The Three Fundamentals of Weight Loss

Media and marketing have long promoted an infinity of products and services promising miracle weight loss. While excess fat in our bodies is something we would all prefer to eliminate, many weight loss regimes usually fall far short of our ideal.

To lose weight and see real results, we must focus on the fundamental principles that underpin weight loss.

And there’s never been a more important time than now to focus on this. As a country, we are navigating through a public health crisis and we are hearing more information driving fear and panic than we are about the importance of boosting immune function and health. 

Time to put out some information worth reading. 

Cut the Calories

A caloric deficit, or consuming less energy than you expend, is the number one principle for fat loss. This is because when our bodies need more energy than the energy we consume through food, it draws on the accumulated energy reserves in the form of fat in different parts of our body.

To achieve a caloric deficit we have two options. The first is to reduce our calorie consumption which we can achieve by making changes in our diet such as eliminating ultra-processed foods or reducing the consumption of fats and flours. But in many cases, it's enough if you simply replace low-quality foods dense in calories (such as processed and packaged food), for whole foods that provide not only energy but also proteins, vitamins, minerals, and fiber (think fresh unprocessed food that comes directly from mother earth).

The alternative to achieve a caloric deficit is the increase of activity or exercise in such a way that the body needs to use the energy reserves (fats) to complete the activities of the day. Balance is always best, so combining adjustments in your diet along with regular exercise will allow you to see maximum results in addition to the many other health benefits that these changes bring.

Again, with most of the country in some form of quarantine, it’s never been a better time to learn how to cook healthy meals or find great home-workout videos on Youtube.

Plan for Protein

Consuming sufficient protein does two main things in the weight loss process.

The first is the feeling of satiety, as the protein comes from more complex and whole foods, it requires more energy and time for digestion. This results in feeling full for longer after meals, helping to avoid snacking or grazing between meals.

Another great reason to consume protein is to prevent muscle loss which can occur when we lose body fat through caloric deficit. This is vital as the body can use muscle mass to generate additional energy, helping in the ultimate weight loss goal.

So, how much protein should we consume? To keep it simple 1.5 - 2 grams of protein per kilogram (my wife is French and my son is in an International school, so I’ve been on the metric system lately) of body weight should be enough to maintain an individual's muscle mass. Remember that when talking about protein we are referring to the nutrient, and not the source or food. For example, 100 grams of meat have around 20-35 grams of protein. You can check the grams of protein in food on many apps and websites.

Step Up the Strength Training

The third main pillar in the loss of body weight is strength training and it has other advantages besides burning calories.

Firstly, strength exercises contributes to maintaining and developing muscle mass which is beneficial for increasing basal metabolism, that is, the minimum amount of energy required to carry out essential functions, which favors weight loss.

Strength training is also related to the development of calcium in the bones and their strengthening, helping to prevent injury as it develops a stronger body structure and improves body posture.

These are the three fundamental principles we must focus on when we want to lose weight. Consistency is always key, so start implementing small changes you can maintain over time to achieve and maintain your weight loss results!

Our clubs, Anytime Fitness Los Angeles Group, are changing the game when it comes to nutrition, virtual training, and gym safety and cleanliness. We offer 24/7 state of the art fitness training and nutritional counselling via a Certified Coach and a customized App experience. Get in touch if you want help to reach your weight loss, training and nutritional goals!