Introduction: Complete Guide to Guaranteed Weight Loss
Welcome to my complete guide on guaranteed weight loss! In this post, I’ll be sharing detailed strategies on how to manipulate your macronutrients and caloric intake for effective and sustainable weight loss. Let’s dive right in!
Understanding Eating Habits
Before we get into the specifics of macros and calories, it’s important to recognize that people often eat for reasons beyond hunger. Many of us eat due to stress, anxiety, boredom, or social habits.
For instance, sitting down to watch TV with a bowl of popcorn is a common habit. To lose weight and keep it off, we need to address these emotional and habitual eating patterns.
One common theme among successful weight losers is the need to “kill their old self.” This means creating new habits and a new identity, much like how an alcoholic avoids old environments and friends to stay sober.
Quality Over Quantity
When it comes to weight loss, both the quality and quantity of calories matter. Simply switching from processed foods to whole foods can make a significant difference.
Even if you’re consuming the same number of calories, the nutrients from whole foods are far more beneficial. For example, 2,000 calories of pizza are not the same as 2,000 calories of ground beef and eggs. The latter is much more nutritious and can help in weight loss.
Two-Phase Approach to Weight Loss
I use a two-phase approach to weight loss: boosting metabolism first, then reducing calories. This method prevents the metabolic slowdown that often comes with traditional dieting.
Phase One: Boost Metabolism
Let’s say we have a 49-year-old semi-active male, Brian, who needs around 2,500 calories to maintain his weight. If Brian is eating only 1,200 calories and not losing weight, the first step is to boost his metabolism by gradually increasing his food intake.
Adding about 50 calories every week or two helps boost metabolism without causing weight gain. This process is slow because if we increase calories too quickly, people often feel too full and uncomfortable.
By adding small amounts, the body adapts without significant weight gain. We continue this gradual increase until Brian reaches his maintenance level of about 2,500 calories.
Phase Two: Reduce Calories
Once at maintenance, we move to phase two: reducing calories by 15-20% overnight. For example, if Brian reaches 2,500 calories, I would reduce it to 2,125 calories.
This reduction is maintained for 30 to 60 days to see weight loss. After this period, we return to phase one and slowly increase calories again. This cycle helps avoid metabolic adaptation and weight loss plateaus.
Why Gradual Increase and Rapid Decrease?
The reason we gradually increase calories first is to ensure the body gets enough nutrients, which helps with energy, sleep, and overall function.
When decreasing calories, the reduction is quick to ensure significant weight loss without long-term metabolic adaptation. For example, when increasing, 50 calories a day times seven days is only 350 additional calories a week.
But when decreasing, 375 fewer calories a day times seven days is 2,625 fewer calories a week, almost like fasting for one day each week.
Increasing calories gradually also helps the body relax from starvation mode, where it holds onto fat reserves. By providing a steady supply of food, the body releases stored fat, boosting metabolism further.
Conclusion: The Cyclic Process
In summary, phase one involves boosting metabolism by slowly increasing food intake, which might even lead to weight loss as the body functions better with more nutrients.
Phase two involves a rapid reduction in calories to trigger weight loss. This cyclic process of increasing and then decreasing calories helps maintain energy levels, support hormonal balance, and prevent weight loss plateaus.
If you’ve ever gotten value from these tips and I’ve helped you out, please support me by subscribing to my channel. If you’re looking for personalized coaching, there’s a link in the description where you can book a call. Stay healthy and have a happy day!
Note: This blog post is based on a video script and aims to provide a comprehensive guide to weight loss through a structured approach to managing food intake and habits.
