how to lose weight

Count calories.

This was the last thing I did. It’s the last thing I wanted to try. I used to think it was so tedious and stupid.

I tried everything before that.

Working out more.

Eating better.

Cutting out soda.

Lifting weights.

Running a marathon.

Intermittent fasting.

Fasting.

None of that worked until I knew exactly how much I was putting into my body and how much I needed to work out to get myself into a calorie deficit.

I didn’t start to lose weight until I was consistently in a calorie deficit.

I had no idea how much I was actually consuming. I always thought I wasn’t eating that much. I have found that I will consistently underestimate how many calories I’m eating. And I’ll forget things too.

When I started counting calories, I realized that I was hitting my budgeted amount by lunch time. Hell one great breakfast can be over 2,000 calories. If that’s just breakfast and lunch and dinner are each another 1,000 calories plus snacks and dessert. There isn’t enough time to run enough to counter that many calories.

I use an app that helps me estimate a calorie budget for the day. After putting in some data and answering some questions it spits out my total amount for the day. The app also sync with my exercise app and wearable so it will factor in my exercise and add those calories onto my total for the day. Seeing the equation break down like that in very simple terms. Calories in = calories out. To lose weight I need to consume less calories.

What this also means is getting used to feeling hungry. Yes it’s uncomfortable, but it passes. I had to learn that just because I feel hungry doesn’t mean I’m hungry. It doesn’t mean I’m going to starve to death. My body is trying to put on weight. It is wired to do that. It feels safer when it’s not hungry. I have to counteract that.

Drinking water helps.

Eating more protein and fiber helps.

Having a daily budget really helps me plan out what I’m eating and not waste calories on empty food sources.

That doesn’t mean I don’t have cheat days, but I can afford that if I’m more often in a calorie deficit.

Count calories, keep track, have a budget, work out.