time in the morning before food. If your weight is not decreasing then there is a mix up in the daily calculation of either foods or the tracking itself.

Practical Tips for Decreasing Calorie Intake

THINGS TO CONSIDER TO DECREASE WEEKLY CALS:

• Use spray cooking oil NOT pour

• Eliminate butter

• Use low cal options of sauces (up to 50% less cals)

• Fill plate with low cal foods first (vegetables etc)

• Drink 2L water everyday

• Coffee and tea will keep you full

• Low calorie snacks (low cal ice cream, popcorn over crisps etc)

• Bigger meals = less snacks between

• Have a smoothie for breakfast every other day

• Have a salad for lunch every other day

• Swap out full milk for almond or coconut milk

This means that you do not need a strict diet plan of exact meals every day, no outrageous amounts of time spent weighing foods or doing meal prep, no boring meals and most importantly no eliminating food groups.

You will quickly find low calorie meals that you like and can go to. Stay within your calories and you will lose weight.

Note: if you are certain that you are eating the correct amount of calories for weight loss and it is not happening over 1 month, then consult with a doctor as there may be a hormone imbalance.

An example week :

Calculate your WEEKLY allowance by 7x Daily Calorie goal
eg. My daily goal is 1800 kcal / day x7 = 12’600 kcal / week.

You can arrange those weekly calories however you choose and STILL GET RESULTS.

eg.
Fri: 3000 kcal
Sat: 3000 kcal
Sun: 2600 kcal
Mon: 1000 kcal
Tues: 1000 kcal
Wed: 1000 kcal
Thurs: 1000 kcal

TOTAL: 12’600 kcal / week

Now the reason I started counting on Friday was because commonly we will consume higher amounts of calories on the weekends, social events etc. With the above example, you will still reach your weight loss goal however you will soon realise that having so few calories in the week is unsustainable.

You will then have to adjust things in order to still reach your goals.

eg.
Fri: 2000 kcal
Sat: 2400 kcal
Sun: 2000 kcal
Mon: 1500 kcal
Tues: 1500 kcal
Wed: 1600 kcal
Thurs: 1600 kcal

TOTAL: 12’600 kcal / week

This means slightly less ‘wild’ on the weekends, but easier to manage in the week. This can even be worked around by intermittent fasting (skipping breakfast) on a couple of days per week, finding low calorie alcoholic drinks instead of regular ones, swapping out foods for lower calorie options, having salads for lunch Monday to Thursday, etc.