1. Eat in a caloric deficit: The most important rule of thumb for losing weight is simple. You need to burn more calories in a day than you consume. There are hundreds of calorie calculators available online to find out how much food in a day you need to cut back. Once you find out how many calories you need to cut back you need to gradually decrease each week so you can continue to see progress. For example – if you maintain your body weight at around 2,000 calories per day you need to eat 1,900 per day. As you progress and lose weight your body’s maintenance calories will decrease so you will need to drop even further to 1800 calories per day. Consistency is key!
2. Weigh yourself daily: Weighing yourself daily while you’re in a caloric deficit is how you will measure success. You’ll notice your body weight fluctuates up to a few pounds each day. This is likely just water/food weight. The most important thing you’ll need to look for is a consistent downward trend.
3. Don’t skip out on cardio: Running, skipping, HIIT, and all of the other amazing tools that can be utilized to burn fat away for good! Don’t neglect cardio even if the weather is getting hot. Not only will these burn you into a further caloric deficit they can also provide some much needed mental relief by allowing you to consume a few extra calories.
4. Find a low calorie replacement for your sugary drink cravings: There are so many low calorie options out there. A favourite option by many are BCAA’s. Not only do they help build muscle and help with recovery they are a tasty alternative to your diet crashing Sodas!
5. Replace Your cooking oils: Throw the canola away! There are so many other options that come in the form of a 0 calorie spray. Most oils range from 40-100 calories per tbsp. That’s anywhere from 150-300 calories you could be cutting out each day!
Modern Health 