Sustainable Weight Loss Strategy: A Science-Based Guide for Busy Individuals
Weight loss can feel like an uphill battle in today's fast-paced world. But with the right strategies, it doesn't have to be. This science-based guide provides practical tips and sustainable approaches to help busy individuals achieve lasting weight loss success.
What does sustainable weight loss really mean?
The most effective definition of sustainable weight loss is achieving a weight loss goal that maximizes fat loss while preserving muscle tissue and keeping your basal metabolic rate (BMR) as high as possible.
Let's break down this definition. When you lose weight, your BMR naturally declines. For every 5-10 kilograms lost, you can anticipate a 50-calorie drop in BMR. However, this varies based on age, sex, body composition, and whether the weight loss comes from fat or lean mass.
It's essential to prioritize fat loss while preserving muscle mass during weight loss. You might wonder why we need to focus on muscle gain. Well, during weight loss, when your body is in a caloric deficit, building muscle is challenging unless you're a beginner or someone who has yet to train effectively for a long time. Physiologically, a caloric deficit isn't the most favorable state for efficient muscle building.
Therefore, the primary objective should be to lose body fat and retain as much muscle as possible. You can achieve this by focusing on two key factors:
Proper Training Stimulus
Please make sure you engage in resistance-based training that will help maintain your muscles tissue. Here are some training tips:
If you're a beginner, focus on increasing training intensity weekly to build strength and lift heavier weights progressively.
If you're an intermediate or advanced lifter, aim to maintain your current strength levels during your weight loss phase. Gaining significant strength in a caloric deficit is challenging.
Combine resistance-based sessions with steady-state cardio, ensuring you put in a reasonable effort and incorporate compound and isolation exercises.
Please be aware of training volume, as excessive training while in a caloric deficit can lead to fatigue and hinder recovery. Aim for 3-4 high-intensity, 60-minute weekly sessions and maintain a high step count (7-10k steps) on rest days.
To minimize injury risk, avoid attempting personal records (PRs) during a weight loss phase, especially on compound movements.
2. Adequate Macronutrient Distribution
Ensure your body receives all the essential nutrients in the right amounts:
Protein Intake: 1.8-2.2 grams per kilogram of body weight
Fat Intake: 0.6-0.9 grams per kilogram of body weight
Carbohydrate Intake: Fill up the remainder of your calories
To learn more about protein and the best sources, read our Protein Guide!
How to avoid a plateau and keep losing weight?
Successfully losing weight requires a good skill set and the effective use of various weight-loss tools. If you use all the tools from day one, you might see impressive initial results, but you could hit a plateau in the long run. This is because your body adapts to stimuli, a process known as homeostasis.
The guidance of a fitness professional is invaluable for long-term success in weight loss. They can craft a personalized plan that takes into account the natural slowdown in BMR and strategically incorporates various tools at the right time, ensuring steady and sustainable progress.
Unless you have a specific event like a wedding or a milestone birthday where you want to be in peak shape, there's no need for an extreme approach to weight loss. A sustainable strategy is critical to long-term success.
Here's a proposed plan for sustainable weight loss:
Start with a manageable number of weekly resistance-based sessions (2-3 in most cases) and set a daily step goal of 5,000.
To start your weight loss journey, calculate your BMR, add a conservative estimate of the calories you burn through activities, and then create a 500-calorie deficit. This means you consume 500 calories less than what your body needs, which can lead to a healthy rate of weight loss.
Prepare your meals or opt for a meal prep company.
Stick to this plan for two weeks, weighing yourself every morning and calculating the average weight loss after two weeks.
Based on your progress and the percentage of weight loss achieved, you can either continue with the same plan or utilize one of the following tools to intensify your weight loss:
Increase your daily step count by 1,000.
Increase the intensity of your weight training sessions and add 15 minutes of cardio afterward.
Add an extra training session per week.
Increase your calorie deficit from 500 to 700 calories daily.
While you can use all the tools above concurrently, it's not necessary if you aim for sustainable weight loss over a more extended period. Consider increasing your daily step count first and ensuring accurate calorie tracking, as studies have shown significant underreporting in self-reported calorie intake. Assess your weekly weight loss average for a week or two before adding sessions, extra cardio, or reducing your daily calorie intake.
