The principles of weight loss are very straightforward, and however, the implementation of those principles are where it comes tricky. A calorie deficit is easy to understand and has been proven in a number of academic studies. Everyone says that eating less and moving more is the mantra when it comes to weight loss. But implementing it is where it comes tricky. Here are some easy and simple strategies you can employ to help you achieve those weight loss goals and nail that calorie deficit.
Focus your meals around protein.
- When plating up your meal, make sure to have a larger amount of protein than any other food source.
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight. Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight.
Protein is the most filling out of the three macronutrients (Fat, Carbs and Protein). This is partly because protein reduces your level of the hunger hormone ghrelin, and it also boosts the levels of peptide YY, a hormone that makes you feel full. These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.
Therefore, increasing the amount of protein within your meals can help you achieve a calorie deficit.
A high-protein diet reduces hunger, helping you eat fewer calories. The improved function of weight-regulating hormones causes this.
Aim to move every 60 to 90 minutes.
- Often we end up spending large amounts of the day sitting down and not moving. By doing this, we go from a calorie deficit to either sitting at maintenance or in a calorie surplus.
A step target can help you achieve this movement every 60 to 90 minutes, and it can help you create/achieve a calorie deficit. You can burn on average 300–400 calories by walking 10,000 steps per day. Therefore, if you start adjusting your steps across the day, you can create a larger deficit without even realising you have adjusted your steps across the day. If you walk 5,000 steps on average, you are burning more calories by increasing it to 7,000 (100–200 more calories). 100–200 can be the difference between not achieving a calorie deficit and an even bigger calorie deficit.