Feeling down because you can't seem to get in shape? Want to look good at the beach with a healthy, strong body? Don't worry, you're not alone. Here are three simple steps, backed by science, that can help you overcome this challenge and get in great shape this summer.
First, let's talk about your diet. Eating balanced and natural foods is important for losing weight and getting ready for summer. I suggest making a plan, though it takes time. But most importantly, it's about your food, as it makes your body use fat as energy. This happens when you consume fewer calories than your body needs, something called a 'caloric deficit'. You can calculate your ideal deficit using TDEE.
Also, change your food environment, remove tempting foods, and have healthy options on hand. It's also better not to eat in front of the television, as it makes you overeat.
What should you eat then?
Protein is key for losing fat because it helps maintain muscles. You should aim to eat between 1.7 and 2.0 grams per kilogram of body weight per day. In addition to protein, eat potatoes, oats, lean meats, and fruits like apples and oranges. These foods will fill you up and help you lose fat.
Eat these foods most of the time, let's say 80%, and choose other healthy options for the remaining 20%.
Second, what about exercise?
Exercise is very important. Many beginners make the mistake of doing too much cardio to lose weight and fat. Sure, this helps with weight and fat loss, but it also burns muscle, which is bad. I recommend combining a caloric deficit with strength training, which is much more effective. You should lift weights 3 to 5 times a week to maintain muscles and burn fat. It's also important to move during the day, so make sure to get your daily steps, at least 7000 steps a day.
Third, consistency is key
Try to track your calories at least 60% of the time. Every 8-12 weeks, take a break from your diet and increase calories a bit. Be patient with belly fat because it's usually the last to go, so stick to your plan and you'll see results. Lastly, celebrate your achievements, no matter how small they are.
I hope these tips help you achieve the body you desire for this summer. I've done it myself and many of my clients, together we've achieved incredible and very visible results.
If you need help, consider a personalized program for your goals. Together, we can make this summer the best in terms of being in shape!
Big hug, your coach Luis