Does weight loss come down to - calories in versus calories out? What other weight loss factors have you not considered?
This article is going to be a short one. So I've had people email me, expressing their frustrations of how they're being eating less (on a caloric-deficit), and yet can't seem to be loosing weight or visible inches. Well, I don't think they've been eating at a deficit, but let's say I believe them for a second, still, calories in vs calories out is not all there is to weight loss. Let's get into it!
“Calories in vs calories out is not all there is to weight loss.”
Does weight loss come down to calories in vs calories out? A short answer would be yes! But, that's not all to factor in. Certain other factors contribute to weight gain/loss, such as,
1. Sleep
Unfortunately, weight loss or muscle growth doesn't happen in the gym, it happens when you're asleep. Besides, if you're stressed, cortisol (the stress hormone) would work against you, increasing your estrogen levels and basically turning everything you eat into FAT!!! Prioritize sleep for at about 7–9 hours. Also, try to engage in some stress-reducing activities, like yoga, etc.
2. Hydration
Ditch the liquor! Alcohol dehydrates and you need to be hydrated to get rid of toxins, combat water retention, and to shed water weight. So, take in lots of water. 4 liters a day is ideal.
3. Nutrition
Is your meal balanced? Are you on a meal plan that's tailored to your goals? What meals are you adding or subtracting? Are you a victim of fad diets? Ideally, you shouldn't neglect any of your macro and micro nutrients. The key is finding the balance. Knowing when to eat what foods and knowing what foods to eat for weight loss. You should also bear portion control in mind and eat an overall deficit. Still confused, reach out and I'll fix up a customized meal plan for you and also teach you a trick called metabolic confusion!
4. Exercise
Of course, you can't exactly rule this out, but you should be thinking along the lines of - what kind, and is it tailored to your goals? Many people on a weight loss journey think that 'too much cardio' is the answer. Well, it's not! There are different body types, thus, different mechanisms to adopt for maximum results. I usually combine weight training and calisthenics, dancing, as well as yoga. After all, variety is the spice of life.
5. Patience
It takes time. Don't get started today hoping to loose weight or inches within 14 days. NO!!! Understand that it will take some time. As long as you're sure that you're doing everything right, just relax! You'll get there when you get there. In the meantime, progress is progress, whether you see it or not!
6. Mindset
What's your why for doing it? Hopefully it's not to please anyone. Weight loss should be for you and for your health goals. If you make it about someone else, you risk putting your body into shock, unnecessarily stressing your mind, and obviously, you won't see results - at least not at the time you want to.
7. Discipline
After all said and done, only you can push yourself. Make a plan tailored to your goals and determine to follow through no matter what. If you struggle with motivation, reach out and I can help. Find people that inspire you and follow them on social media (me too I hope ;)). You can also download apps that provide fitness and wellness motivational quotes for free. These should help you on days when it's tough to summon courage.
In Closing
I'll add that your mental health and peace of mind is the most important factor. Don't nurse bitterness, don't compete with anyone, laugh more, and choose your company wisely.
Share to everyone you know, if you enjoyed reading. I'll see you on the next one :).