Weight loss is a journey, not a quick fix. Many people jump into fad diets or extreme workout regimens hoping for fast results—but end up frustrated and give up too soon. The truth is that sustainable weight management requires a balanced and long-term approach. Below are some highly effective strategies you can incorporate into your routine and how to start.
Embrace the Calorie Deficit
One of the most fundamental principles of weight loss is maintaining a calorie deficit—that is, burning more calories than you consume. This doesn’t mean you have to starve yourself. Instead, focus on:
- Balanced meals with whole foods
- Portion control to avoid overeating
- Nutrient-dense fruits, vegetables, and whole grains
Even a modest calorie deficit, when sustained over time, can lead to steady and consistent weight loss. How to do this?
- Search for a Total Daily Energy Expenditure calculator. There are a few online that are for free! You enter your age, weight, height, and activity level and the calculator will estimate your daily caloric requirements to maintain your current weight.
- Reduce your calorie intake by 200-500 calories each day. Don’t give up, weight loss is going to take time and many factors can play a role in the number that you see on the scale.
- Record everything you eat for 1-2 weeks to determine how many calories you are consuming. This will also start giving you an idea of how many calories are in certain foods.
Build Muscle Instead of Only Doing Cardio
While cardio (running, cycling, or swimming) is great for heart health and burning calories, strength training is crucial for long-term weight loss. Why? Because muscle tissue burns more calories at rest compared to fat tissue. A balanced exercise routine should include:
- Resistance training (e.g., weightlifting, bodyweight exercises)
- High-intensity interval training (HIIT)
- Moderate cardio sessions to improve endurance
When you build lean muscle, you boost your metabolism and enhance overall fat-burning potential.
Know Your Maintenance Calories
After you’ve spent time losing weight or gaining muscle, you need to determine your maintenance calories—the number of daily calories that keeps your weight stable. This is essential for avoiding plateaus and the common yo-yo effect. Understanding your maintenance range helps you:
- Adjust your diet when weight loss stalls
- Plan for muscle-building phases versus fat-loss phases
- Maintain a balanced, healthy weight over the long run
Remember to enjoy the journey. Weight loss and wellness is a journey! We have various juice cleanses that can help kickstart your weight loss journey and help set you up in the right direction. Speak to us if you have any questions!
Team Green Press
