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Weight Loss Plans for Beginners | weight loss basics

weight loss plan | weight loss program | weight loss basics | easiest way to lose weight | quick weight loss | Weight Loss Plans for Beginners

A close-up of a man who holds abdominal fat in his hands illustrates the importance of weight loss.

Weight loss is neither rocket science nor an illusion.

If you are going to lose weight, you need to create a calorie deficit. That means you need to reduce your calorie intake or increase your calorie expenditure. You can do this through diet and exercise. Eating a balanced diet that is lower in calories and engaging in physical activity to burn extra calories will help you create the deficit needed to lose weight.

Every day, your body expends a certain number of calories to keep you going. You and your dietician can calculate total daily energy expenditure or TDEE. You will gain weight if your diet contains more calories than your TDEE (an excess). You will lose weight if your diet contains fewer calories than your TDEE (a shortfall).

It's important to keep in mind that TDEE is just an estimate and can vary based on several factors, including your age, gender, height, weight, and activity level. It's also important to be aware of what you're eating and to track your calorie consumption. You only need to make sure that you're not underestimating how many calories you're taking in. If you're trying to lose weight, it's a good idea to work with a dietician to develop a healthy eating plan that will help you reach your goals.

They will be able to provide you with an individualized plan that takes into consideration your lifestyle, any health conditions, and other dietary needs. Additionally, they can help you make food choices that are healthy and sustainable in the long term. Ultimately, the decision of what type of diet to follow is up to you, but it is important to make sure that you start your journey after knowing the proper theoretical basis. It is because you can accept and adhere to your new lifestyle, and then adjust your diet and exercise over time.

While exercise can help with weight loss, it's not the only factor. The most important factor in weight loss is creating a calorie deficit, which you will achieve through a combination of diet and exercise. By eating fewer calories than your body needs, you can create a calorie deficit and lose weight. Exercise can help by burning additional calories. Ultimately, the key to weight loss is to find a healthy and sustainable balance of diet and exercise that works for you.

To maintain or gain weight while eating at a true deficit, your body would have to break the rules of nature by producing energy without fuel. Therefore, it is not possible to gain or maintain weight while eating at a true deficit.

It's also essential to realize that the terms "weight loss" and "fat loss" are practically equivalent. It goes without saying that if you lose weight, you must also lose fat.

Weight Loss Plan

Determine the best time to start

Decide if the moment is right and if you're prepared to make the required changes. Be smart in your planning as well; consider how you'll respond to situations that put your commitment to the test and the inevitable slight setbacks.

Take your "before" measurements
  1. Measure your waist with measuring tape. Ideally, your waist measurement should be less than half of your height. (So, if you're 5 foot 6, or 66 inches tall, your waist circumference should be less than 33 inches.)
  2. Measure your weight.
  3. Measure your blood glucose level by the strip in the morning before taking any food, and then 2 hours after breakfast.
  4. If possible, consult a doctor or nutritionist, whichever is easiest for you. Certainly, obesity or being overweight causes hazards in your daily life. If your weight is causing serious health problems, your doctor may recommend weight-loss surgery or medicines. In this extreme scenario, your doctor will share the risk-benefit ratio with you.
  5. Your doctor or nutritionist may consider your physical fitness first. They could or could not request some tests. Measure your lipid profile, for example, or get an abdominal ultrasonogram to see if you have a fatty liver. There are also other related tests, like serum creatinine level and ECG, to see if your heart and kidneys are healthy and perfect for adapting to your weight loss process. However, you can start your journey if you do not have any major problems.
  6. Take photos of your front, back, and side with a minimum of the dress.

Share your experience with others 

You cannot achieve it alone. Talk to your doctor, family, and friends for support. Share your knowledge. Learn, and let others learn. Share your experience with others. Make videos of your diet, write on social media, and write blog posts With this approach, you will be able to maintain your motivation.

Estimate your TDEE

We have another complete article on TDEE estimation.

Set a daily calorie goal

Try to reduce your TDEE by 10–20%. Going too far below your TDEE will increase the likelihood of malnutrition, muscle loss, low energy, hormonal imbalance, and cycles of restriction followed by binge eating.

Track the calories you consume

To track calories, you can use tools like MyFitnessPal or NutritionData. Additionally, there is an adaptive TDEE spreadsheet that will modify its prediction of your TDEE over time. Keep a record of all you eat and drink, including toppings and additives.

Monitor your progress

Typically, weight should be checked daily (or at least weekly), ideally while the subject is undressed, and the subject is fasting. Don't worry about daily swings; focus on the long-term trend. Try to take progress shots every month.

Over time, adjust your diet

Your TDEE will undoubtedly drop as you lose weight since less mass needs fewer calories to power it. This indicates that you will soon need to lower your initial calorie goal because it will no longer help in weight reduction.

Take regular breaks for maintenance

Renaissance Periodization recommends Post-Diet Maintenance after a maximum of 12 weeks in a weight loss phase with no more than 0.8% of body weight loss every week and then an equal amount of time in a maintenance phase to prevent muscle loss and maximize health, adherence, and performance.

Be ready to feel hungry

You will certainly feel hungry initially. However, you must be prepared to deal with it when you begin eating less than your body requires and desires. By altering your diet, you might be able to lessen or even get rid of your hunger pangs, but it's equally likely that you won't. Don't let hunger weaken you when you're eating to maintain a calorie deficit. Be powerful.

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