The BEST Steps to LOSE Weight For Beginners


Good ol weight loss, the topic that invariably
pops up the moment the words “fitness goals” are uttered. And for beginners, it might be extremely overwhelming
trying to understand exactly HOW to lose any amount of weight, given the mixed bag of information
we have on the internet. In reality, weight loss, although not easy,
is pretty straightforward and the issue is understanding exactly how you personally approach
it. To do so, there’s a few steps we can apply. In this video, we’ll go over five fundamental
steps you and other beginners should take to better understand how to lose weight…
for you. You know, I actually want to start with a
step ZERO. Before deciding anything, you need to answer
this: “Do you ACTUALLY wanna lose weight, or are you just trying to shed a bit of fat
and build muscle?” If you’re, say, around the average body
fat of about 20% for men and 28% for women, then your WEIGHT doesn’t really matter much
at all. Your goal is to simply change your body composition,
something known as recomposition, burning fat while building muscle without huge changes
to the scale. Now I don’t wanna completely jump into the
topic of body recomposition in this specific video, but feel free to check out some of
my other similar videos and I’ll approach this topic more in the future. For now, let’s assume that you’re not
looking for recomposition but generally, do want to lose weight. First step is to change up your grocery list. This shouldn’t be too surprising. The first thing to tackle is the thing that
got you needing to lose weight in the first place, and that’s the type of food you eat. And there’s no secret here:
You gotta bring down those junk foods, the highly processed, sugary and fatty foods that
are calorie dense but low in important nutrients like vitamins, minerals, protein, and fiber. In its place, you’re gonna want some good
ol’ whole foods, whole meats, fruits, vegetables, and so on. Not much overthinking needed. Switching to whole foods generally provide
more nutrients while getting you fuller with fewer calories. It doesn’t sound fun, getting rid of your
delicious treats. But there has to be some sort of change. You can still have the occasional processed
goodness as long as you don’t overeat and overindulge. Moderation is key here, so don’t think that
I’m trying to ruin your dietary lives forever, just building some form of conscious responsibility
to your food choices. Step 2, now that you’re making better food
choices, let’s actually track it. Research has shown that consistently tracking
your food will improve one’s chances of successful weight loss. And when you consider that people often UNDERREPORT
the amount of food they eat, according to surveys, measuring your food intake will keep
you honest. The goal is to ultimately help you understand
how to be in a calorie deficit, which is the KEY to weight loss: eating fewer calories
than you normally burn throughout the day Figuring out your calorie deficit first requires
calculating your total daily energy expenditure, or TDEE. Then you estimate the amount of calories needed
to sustain a deficit, which is eating below your TDEE. Typical safe range is eating below that by
300 to 500 calories. Luckily, most tracking apps will calculate
all this for you. However, it will only provide an estimate
so you’ll have to adjust your calorie intake over time to get a more accurate measure. Once you get a solid understanding of the
food you eat, its calories and macro content, then you don’t have to continue tracking
so diligently. Just jump back on whenever you feel the need
to. I’ll link to some tracking options, both
apps and websites, in the description. Now, step 3, and perhaps my personal favorite
step: Up your protein intake! As you make your grocery list, try to tack
on larger portions of protein wherever possible. Followers of my stuff already know how much
I preach the gospel of protein. Simply put, when it comes to ANY goal, having
more protein is almost always a good idea. For weight loss, eating more protein will
actually burn more calories through something known as thermic effect of food. Essentially, protein takes more energy to
digest and absorb, thus burn more calories compared to carbs and fats. Protein can also help you feel full quicker
AND for longer. One study even found subjects spontaneously
reduced their food intake by 440 calories just by eating more protein first! Tack on the benefit of preserving and building
lean mass, and you can see the absolute amazingness of more protein. As for how much, typical recommendation for
a healthy individual is to eat about 1.6 grams of protein per kilogram of bodyweight per
day. Now on to Step 4: Do your cardio… and your
lifting! Cardio has always been touted as THE “weight
loss” tool, but it’s sorely lacking one key factor that only resistance training can
provide: building muscle. Of course, when people think of losing weight,
muscle often is not a key priority. Worse yet, some have a sort of expectation
that you’ll end up looking quote “toned” after you shed away the layer of fat by doing
cardio. Unfortunately, cardio, the steady-state kind,
will only help with fat and weight loss and you’re actually at risk of LOSING muscle. This whole “toned” thing isn’t gonna
happen. That’s where resistance training comes in. Although not a great option for burning fat,
we know lifting weights can at least preserve, and for beginners, even build muscle during
a calorie deficit. And luckily, when we do BOTH, we essentially
get both of its benefits. Research has even shown that fat loss is ACCELERATED
even further, while preserving or building muscle, when both are done concurrently. So, again, do both! It’s gonna be worth it. If you need help figuring out a good training
program for yourself, then I implore you to check out our PictureFit discord community. We have lots of great individuals in there
ready and willing to help you out in any goal you have, even if it’s not about weight
loss. Come check it out at discord.gg/picturefit
or click the link in the description. It’s absolutely free. And finally, step number five, be consistent
and PATIENT. There really couldn’t be anything else here. The previous steps are pretty much the top
fundamental factors for successful weight loss. Now, it’s time for the hard part: being
consistent with the steps. Your goal here is to take the steps and formulate
a strategy in which you can best adhere to in the long haul. Fortunately, these steps allow for some wiggle
room to adjust for your personal preference. You have options in types of whole foods you
want to eat, how long you want to track your food, how much of a deficit you want to sustain,
what type of protein to eat, and the cardio and resistance training program you want to
use. Tinker around with your options until find
something you can regularly sustain. Once you do, be patient with your expectations. Remember, you’re trying to undo years and
years of weight gain and poor habits. That’s gonna take time and won’t be something
you can see on a day-to-day basis. Give it months, a whole year even, to see
the results that you want. And also, be patient and understanding of
yourself. Although changing habits is a difficult task,
there will be days that are just more difficult to be consistent than others. A little bit of indulgence is fine. No one’s perfect 24/7. If you just want to enjoy some chocolate,
then go for it, just not too much. If you have a vacation you want to enjoy,
then enjoy it, just make make up for it when you get back. Or, just accept it and understand it’ll
just take a bit longer to get to where you want to be. Again, consistency, for most days, and patience,
apply that to your steps, and you’ll be well on your way. There we have it, folks. The five steps, in my opinion, that will help
YOU on your weight loss goals. Again, I do wanna plug the discord community
once more because quite honestly, I feel that we’ve been able to create one of the best
and supportive, and completely free, online communities surrounding the topic of health
and fitness. I’m personally in there virtually everyday
and I also do regular voice chat Q&As to help out as well. So please, come check it out at discord.gg/picturefit
or click the link the description. See you there. Other than that, please let me know what you
think about the five weight loss steps in the comments below. Maybe you have your steps that you’d like
to share. Please let me know. If you enjoyed this video, don’t forget
to give it a consistent thumbs up and share it with your patient loving friends. As always, thank you for watching and GET
YOUR PROTEIN!

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