top of page
  • laurenfeagincpt

HOW TO LOSE WEIGHT AND KEEP IT OFF FOREVER

Updated: Jun 20, 2023

Today I am going to tell you how to lose weight.

No hacks.

No quick fixes.

No fluff.

If you want to lose weight, read every single word in this blog and apply it to your life.

These are my top tips for losing weight and keeping it off forever.


HOW TO LOSE WEIGHT AND KEEP IT OFF FOREVER.

Weight loss is not new. If you are human and you are breathing, then you have either had a

goal of losing weight or someone you know has had a goal of losing weight. Many people want to lose weight... but they don't know how. Google searches and even seeking out a doctor can be a dangerous place to find weight loss help.


You don't need weight loss pills.

You don't need a restrictive diet.

You don't need to put your life on hold.

You need lifestyle habit changes.

Now, let's dig into those lifestyle habit changes.


THE ONLY WAY TO LOSE WEIGHT: EAT IN A CALORIE DEFICIT

What is a calorie deficit? A calorie deficit is eating less calories (energy) than you burn during a day (through exercise and every day activities). You will not lose weight if you are not eating less calories than you are burning. You can figure out your calorie deficit target by clicking this link and filling out the information:

This amount is your estimated MAINTENANCE Calories.

Subtract 250 to 500 calories from this number to get your calorie deficit amount.


MACROS MATTER

When it comes to weight (fat) loss, protein is the most important macro. When you are eating in a calorie deficit, your body tries to fight the restricted food intake by

increasing your hunger levels. (sigh..) Protein has a satiating effect, which means it helps you to stay and feel more full! (YAY PROTEIN) Make sure you are eating at least 1.6g to 2.2g / kg of body weight in kg. Carbs are the second most important macro when it comes to weight loss. Make sure your diet is at least 40% carbs. AND let's not forget about fat. Make sure your diet has at least 20% of the daily amount from fat!


LIFT WEIGHTS AND DO CARDIO

Lifting weights is one of the key elements to losing weight and keeping the weight off.

When we lift weights while dieting, we preserve and grow muscle. (yes you can still grow

some muscle even if you are in a calorie deficit) The more muscle mass you have, the more total calories your body burns at rest. While this amount isn't insanely more, it still helps to keep the weight off. If you are wanting to have a toned look, lifting weights is key.


Believe it or not, cardio is also great for losing weight.


Before we go any further, let me just say... EXCESSIVE CARDIO is not great for weight loss.

Cardio is a great tool to use when you are trying to lose weight. When you begin to lose weight, you don't have to do cardio at all. Eating in a calorie deficit is enough. When your weight loss begins to plateau, cardio can be added in your program to help boost

calories burned in a day. So, instead of steadily decreasing calories to almost nothing, you can add more cardio to help with the overall calories burned in a day. Also, cardio is fantastic for your overall health. So, don't skip out on cardio.


THE MOST UNDERRATED PIECE: YOUR NON-EXERCISE ACTIVITY THERMOGENESIS

AKA also known as your NEAT. This is the portion of your total calories burned that includes the calories you burn ~outside~ of the thermogenic effect of the food you eat and the calories you burn during exercise. This can be in the form of breathing, fidgeting, bending, moving, walking, WHATEVER you do throughout the day.


When you eat in a calorie deficit, your body reacts to this by decreasing your energy, thus

making you want to move LESS. (sigh again) When you move less, you burn less calories during the day which puts you in a smaller calorie deficit, making it harder to lose weight.


Keeping your NEAT up throughout the day with simply getting up to stand or by going on a

daily walk during the day, can help tremendously in your weight loss journey.


I'LL HAVE A WATER, PLEASE.

You have probably heard this before, but I am going to tell you again…

When you are trying to lose weight, make sure you are drinking enough water.

What's enough water for you, you ask?


We can answer this in 2 ways.

1. You can tell if you're hydrated enough with the color of your pee. Is it clear? You are

good. Is it deep yellow? DRINK MORE WATER.

2. Just make sure to drink at least 64oz of water a day.

Drinking water throughout the day can help aid in keeping you feeling full throughout the

day.

FREE TIP: BEFORE EACH MEAL, DRINK 16OZ OF WATER.


SLEEP AND STRESS MANAGEMENT ARE KEYS TO LIFE

If you're stressed and run on a poor sleep schedule, don't even try to start losing weight. Stress and sleep BOTH can negatively affect your weight loss journey.


When you'e not getting enough sleep and/or your stress levels are high, you are way more

likely to not stick to your diet. Not only are your hormones negatively affected, but you are also not able to fight mentally. Weight loss is a mental battle. If you are not mentally well before your weight loss journey, you are setting yourself up for failure. Make sure to manage your stress with what helps YOU most. This can be taking daily walks, meditating, reading, spending time with your family (or dog), etc. Set a sleep schedule and stick to it. It's ideal to get at least 7+ hours per night. If you can get at least 7 hours of sleep a night, GREAT! If not, get as many as you can consistently. Set your schedule. Put your phone away. Turn the tv off. Prioritize your sleep.


THAT IS IT.

If you want to lose weight, write those 6 tips down and apply them to your life.

You can lose weight, AND KEEP IT OFF...but you are going to have to make some lifestyle habit

changes.


NEED PROOF THE TIPS ABOVE WORK? KEEP READING.

Kait came to me wanting to slim down for her wedding coming up in about half a year.

She applied every single one of those tips above.



She…

-ate consistently in a calorie deficit with some diet breaks mixed in

-hit her protein target consistently

-strength trained 4-5x every single week

-added cardio slowly

-kept her daily NEAT up with daily walks

-drank plenty of water a day

-found ways to manage her stress and get enough sleep

She created daily lifestyle habits that she continues today and ended up losing 20 pounds in a

little over half a year and got married feeling confident and was glowing!


This next one is a little personal...

because it's my own weight loss journey.

This is how I figured out the 6 weight loss tips, I explained above.

I hit a low in my life where I didn't feel confident. I didn't feel healthy. I didn't like what I saw

in the mirror.

I tried the fad diets, the quick fixes, the weight loss pills, the restrictive diet and each time I

failed and went back to the beginning.

When I learned about proper nutrition and exercise, my life changed forever.

Now, 5 years later I still apply the 6 tips above (except not in a calorie deficit now).

I went from unhealthy, unhappy, un-confident (not a word okay), to keeping an active

lifestyle and being able to go through a BULK where I am not intentionally gaining weight to

build more muscle so that I can, once again, apply the 6 tips from above to cut my weight

back down.


I didn't write this blog to just type some random words.

My hope is that this blog helps you with your weight loss journey...

...that these tips help you to make lifestyle habit changes.

...lifestyle habit changes that help to lose weight and keep it off forever.


If you read this blog, but still need help with accountability and setting up your

nutrition and exercise program, apply through the link below for One-One Online

Coaching with me!

Online Coaching Application


Investing in your health is NEVER a bad decision.


Enough reading. Le's get healthy.

3 views0 comments

Recent Posts

See All

Comentários


bottom of page