The Guaranteed Way to Lose Weight

Weight loss comes down to an energy balance equation. When you consume more energy than you expend, you gain weight, when the two match, you maintain your weight, and only if you intake less energy than you expend, will actual fat mass be lost from adipose tissue.

Too simple?

The first law of thermodynamics states that energy cannot be created or destroyed.

Yes, this means that you cannot just make fat out of nothing. You have body fat because the excessive energy once consumed, was stored for later use.

When you do the opposite and control your energy intake, whilst ensuring you expend enough energy, you lose fat.

Now, how to put this into practice.

Step 1: You need to find out your baseline, an estimate of where your energy maintenance point lies.

The most simple way to get this estimate is to track your step count and keep it about the same. Also keep other exercise activity and daily life as consistent as possible without major changes. Then just track everything you eat.

You will step on the scale each morning and see what the result is. Once you find out what amount of calories you can eat to stay the same weight, you can now start going into a calorie deficit.

I recommend a calorie deficit of 500-1000 calories per day. This is enough to lose about 0,5-1 kg per week. More than that will most likely not be sustainable and you will start to lose too much muscle tissue.

You also want to go into a deficit progressively over time and not all at once.

When you suddenly drop your calories by a 1000, life will suck and you will feel the desire to eat more. If you drop 200 a week you will for example, you’ll hardly notice the difference. This is also better in order to avoid metabolic adaptation.

Videos:

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