Many factors contribute, but the key lies in addressing visceral fat, a dangerous hidden fat linked to health risks. This article guides you through the essential steps to achieve your weight loss goals, focusing on reducing visceral fat.
First, define your goal: Are you aiming for weight loss, maintenance, or muscle gain? This article focuses on moderate weight loss (0.5 kg/week), which requires creating a calorie deficit.
Don't be misled by the "calorie is not a calorie" argument. While the quality of calories matters, for weight loss, a calorie deficit is crucial. Use online calculators to estimate your daily calorie target, considering your age, weight, height, and activity level.
Protein is vital for preserving muscle mass during weight loss. Aim for 1.8-2.0 grams of protein per kg of body weight per day. This translates to a range of 95-189 grams for our example (45 years old make, Height: 180cm, Weight: 95Kg, moderate exercise). Prioritize real food sources like meat, fish, eggs, and legumes, supplementing with protein powder if needed.
After allocating calories for protein, you have flexibility with the remaining calories (around 1,462 for our example). Choose real, satiating foods low in sugar and high in fiber.
Now comes the fun part: choosing your "restriction". Popular approaches like Keto, Low-Carb, Vegan, or Intermittent Fasting all work by creating a calorie deficit. Pick the one that aligns best with your preferences and lifestyle. Remember, they're just different paths to the same goal.
Tracking is crucial! Use apps to log everything you eat to understand your eating patterns and learn portion control. This may feel temporary, as the goal is to eventually develop intuitive eating habits.
Remember, perfection is unrealistic. Food labels are inaccurate, and calorie estimates are fuzzy. Track consistently and adjust your calorie target if you're not hitting your goals after implementing essential factors like:
Resistance training 2-3 times per week.
Aiming for 8 hours of sleep per night.
Planning and prepping meals.
Minimizing alcohol consumption.
Walking at least 10,000 steps daily.
Weight loss is challenging, but the benefits are substantial. Reducing visceral fat lowers your risk of heart disease, cancer, and dementia. This approach empowers you to navigate the modern world's dietary temptations and make healthy choices for a longer, healthier life.
Remember:
Consult a healthcare professional before starting any significant dietary changes.
This is a starting point, and individual needs may vary.
Celebrate progress and be patient with yourself!