An easy way to understand the golden rule of weight loss is through the following equation:. If you eat more calories than your body needs to maintain its current weight, you’ll store the extra energy as fat. And if you consume fewer calories than your body needs, it will have to burn stored fat in order to stay alive and that’s how you lose weight!
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Why Do You Need To Eat Less And Move More?
Eat less, move more is the basic rule of weight loss. It means that body fat is purely a result of excess energy. In order to lose weight, you need to consume fewer calories than you burn. This can be done by eating less and/or exercising more. When you eat less, your body has to tap into its fat stores for energy. This is how you lose weight.
Tips For Burning More Calories
- Get active in short bursts throughout the day - even just a 10-minute walk can help burn extra calories.
- Incorporate strength training into your workout routine - this will help you build muscle, which in turn helps burn more calories.
- Find a workout buddy - accountability is key when it comes to working out and burning calories. Having someone to help motivate you will make it more likely that you'll stick with it.
- Drink more water - you need it for good health, but also because it helps suppress your appetite and make you feel fuller. This makes it easier to stick with a healthy diet and avoid snack foods that aren't good for you.
- Don't skip meals - your body needs food for energy and to burn calories, so make sure you're eating at least three full meals every day. Skipping meals can actually lead to weight gain, not loss.
- Eat more vegetables - they're low in calories and can fill you up with less food, so you won't feel hungry again soon after eating. They also have vitamins and minerals your body needs for good health.
- Eat more fruits - many fruits are lower in calories than other foods, so you can eat a larger portion without consuming a lot of calories. Plus, they're often high in vitamins and antioxidants which are good for your body.
- Cook your own meals - it's a lot easier for you to control how much sodium, sugar, and fat is in your food when you cook it yourself. Plus, cooking at home means fewer restaurant meals which tend to be higher in calories.
- Quit smoking - tobacco smoke contains many chemicals which are not only bad for your health but also can lead to a higher risk of weight gain and obesity. If you're trying to lose weight, quitting smoking is one of the best things you can do.
- Get rid of unhealthy foods - if you have cookies, candies, or other snacks in your house, it will be harder for you to avoid eating them. If you don't keep these kinds of junk foods in your house, you'll be less likely to eat them when they're not good for you.
Tips For Eating Less
- Fill up on fiber-rich foods: fruits, vegetables, whole grains, and legumes. Fiber helps you feel fuller longer, so you'll be less likely to overeat.
- Stick with low-calorie, nutrient-rich foods. Replace some high-calorie treats (like ice cream) with foods that are healthier and provide plenty of nutrients (like fresh fruit). These nutrient-dense foods also tend to be lower in calories.
- Eat slowly and mindfully so you can recognize when you're full.
- Use smaller plates and bowls. This is a great way to trick your mind into thinking you're eating more than you actually are, so you'll eat less without feeling deprived. Your mind can't tell how much food is on your plate, but it can tell when there's a big difference between what it's expecting and what it sees in front of it. A study in Appetite found that people ate less when they were served food on a smaller plate or bowl compared with those who ate off larger plates.
- Eat more slowly. According to research from The University of New South Wales, people who eat their food quickly consume significantly more calories compared with those who eat more slowly. Also, slow eaters tend to have lower BMIs than fast eaters, so take your time!
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When Diet Isn’t Enough
If you want to lose weight, you need to burn more calories than you consume. It’s the most basic rule of weight loss. And yet, for many people, dieting isn’t enough. They can cut back on calories and exercise more, but the pounds just don’t seem to budge.
So what is going on? If you’re not able to shed pounds with diet and exercise alone, it could be due to something called metabolic adaptation. This happens when your body makes subtle changes in response to weight loss that slow down your metabolism, making it harder for you to burn calories. Over time, these adaptations can make weight loss harder and lead you back to where you started.
Lifestyle Changes That Can Help
The basic rule of weight loss is that you need to burn more calories than you consume every day. Making some lifestyle changes can help make it easier to achieve this calorie deficit. If you drink soda, cut back on the amount you drink. If you eat out often, try eating at home more often or making healthier choices when eating out. If you have a desk job, stand up as much as possible and walk around the office at regular intervals during the day. Keep track of your progress by weighing yourself regularly (weekly or monthly) and writing down what you ate in a food journal so that if needed, adjustments can be made accordingly.
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