Everyone wants to learn how to lose weight quick and easy, but the steps to get there can be rather complicated and confusing.
Think about it, there’s thousands of combinations of workouts to try, dozens of diet fads, and most importantly commercial gyms that hustle you with training sessions.
But here’s the good news..
It’s not as complicated as you may think..
You see the reason a lot of people give up on their weight loss goals is not because it’s hard..
But because they never had a clear path to their goal.
In order to succeed in losing weight fast and easy, you must simplify the steps.
UNDERSTAND YOUR TOTAL MAINTENANCE CALORIES (TDEE / TOTAL DAILY ENERGY EXPENDITURE)
Losing weight is a matter of burning more calories than what you consume.
More so, staying under your total maintenance calories for the day.
If you don’t know what maintenance calories are..
Let me break it down for you.
If you want to lose weight fast, you’ll need to know how much calories to consume in order to maintain your current weight.
There is no workaround this if you want quick results.
3500 Calories = 1 Pound
If your goal is to lose 10 pounds
That’s a total of 35,000 calories.
Seems like a large number right? It’s actually not that bad if you know how to work the numbers.
Let’s say you didn’t want to train and wanted to only watch your diet.
Well in order to lose weight with just dieting, you’ll need to know your
TOTAL MAINTENANCE CALORIES (TDEE / TOTAL DAILY ENERGY EXPENDITURE)
Knowing your TMC/TDEE is crucial because consuming calories above your maintenance calories will lead to weight gain and vice versa.
So how do we calculate this?
Women BMR = 655 + (4.35 X weight in pounds) + (4.7 x height in cm) – (4.7 x age in yrs)
Men BMR = 66 + (6.23 X weight in pounds) + (12.7 x height in cm) – (6.8 x age in yrs)
66 + (6.23 x 170 pounds) + (12.7 x 180 cm) – (6.8 x 27) = 3227.5 calories
So for a male that weights 170 pounds, they would need to consume 3227.5 calories a day in order to maintain their current weight.
So in order to lose weight, this person will need to consume less than 3227.5 calories.
Ideally to lose weight the healthy way, you’ll want to start with a calorie deficit that’s not aggressive. Let’s go with -500 calories.
3227.5 (TDEE)- 500 calories = 2727.5 total calories /day to lose weight
This is putting us at a calorie deficit of -500 calories per day.
Remember that we’ll need to lose a total of 35000 calories for our goal of being 10 pounds lighter.
So if this person managed to maintain a 2727.5 calorie diet everyday, they would reach their goal in 70 days / A little more than 2 months
(35000 calories/ 500 calorie deficit = 70 days)
If 2 months seems like it’s too long of a commitment, keep reading.
In order to streamline the process of shredding 35000 calories, training is necessary to burn MORE CALORIES.
Hope you’re still with me!
So let’s put training + diet in perspective.
If this individual kept up with their diet of 2727.5 calories and burned an extra 500 calories through training..
This individual will be at a whopping 1000 calorie deficit a day.
What does this mean?
Instead of spending 2 months losing 10 pounds..
It’s streamlined into ONLY 35 DAYS / 1 MONTH roughly
So doesn’t losing 10 pounds in about a month sound so much better than 2?
You bet it does.
In the article 4 Crucial Tips To Stop Hunger In Its Tracks we go over how hunger can lead to overeating. Remember the maintenance calories we went over? Well overeating can mess up this (TMC) number.
Quit unconsciously snacking!
Think of our appetite as a safety net..
If you’re able to control it, you control how much you lose.
Quick tip: Drinking more water makes you fuller.
One of the primary benefits of HIIT training is it’s ability to burn calories at rest.
What does this mean? Well if you’re sitting down reading your emails after an intense HIIT workout, know you’re burning calories.
Crazy? Yes, but it’s an awesome crazy.
Well, the knowledge you learned about staying under your maintenance calories is great and all..
But if you’re not consistent in staying under your TMC (Total Maintenance Calories)
Or are not consistent in training..
You will NOT reach your goals
I repeat, the opportunity of losing weight fast and easy is diminished when you’re not consistent.
So there you have it, 4 insanely simple steps on how you can lose weight quick and easy. Remember, losing weight can be easy..
You just need to utilize the tools and knowledge given to you (like this article)
And don’t forget to be consistent!
If you feel others can benefit from this article, feel free to share this with them!
I wish you the best in your weight loss journey.