Utilize Carb/Calorie Loading Days, Reverse Diets, and Dieting Breaks!
Carb/Calorie Loading Days or Cheat Days
After 2-4 weeks of strict dieting, you should increase your calorie intake for 1-2 days to provide your body with the energy needed to push through and keep hunger levels under control while stimulating your metabolism. That does not mean that you should go all out and consume five times more calories than you would on an average day, and it also does not necessarily mean that you have to consume fast food like pizza, burgers, and ice cream. You can increase your calories and carb load by eating clean food, doubling your rice intake, and having a healthy pasta or any other healthy and clean meal. If your body craves some fast food or your favorite dessert, no big deal, go for it, but still, no need to go higher than 2x your usual daily calories.
Reverse Diets
There is no clear answer to when one must apply a reverse diet. It can happen after 12,16 or 20 weeks of dieting. Most people in the fitness industry recommend it after 12-14 weeks. However, that will depend on multiple factors like:
how your weight loss rate is going,
how you feel and
your long-term objective!
A reverse diet basically means a progressive increase in calories over a longer period of time, with the objective of bringing up your metabolism, maintaining your current weight and not gaining back the lost weight, or prepping your body for another 12-14 weight loss plan that will allow you to lose another 6-12 kilograms, depending on your objective!
Dieting Breaks
Dieting breaks simply represent a complete break from any specific diet, calorie, and macro tracking, and are usually utilized to give your body and brain the rest it needs. It is a mental reset and is an essential part of a healthy diet that can help your weight loss efforts in the long run. During diet breaks, you should indulge in your favorite foods and get naughty without feeling guilty!
I recommend dieting breaks during holidays as your daily step count is usually quite high, or if not during holidays, during time periods when you can intensify your training activity, as you will be getting a lot of fuel for your workouts! Dieting breaks can last from one to two weeks, but be careful if you go all out. A lot of damage can be done in just a couple of days, especially if you are planning to be inactive during that period.
What is a sustainable rate at which you should lose weight?
A successful weight loss journey depends significantly on the rate at which you lose weight. Losing weight too quickly can be detrimental in the long run. Remember, you want to optimize fat loss over muscle loss, maintain a high basal metabolic rate (BMR), and have enough energy for workouts and daily activities.
For most larger individuals, particularly men over 100 kilograms, a weekly weight loss rate of 500-1000 grams might be appropriate for the first 10-12 weeks. Over a 24-week, an average weight loss of about 500 grams per week is considered a reasonable rate.
Conversely, for a petite female with a BMR of 1100-1200 calories, a healthy weight loss rate would be around 200-250 grams per week. Going beyond this rate could require extreme efforts, potentially leading to significant muscle loss and a rapid drop in resting metabolic rate. It's important to stay within these limits to avoid these risks.
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Common mistakes when trying to lose weight and how to fix them
People often make mistakes when trying to lose weight, such as not having a clear plan with short-term and long-term goals and being unaware of the science behind weight loss, leading to ineffective tracking methods and adjustments.
To address the first mistake, it is crucial to have a plan with short-term (weekly or bi-weekly) and long-term (8-12 weeks) goals. This allows you to track your success in the short term while keeping your eye on the bigger picture.
Another common mistake is not seeking professional guidance. A qualified fitness professional can be a game-changer in your weight loss journey. They can provide valuable insights into the science behind weight loss and help you choose the right strategies that fit your lifestyle, exercise habits, and budget.
Working with a professional lets you learn how and when to utilize various strategies, avoid using all your disposable tools, and achieve fantastic long-term results! Book a FREE consultation today to discover how we at Fortius Dubai can help you reach your fitness objectives!
Conclusion
Losing weight and keeping it off is achievable with a combination of resistance training, a sufficient amount of daily steps, and a balanced diet. By following the steps outlined in this article, you can create a sustainable and safe weight loss plan, increasing your chances of maintaining your weight loss for the long term.
To learn more about the science behind training, nutrition, and how we can help you at Fortius Dubai, explore our services and blog below!
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