'How to lose weight in three steps' - might sound too good to be true but it's not. So often I see clients over complicating what they are doing when trying to lose weight, that it sometimes feels like my main task as a coach is to simplify the fat loss process for them. The purpose of this article is to give a very brief guide to reducing body weight in three simple steps to take away from the litany of over- complication and dare I say it BS making it seem for some people like they are doomed to a body which they aren't happy with.
More in depth articles on this subject will follow, I'm sure, but I have found that clear simple guidelines and education work best at first and refinements can follow as and when they are needed. How to lose weight in three steps can't get any clearer and should set the foundation for steady, safe, and consistent weight loss with what you are doing with your diet.
How to lose weight in three steps
Nutrition advice when you are trying to lose weight can be overwhelming and usually results in extreme and ineffective dieting. This leads to frustration and ultimately failure! Make it easier on yourself this time and address these three simple steps to lose weight before even considering anything extreme, you might be surprised!
1) Remove any nutritional deficiencies
Your body is a complex organism with thousands of chemical reactions happening daily within our cells. Before your body is going to happily relinquish some of its protective layer of fat you need to make sure that there are no nutritional deficiencies to prevent your body from functioning optimally. Odds are that we all have a nutrient deficiency and if you have struggled with losing weight odds are you probably have more than one. Unfortunately it is very difficult to get all required micronutrients from food alone. Some of the most common deficiencies include:
- Vitamin D
- Omega 3
Solution: Supplement with a high strength multivitamin and good Omega 3 fish oil supplement as a minimum requirement.
Other nutritional deficiencies which need addressing in order to lose weight are drinking enough water and eating enough protein.
Solution: Increase lean protein sources either through food or a protein supplement and measure your water intake to make sure it is at a satisfactory level to not be deficient.
This first step is the crucial first piece in the puzzle! By removing any nutritional deficiencies either in the form of micronutrients responsible for keeping the bodily hormonally in check or macronutrients and water which play an important role in optimising the bodies functions, the end result is that we place our bodies in a position where it will more willingly lose body fat. Which is a great place to start.
2) Eat whole unprocessed foods in moderate amounts
One of the biggest differences between people who are successful and those who arent when it comes to weight loss is their food choices. Processed and refined foods can be packed full of empty calories, nasty chemicals, and ridiculous amounts of sugar where it shouldn't be. All of these are not going to help you lose weight. By upgrading your diet to being predominantly based around whole and minimally processed foods you will be consuming less hidden calories, you will feel fuller, and you wil feel better due to the nutrient density of whole foods.
Sure sometimes you will want to/have to eat processed foods for pleasure or convenience but I like to stick to the 80/20 rule, make the right choices 80% of the time and things should work out just fine. This step is not about calorie control, this is about getting you eating whole and clean foods by swapping out the processed stuff in favour of healthy and filling foods. Here are some common swaps:
- Out with sugar laden insulin spiking breakfast cereals and in with a whole food hormone friendly breakfast such as Egg's.
- Ready meals are out in favour of freshly cooked meals with a protein source, a natural unprocessed carbohydrate source, and a healthy fat source.
- Sugary snacks are out in favour of less processed snacks such as nuts, some fruits (in moderation) and celery with guacamole
- Soft drinks and juices out, water in! Don't drink your calories if weight loss is your aim!
This very simple change from reliance on processed foods to whole nutritionally rich foods will set the groundwork for a healthy and balanced diet that will help you lose weight, and more importantly to keep the weight off.
Solution: Don't feel like you have to make all of these changes at once, simply changing one meal at a time to whole unprocessed foods is a great start!
3) Refine as necessary
So you have addressed steps one and two? You have addressed any potential nutritional deficiencies and are now eating a diet rich in whole, unprocessed foods which is leaving you feeling fuller (less cravings) and more energetic in everyday life. The third and final step of how to lose weight is simply refinement! The solid groundwork you have put in with steps one and two now means that all you need to do to reduce your body weight is to burn more calories than you eat. This can be done in two ways:
- Reduce the amount of food you are eating slowly and sensibly
- Increase the amount of physical activity you are doing either in or out of the gym.
Whichever you choose you can experiment and make adjustments as required to a point where you are happy with your body.
The Final Word
Losing weight should not be overcomplicated! This article is for anyone overwhelmed by advice, tips, diets, fads, and thinking that "this is just how I am!" Before you start thinking about low carb, low fat, atkins, paleo, keto, slimming world, fasting, etc make sure you have these three very simple steps covered before looking elsewhere for a miracle weight loss cure.