At Body&Fit, we believe fitness is all about feeling good in our own bodies. In most cases, losing weight can give us the confidence we need to get there, although it’s important to do it in a healthy, lasting way. In this article, we ditch the diet fads and discuss how to lose weight while keeping your physical and mental wellbeing in the best shape possible.
Weight loss: where do I start?
The basics of weight loss are simple — consistent exercise and a calorie-restricted diet. A calorie is a measure of the amount of energy in food (it’s also referred to as a ‘kcal’). Almost everything we eat and drink contains calories, and we all need them to stay alive. On average, a man needs around 2,500 kcal and a woman roughly 2,000 kcal per day, although it all depends on your lifestyle, physique and activity levels. You can use an online calorie counter to get a good idea of how many calories you need each day.
When you consume fewer calories than you burn (known as maintaining a calorie deficit), you’ll lose weight in a natural, healthy way. If you’re ready to start losing weight by counting calories, follow the steps below to kick start your journey:
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Calculate how many calories you need each day.
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Pick a realistic and achievable goal.
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Use an app (like MyFitnessPal) to track your nutrition habits for one week. Afterwards, check how many calories you consume on average per day.
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Compare this to your calorie needs.
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See what you need to adjust in order to lose weight.
If you’re eating equal to or more than your daily requirement, you’ll need to consume fewer calories to lose weight. In general, that means eating around 500 kcal less each day, although it can depend on things like your body, gender and amount you want to lose.
Our complete range of weight loss essentials is your go-to for all the weight loss shakes, foods and supplements you need to manage your calorie intake and achieve your goals.
Weight loss without calorie counting
The structured and time-consuming nature of counting calories isn’t for everyone. We get it. There are, however, other ways to help with weight loss, as long as you’re open to making some small lifestyle changes.