To lose weight you must create a caloric deficit. The caloric deficit is the foundational principle of weight loss.
The challenge is continually creating that deficit until you have met your goal.
Utilize an extreme deficit and you lose weight quickly until you either feel miserable or stall with no where to go. Utilize a deficit too small and the weight loss is so slow you get discouraged and quit.
The trick is to find a a small deficit that produces steady results. Continue this deficit until your weight loss slows. Then we drop the deficit down a bit and keep the trend going.
By stair-stepping the deficit down we avoid drastic drops in energy as well running out of room to operate too quickly.
The process of identifying a starting deficit is tricky and it takes a little work. You'll have to track calories to make sure your accurate each day.
The first step is tracking the caloric intake that you're currently at for 3-7 days. Do not make any dietary changes yet. Establish what your average intake is. During this time I also want you to get in the habit of weighing yourself daily. Preferably first thing in the morning after you've used the restroom. You need to track this number as well.
The habit of tracking your calories and weighing yourself daily will be the two biggest factors in your success. Your caloric intake is the vehicle for change while your weight will show results or lack thereof.
Even though you are weighing yourself daily, I only want you to focus on the lowest number in a given week. Sleep, hydration, meal frequency, and food choices can all have an affect on your weight the following morning. So even though each day we hope to weigh slightly less an occasional bump in the wrong direction may happen. Do not sweat this if other days are moving in a positive direction.
Once we've established our baseline weight and caloric intake it's time to adjust. Take your current calorie count and decrease it by 10-20% (Calorie intake x .8-.9= New Calorie Intake). If you are patient I'd start with the 10% drop. This will result in a slower weight loss of course, but will be more manageable to begin with.
Whichever you choose, stick to it for a minimum of 2 weeks. Measure your progress every day. By the end of the 2 weeks you should have seen some weight loss (1-2 lbs for most). If you haven't you need to decrease by another 5% until you start to see the scale move.
Keep at this level until you stall. Once this occurs, bump your calories up slightly for a day by having a cheat meal where you indulge. This bump of a few hundred calories will feel great to you mentally and give your metabolism a boost. Following this cheat day, begin at a new deficit that is 5% less than than your old one.
Keep this trend going as long as it takes to reach your goal. The more patient and consistent you are the more success you will experience. In many cases people become overweight because of years of overeating. Do not expect your body to shed the weight in a matter of days. It will take months, and in some cases years, to reach your goal. As long as you stay focused you will reach it.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!