This post is a follow-up to the previous post entitled “Do you want to lose weight?”
The concept of eating less can get way more complicated than it needs to be and if it does then you will have a much harder time losing weight. For this exact reason, I am going to keep this as simple as possible.
You don’t want to reduce your calories too much because doing so can bring about some negative consequences. It leads to a higher probability of breaking down your lean muscle tissue and definitely increases your risks of rebounding back to your pre-weight loss weight.
To avoid these negative results you will want to stick around to about a 25% deficit. This is enough to ensure that you will see results and not so much that it will be unrealistic to maintain in the long run.
Now that you know how much to reduce your intake, what is the best method to get that 25% deficit?
That will depend on you. There are hundreds of ways to get a caloric deficit. The important thing is that you find the one that works best for you.
You will want to pick the method that can fit into your life in the most seamless way possible. If it requires too much change and drives you nuts then it probably won’t be a good option for you.
Some of the easiest and simplest ways to get a 25% caloric deficit is to do it simply through your portion sizes.
You can reduce the plate size you use or you can simply reduce the amount of food you put on your plate.
For example, fill up your plate like you normally would and then simply take 25% or a fourth of it right back off of your plate. Done. No need to count calories, grams of fat, or anything else lame like that.
If you want to reduce the dish ware then simply purchase some 9-inch plates and start using them. Most of us eat off of 12-inch plates. Going from a 12-inch plate to a 9-inch plate will definitely lead to weight loss. In fact, I know some people that have lost a ton of weight and kept it off by following this one simple method.
The nice thing about just reducing your plate size is that you will still be able to fill your plate. This makes it feel like you are still eating a lot and gets rid of the feeling that you are restricting the amount of food you eat. In a way, it visually tricks your mind into thinking you are still eating the same amount.
You can also count calories if you would like, but my preferred method is to simply reduce the actual amount of food you eat by reducing portion sizes and then to stop eating before you are full.
So if you haven’t really gained or lost weight in the past few months simply reduce the amount you eat each day or week by 25%. If you have gained a little in the past few months then simply reduce your food intake by about a third. No more. Be consistent with these deficits and whatever method allows you to seamlessly weave them into your lifestyle and you will lose weight.
The concept is extremely simple, but actually doing it will take work. You will need to slow down, be more aware of amounts, and be ok with times of feeling a little hungry.
You don’t have to be a slave to any strict diet plan. Eat what you want, when you want, just be sure that you have cut your overall daily or weekly amount by 25% and you will have a sure fire way to get the weight loss that you so desire.