This is how I keep things simple when it comes to weight loss.
Always Remember the Golden Rule:
Weight loss happens only when the body is in a negative energy balance (aka: caloric deficit)
Now that you understand the TRUTH, here’s the skinny …
1) If you aren’t losing…
You’re not in a negative energy balance
It does go a bit deeper, but don’t get caught up in the complexity of weight loss.
How to Create a Caloric Deficit
1) Eat less
2) Exercise more
3) Eat less and exercise more
Pretty simple, right? If you are stuck at a plateau or not seeing any weight loss, I recommend the following strategies:
Step 1: Increase exercise frequency to 7 hours per week
Step 2: If you are not seeing results, decrease calories
Step 3: If you are not seeing results, increase exercise to 9 hours per week
Step 4: If you are not seeing results (again), decrease calories
You should cap your exercise hours per week to 10 – 12 and then decrease calories as needed.
I really like the free fitness and weight loss tools on Team Beach Body. The site has tons of ways to track your calories, calculate your caloric requirements and track progress. Check it out HERE
