To lose fat the only true way to do it is to put your body into a caloric deficit. Essentially being in a caloric deficit means you’re consuming less calories than your body needs to maintain its current weight.
Your body needs calories in order to maintain healthy brain function, to regulate the body’s natural systems, such as heart and organ function, etc. Your body needs calories for everyday things like walking, talking, cooking, working; and your body needs calories to do extra things like exercise, sports, and activities. When you consume more calories than your body uses to do daily things you start to put on fat. Years of eating too many calories add up to weight gain.
By eating in a 500-calorie deficit you have the potential to lose up to 1 pound of fat per week. Something to keep in mind throughout this process is that losing fat is not a linear process.
There will, absolutely, be ups and downs on the scale. It’s important to know that it’s completely okay and 100% normal. It’s also why it’s important to take progress pictures and measurements because more often than not your measurements will show before the scale does.
For most people it’s very simple changes that need to be made to put you on the track to success. Things like eliminating drinks with calories like coees with cream and sugars, pop, juice etc. You should really drink water most often, coffee black or with milk or a light cream, and zero calorie sodas. You don’t want to waste your calories that could have gone towards food on a drink that won’t leave you feeling full at all. Throughout the program I will continue to adjust your calories and macros, but it’s very important not to lie to yourself about how much you’re actually taking in. Being honest about what your intake is the key to success. In order for this program to work, you will need to purchase a food scale, and utilize measuring cups and spoons for both liquid and dry foods. Like I said before this might seem like a chore to measure out your food, but once you get the hang of it, it’s very quick and easy. In time you will get so familiar with portion sizes and how much you can take in to stay on track you won’t really even have to physically track, you’ll just know. If you ever find yourself unsure of exactly how many calories are in a particular dish, always overestimate to properly compensate. The last thing you want is to assume a dish is only 500 calories when it’s closer to 900, because that would almost entirely negate your daily caloric deficit. It’s why we must be true to ourselves. Only you are in control of you. If you trust in the process, you will be successful, but that requires being true to yourself, and not embellishing on what you consume throughout the day.