The Beginner’s Guide To Weight Loss – Useful Tips And Tricks

Weight loss can be a very intimidating and overwhelming subject, especially for beginners. This guide is designed to answer all your weight loss questions as a beginner, as well as provide you with some weight loss tips and tricks. It doesn’t have to be a distant dream!

Golden Rules of Weight Loss For Beginners

Before we dive into this blog post, I would like to quickly re-introduce you to some of the most important weight loss rules:

• Create a steady caloric deficit.
• Limit/Cut out processed sugar.
• Be mindful/Eliminate liquid calories
• Measure/Control your portions.
• Add lots of veggies and fruit in your daily meal plan.
• Incorporate lean proteins.
• Drink plenty of water.
• Get your body moving.

Caloric Deficit To Lose Weight

The three best ways to create a caloric deficit is by:

• Eating fewer calories than you burn each day.
• Burning more calories than what you consume by increasing physical activity.
• Combining healthy eating with exercise of your liking, in order to burn more calories.

What Should Your Caloric Deficit Be?

There are many ways to determine how many calories you should reduce from your overall daily intake.

You can use an online calculator or perform a manual calculation:

Start by figuring out your BMR (Basic Metabolic Rate). Use the following formulas:

• adult male: 66 + (6.3 x body weight in lb) + (12.9 x height in inches) – (6.8 x age in years) = BMR
• adult female: 655 + (4.3 x weight in lb) + (4.7 x height in inches) – (4.7 x age in years) = BMR

Once you have your BMR, use one of the following formulas according to your activity level, to determine your caloric needs:

• sedentary: little or no exercise = BMR x 1.2
• minimally active: 1–3 days per week of exercise or activity = BMR x 1.375
• moderately active: 3–5 days per week of moderate activity or sports = BMR x 1.55
• very active: 6–7 days per week of hard exercise = BMR x 1.725
• extra active: athletes who train twice per day, for example = BMR x 1.9

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How To Create A Caloric Deficit?

Considering that 1 lb of body fat contains about 3,500 calories, for a person to lose 1 lb of fat in a week, they would need a deficit of 3,500 calories, or 500 calories per day, over that time.

Eating Clean

Your diet has a major impact on your weight. Eating clean should become your priority. Here are some tips to help you get started:

1. Focus on “real foods” such as greens, fruits, legumes, lean proteins, whole grains, and nuts, with the occasional “cheat meal”.
2. Cook your own food.
3. If you choose to eat out, focus on high-protein meals and veggies.
4. Avoid processed foods such as fast food.
5. Avoid added sugars, fats and salt.
6. Avoid sodas and liquid calories in general. Opt for flavoured sparkling water, lemon water or tea.
7. Always read the nutrition label. Look out for ingredients you cannot pronounce as well as the daily recommended serving size.
8. Learn your portions. Use a kitchen scale and learn what a tbsp of peanut butter looks like, or a serving of rice, etc.
9. Drink plenty of water.

Exercise

Exercise can help with your caloric deficit and help you reach your weight loss goals faster. Here are some common types of exercise:

• Walking
• Hiking
• Running/Jogging
• Playing Sports
• Dancing
• Yoga
• Circuit Training
• Weight Lifting

As well as common daily swaps:

• Taking the stairs instead of the elevator.
• Walking instead of driving.
• Stand-up desk combined with periods of sitting while doing computer work.
• Washing your car instead of going through a car wash.
• Doing yard work.
• Shoveling snow.

Mindful Eating

Mindful eating is the practice of being conscious of what you eat and when you eat it.

Multi-tasking, boredom and old habits can cause you to overeat or have cravings. This is mindless consumption of calories that can interfere with your weight loss goals.

Here are a few tips to help you be more mindful when you eat:

• Avoid multitasking when you eat.

• Avoid being on your phone or browsing social media while you eat.

• Pay attention to every bite you eat. Notice the flavour, the smell and the texture.

• Put your fork down between each bite. Chew for at least 15-20 seconds.

Stress And Food

Lastly, pay attention to how you feel everyday.

Keeping a mood journal or a food journal can help you understand why you get certain cravings as well as what those cravings are.

Stress can lead to overeating and cravings because it makes us feel better.

Find ways to manage your stress as well as separate your hunger from your mood shifts.

Try meditation or simply going out for a walk. Drinking tea is another great option!

RELATED: Learn How To Practice Meditation: For Beginners

Frequently Asked Questions

How fast can I lose weight?

Losing weight should not be restrictive or rushed. The best way to lose weight and keep it off is by losing 1-2lbs per week.

Can I still lose weight if I don’t exercise?

Exercise helps build muscle which burns more calories and can increase your metabolism. Muscle burns about three times more calories than fat! Exercise also burns calories which can have an impact on your daily caloric intake. That being said, all the training in the world cannot aid weight loss unless there is a healthy nutrition plan in place. So, focus on eliminating foods that do not benefit you then find a type of movement you enjoy and add it to your routine!

How often should I eat to lose weight?

There is no one-size-fits-all. For the most part, eating small, frequent, nutrient-dense meals boosts your body’s fat-burning potential and keeps your cravings at bay. However, many people benefit from different styles of eating such as intermittent fasting or eating fewer, bigger meals. As long as you follow a plan that works for you, consisting of whole grains, fruits & veggies, lean proteins and healthy fats, with the occasional “cheat meal” you should be ok!

What type of exercise is the best for weight loss?

There are so many types of exercise out there. I, personally, believe in finding a type of exercise that you enjoy and look forward to doing. Above all, exercise is all about your “mental game” and consistency. If you do not like a certain type of exercise, chances are you will quit and go back to square one.

Final Thoughts

Weight loss will always be a topic up for discussion.

Keep in mind that there is no one-size-fits-all and what has worked for some may not work for you.

However, there are some general guidelines that are proven to be helpful and effective.

Eating clean, avoiding processed foods, drinking more water, exercising or moving more, and eating mindfully can all contribute to a successful weight loss plan.

Stay away from restrictive and unsustainable diets and never force yourself to do something you don’t enjoy.

Thank you so much for reading!

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