It's Not Rocket Science, But That Doesn't Mean It's Easy
Hey there, health warriors! Today, let's dive into the fundamental principles that pave the way for sustainable weight loss. Sure, it's not rocket science, but it does require some dedication and know-how. So, grab your pencils and let's get started!
Nutrition: Fueling Your Body Right
First things first: nutrition. It's the cornerstone of any successful weight loss journey. But fret not, we're not talking about complicated equations here. There are a few key concepts to grasp here. First, let’s tackle some definitions.
Basal Metabolic Rate (BMR): BMR is the energy you expend for basic bodily functions. Think, lungs breathing, heart beating, brain functioning…stuff like that. BMR does not include any activity you might do in a day no matter how insignificant that activity. Stuff like standing, walking, eating, the WOD.
Total Daily Energy Expenditure (TDEE): TDEE is to total amount of energy you expend in a day.
TDEE = BMR + Activity
There are lots of TDEE calculators out there to help you make an educated guess on your personal TDEE. Our favorite is linked here.*
Target Daily Calories (TDC): TDC is the number of calories you eat or drink in a day.
*Side note. It is really easy to overestimate your activity level with these online calculators. Unless you are a professional athlete chances are you are a moderate activity level or less. That’s not to discount the work you put into your workouts! But, because these calculators have to take into consideration all types of athletes and fitness programs us “average CrossFitters” shouldn’t be clicking intense. I know, I know….if feels like it but trust me for this purpose moderate or less.
Step one. Calculate your TDEE.
Got that number? Cool! Because we are talking specifically about weight loss (and more specifically fat loss) we are going to take that number and subtract 300 - 500 calories. Don’t over think this. Pick a number and try it. Adjustments can be made at any time just by recalculating your TDC.
Target Daily Calories (TDC) = TDEE - 300-500cal.
This slight deficit will set the stage for steady, sustainable weight loss without leaving you feeling deprived. Remember, it's all about balance!
Step 2. Break it out.
Now, let's talk about portion sizes. Aim to consume at least 1 gram of protein per pound of body weight. Protein not only helps with muscle repair and growth but also keeps you feeling fuller for longer. So load up on lean meats, eggs, tofu, and legumes to hit your protein goals.
Fill the rest of your plate with with colorful, nutrient-packed vegetables, fruits, healthy fats to equal your TDC. Think of them as nature's multivitamin – essential for overall health and vitality.
Step 3. Sweat It Out
Next up, let's break a sweat! Exercise is a crucial component of any weight loss journey, not just for torching calories but also for improving mood, boosting energy levels, and enhancing overall well-being.
When it comes to workouts, variety is key. 3-5 workout classes/week. These workouts not only rev up your metabolism but also keep things interesting and challenging.
But hey, don't forget about the importance of steady-state cardio. We want you to move outside the gym as well. Aim for 3-4 sessions of 20-40 minutes of Zone 2 exercise each week. What's Zone 2, you ask? Well, it's that sweet spot where you're working at a moderate intensity – enough to break a sweat but still able to hold a conversation without gasping for air. Think brisk walks, cycling, or swimming – activities that get your heart pumping without pushing you to the brink.
At a minimum. Aim for 10,000 steps per day.
Consistency: The Secret Sauce
Last but certainly not least, let's talk consistency. This, my friends, is the secret sauce that separates the success stories from the setbacks. Consistency is about showing up, day in and day out, even when motivation wanes and life throws curveballs your way.
Remember, Rome wasn't built in a day, and neither is a healthy, sustainable lifestyle. It's the small, consistent actions – like showing up a minimum of 15 workouts a month or choosing grilled chicken over fried or walking 10,000 steps every day– that add up to big results over time.
So stick with it, stay the course, and trust the process. And above all, be kind to yourself along the way. Celebrate your victories, no matter how small, and learn from your setbacks. After all, it's not about perfection – it's about progress.
And there you have it, folks – the basics of sustainable weight loss, broken down into bite-sized nuggets of wisdom. Now go forth, fuel your body, move with purpose, and remember: it's not rocket science, but with dedication and consistency, you can achieve anything you set your mind to.
Want us to figure out all this stuff for you? Fill out our nutrition questionnaire and we will create a custom nutrition plan just for you. It is one of the perks of membership at CrossFit Valley Center.