A very popular fitness program of the last few decades uses the sales pitch, ‘Look better naked’ and that is exactly what we want when we diet to lose weight. We want to look better to ourselves and we want to look better to the people whose opinion matters to us for whatever reason. Good looking people get more interviews, have access to better jobs, can get better salaries, life seems easier for them so we want to be like them.
Diet and exercise is what got them there, those attractive people we would like to be one of. They eat the right amount of food, get the right amount of exercise and that is how they stay that way. So, how can we compete with that? Here is the answer:
Eat exactly right>>exercise the right amount>>arrive at your perfect weight, this is so simple I cannot believe we hadn’t thought of it before!
The thing about eating right is that what and how you are eating is going to change as you change the make up of your body. From day one you carry more weight, have an elevated BMI, less muscle mass and less energy than your ideal you. To address the first two issues you must change the amount of calories you consume on lets say a weekly average basis. Simple calories in, calories out. In order to change the amount of muscle mass that you carry you have to increase the percentage of protein in your diet to compensate for the body’s recovery needs without going below your threshold maintenance caloric level where the body starts burning muscle for energy. You cannot replace the protein calories you are adding by just eating less carbs, you need those for basic metabolic functions that get you through the day. By the same token fats can’t be cut out entirely either, they are really important to the body’s immune system.
Thinking that one diet or one program will get you to where you want to be is not going to work. It is going to take a lot of trial and error to learn what your body respond to. Start with calorie deficit, that will get really hard after 1 or 2 weeks but if you have a backup plan already thought out then when you realize it is getting to the breaking point, (mine is when I start making excuses to not go to the store) be ready to switch over to plan B even if it takes a day or two. Calorie deficit took me from 330 to just under 300 but now I need to do something different because salads are no longer sexy. Those early morning walks are too easy and I am still to heavy to start jogging.
There is a guy named Mehdi that has a website and a Youtube channel where he explains a weight training plan that is ultra simple, it is called Stronglifts 5 x 5. Stay on that for two months without significantly changing your calorie intake and see what happens there. I have done this several times and it is great, not too much and just enough to make a difference. Start small, make small gains, over time the change is very noticeable.