Weight loss is convoluted. The more you learn, the more confusing it gets.
Here is my philosophy for losing weight effortlessly.
Simple weight-loss formula:
Calories In < Calories Out = Weight Loss
- If calories in are less than calories out, weight is lost.
How should you apply this formula?
Focus on two things:
- Increasing calories out
- Lowering calories in
How to increase calories out:
Increase calories out sustainably:
- Improve your sleep (sleep quality x sleep duration)
- Move more (walking + fidgeting)
- Train more (strength + cardio + flexibility/mobility)
- Eat healthier foods (whole foods)
- Spend more time outside
- Heat and cool your body (cold plunge + sauna)
How to lower calories in:
Here are some of the popular strategies (diets) for lowering calories in:
- Caloric Restriction: restrict the number of calories you consume through tracking (e.g. Weight Watchers)
- Elimination: eliminate foods or macronutrients (carbs, fat, protein) (e.g. Atkins diet, Plant-based diet, Low-carb diet)
- Time Restricted Eating: restrict when you can eat (e.g. Intermittent Fasting)
What should your strategy be?
You should focus on increasing calories out before you focus on lowering calories in.
Limiting calories in is not sustainable. This is why no one stays on a diet their entire life.
The most effective way to maintain a healthy weight is to implement strategies that increase calories out.
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