The key to successful weight loss is to achieve consistency, James, taking into consideration that excess weight wasn’t accumulated overnight, so it isn’t going to be lost overnight, either.
Upon acceptance of the above, you’ll hopefully develop a sense of perspective, thus, removing some of the pressure that you may have placed upon yourself.
Firstly, you need to be consistent in creating a daily calorie deficit from your TDEE (total daily energy expenditure), allowing calories to be burned from fat in order to meet daily energy requirements, while ensuring that the daily deficit that you introduce doesn’t take you beneath your BMR (basal metabolic rate).
In order to ascertain BMR/TDEE, based upon current measurements and level of activity, research calculators, since they’re largely accurate.
Secondly, you need to be consistent with your diet. Ensure that lean protein consumption accounts for approximately 40% of dietary intake and that complex carbohydrate and healthy fat each account for 30% respectively. Consulting macronutrient calculators will also provide you with a break-down of how many calories ought to be consumed between the respective food groups.
Lastly, the frequency and intensity of exercise (particularly cardio), also dictates how many calories are expended on a weekly basis. The higher its intensity, the greater the uptake of glucose and fat throughout, thus, leading to improved levels of fat loss each week.
Upon implementation of the above (provided you’re consistent in your application), you should begin to enjoy the level of weight loss that you desire, in addition to educating yourself upon your journey, so that you can maintain your level of loss once goal weight has been attained.
