Step 1: Determine How Many Calories You Really Need
When it comes to weight loss, a calorie deficit is necessary. If you don't know how many calories you need, it can be difficult to tell whether you're eating too few calories for weight loss or too many for weight maintenance. Determine your calorie needs by using the standard Mifflin equation.
If you’re a man, use the following equation: (10 x w) + (6.25 x h) – (5 x a) + 5, and for a woman, (10 x w) + (6.25 x h) – (5 x a) –161. Where w = weight in kilos, h = height in cm, and a = your age in years. This will give you the amount of calories you need to just live, also known as your resting metabolic rate.
Multiply this number by an activity factor where 1.2 is little to no exercise, 1.4 is for those who are active or light exercisers, 1.5 is for those who are moderate exercisers, about 3 to 5 days per week, and 1.7 is if you are exercising hard in the gym up to 6 days per week. This will give you an idea of the number of calories you should ideally be getting each day.
Step 2: Eat on a regular basis.
Most people think eating less means they need to take it to extremes by limiting their eating or abstaining from eating for extended periods, but this method rarely works. For one, when you don’t eat for hours, your blood sugar levels will crash, and when this happens, cravings and appetite can become insatiable, resulting in binge-eating to overcompensate for the lack of food.
Instead of abstaining from eating, eat more frequently. Eating every 3 hours will help keep your blood glucose levels balanced, ensuring hunger and cravings remain in check.
Aim for five meals per day with roughly the same calorie level. Eat within 30 minutes of getting up in the morning to kick-start your metabolism, and then eat every 2 to 3 hours after that.
Step 3: Eat fewer carbohydrates and more protein.
Both macronutrients are necessary for a healthy diet, but the ratio of these two nutrients can result in not only faster weight loss, but also a change in appearance. Eating a high-protein diet that is lower in carbs has been shown to result in quicker weight loss and a better body composition—more lean muscle and less body fat. In addition, those who follow higher protein diets have less hunger, lower cholesterol levels, and feel more energetic than those who follow higher carbohydrate diets of the same calorie level.
Eat a diet that is about 40% protein and 30% carbs. High-quality protein sources should include lean red meat, poultry, whole eggs, and low-fat dairy. As for carbs, keep them to high-fiber, low-glycemic options such as vegetables, fruit, beans, legumes, and whole grains like brown rice and oatmeal.
Step 4: Do Not Ignore Fat
At one time, fat was thought to be the bad guy when it came to weight loss diets, but fat doesn’t make you fat! Fat is an essential nutrient for any diet plan; it plays roles in hormone balance and has been shown to be a thermogenic nutrient. Which means it raises your body’s metabolic rate.
A healthy diet should include about 30% of your calories from fat, including polyunsaturated and monounsaturated fats. These fats can be found in fatty fish like salmon and also in avocados, olives, olive oil, coconut oil, whole eggs, nuts, and dairy products.
Step 5: Make it a lifestyle.
Permanent weight loss isn’t about following a "diet" for just a few weeks; it’s about staying the course for life. Consistently eating fresh, natural, whole foods and abstaining from processed foods high in calories, sugar, and unhealthy fats will ensure your weight remains stable, and you remain healthy for the long run. If you’re not sure how to get started towards losing weight and a healthy lifestyle, use a meal planning service to make sure you get the right calories and the right macronutrients. Protein box does just that! Sign up for our meal planning service, and we will cook, prepare, portion, and deliver all the meals on your personalized menu directly to your door.
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