By Julie Werner
When we have a question, we can all appreciate how easy it is to access information on any subject just by typing or saying the magic words into our phone. Sometimes however, it’s simply a frustrating, information overload. What are the facts? What are just gimmicks? Who even wrote that online article? What we really want is to simply make healthy changes. You’re saved. In a nutshell, here’s the practical “How To,” and what I tell my clients when they want me to simplify weight loss for them in a practical way.
Step 1 – Tracking
Use a tracker for logging in what you are eating. I like the myfitnesspal app. It will calculate the daily calories needed to lose an average of one to two pounds per week. It is not healthy to lose much more than this. Myfitnesspal will also track your intake of macronutrients. Macros are the three categories of food: protein, carbohydrates, and fat. After you’ve entered your data on age, height, weight, and activity levels, the app will provide your daily limit. Stay within this range. “Calories in/calories out” is still, and always will be, the science behind losing weight. Calories aren’t equally healthful, so fill up on veggies and lean protein choices. Also be sure to choose healthy carbs such as whole, unrefined varieties packed with nutrients, not empty unwholesome calories that spike your blood sugar and leave you craving for more soon after.
Maybe you know tracking alone isn’t going to hold you accountable, and you desire additional support in your weight loss endeavor. Both the American Dietetics Association and the American Council on Exercise recommend Weight Watchers as a healthy and scientifically sound program. If you need additional support or something more personal, I recommend finding an experienced trainer who holds specialty certifications in weight management and fitness nutrition, or finding a licensed dietician or nutritionist. As always, please follow the recommendations of your physician.
Step 2 – Macronutrients and Your Body Type
Macronutrients are protein, carbohydrates, and fat. Each gram of protein has four calories, each gram of carbohydrate has four calories, and each gram of fat has nine calories. These three categories are represented in percentage of total daily calories consumed. What should your personal macro balance look like? This varies in each person due to many complex factors involving your body type. The tracker will make the basic macro percentage suggestions, you can increase your protein, and decrease your carbs and fat if you see you’re not losing as much as you want. The suggested percentage of calories consumed as protein, carbs, and fat per day are just the starting points. The best way to know the right percentage range for you, is to simply monitor your progress. If you lose more than two pounds per week, you’re losing lean muscle, not fat. Drastic measures damage the metabolism, causes energy loss, stress, and won’t last. Remember this is a healthy, day by day journey, not a race of starvation and deprivation. Almost every single Biggest Loser contestant has gained all the weight back and more.
Step 3 – Get Moving
If you have an activity plan in place, keep up the good work. If you aren’t getting at least 30 minutes of exercise four or five times each week, please begin to add this to your day. The calorie deficit is just the tip of the iceberg of the rewards you’ll reap from moving more. Exercise reduces stress, strengthens your body, and literally distributes fresh new cells to the bones. The mental health rewards are unreal as well because they can reduce anxiety and depression, improve general mood and hormonal balance, and aid in sleep. If you need one more reason, I’ll give you three; YOU being at a healthy weight will cut your risk of heart disease, diabetes, and stroke in HALF!
Julie Werner, an experienced ACE Fitness Professional holds Certifications in Personal Training, Fitness Nutrition, and Weight Management. Discover her at
Instagram: @WDCPersonalTraining
Facebook: Wesley Personal Training