Comprehensive Weight Loss Guide
Comprehensive Weight Loss Guide
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Using a scale is not an ideal method for tracking weight loss and is often misleading. This is because your weight isn’t only affected by fat mass; glycogen stores, intracellular and intercellular fluid levels also fluctuate rapidly. As a result, many people are left wondering whether their diet is truly effective.
With calorie tracking, you can monitor how much fat you’ve lost down to the gram by reviewing your recorded data. Uncertainties are eliminated, allowing you to clearly see how much progress you’ve made and how much further you have to go. Unless you have rare metabolic health conditions, you will definitively know that you’ve achieved your goal as long as you stick to the rules.
Steps
1. Weigh Yourself and Record Your Starting Weight
Weigh yourself on the first day and note the result. You won’t use the scale again until the program is completed. At the end of the process, you’ll weigh in again and evaluate the outcome.
2. Calculate Your Daily Calorie Expenditure
Accurately calculate the number of calories you burn daily.
Click Here: Ağırsağlam – Daily Calorie Needs Calculator
3. What Are Calorie Deficit and Surplus? How to Calculate Them?
Learn what calorie deficit and surplus mean. Discover simple methods for tracking these metrics.
Click Here: Calorie Counting for Weight Control
4. Learn to Count Calories in Foods
Read the following articles:
• Calorie Counting for Weight Control
Before meals, use the following websites to determine calorie values and calculate the total calories of the food. Click the links to access these platforms:
1. Diyetkolik
2. Kalori Cetveli
3. Calorie King (English)
5. Create a Daily Plan Suitable for Your Goal
Method 1:
Choose one of the following goals:
• Daily deficit of 500 calories: 2 kg weight loss per month
• Daily deficit of 750 calories: 3 kg weight loss per month
• Daily deficit of 1000 calories: 4 kg weight loss per month
• Daily deficit of 1500 calories: 6 kg weight loss per month
Subtract your desired deficit from your daily calorie expenditure. The result is your daily calorie intake goal.
Example Calculation:
If you aim to lose 4 kg in a month and burn 2000 calories daily:
2000 – 1000 = 1000 calories per day intake.
Method 2:
1. Decide how many kilograms of fat you want to lose (e.g., 4 kg per month is generally ideal).
2. Multiply the desired kilogram by 7,000. The result is the total calorie deficit you need to create.
3. Divide the total calorie deficit by the number of days you plan to complete the diet. The result is your daily calorie deficit target.
4. Subtract the daily calorie deficit target from your daily calorie expenditure:
Daily Calories Burned – Daily Calorie Deficit = Daily Calorie Intake
Example Calculation:
• Goal: Lose 5 kg of fat
• 5 kg × 7,000 = 35,000 calories total deficit
• Duration: 35 days
• 35,000 ÷ 35 = 1,000 calories daily deficit
• If you burn 2,000 calories daily:
2,000 – 1,000 = 1,000 calories per day intake.
6. Choose a Calendar App and Record Your Data
Use a calendar app such as Google Calendar or Apple Calendar to track your progress consistently. If you log in with the same email on all your devices, you can monitor and update your data seamlessly. Alternatively, note-taking apps can work, but calendars are often more practical.
Log your daily calorie and protein intake, along with any extra calorie-burning activities, under three separate headings. At the end of the day, calculate your total calorie deficit or surplus and record it. Seeing the cumulative calorie deficit or surplus since the program’s start will clarify your progress and boost your motivation.
You can also use the FatSecret app for tracking.
Calendar Update Methods:
After each meal, record the calories consumed (e.g., “I consumed 380 calories”). Similarly, log calorie-burning activities (e.g., “Burned 400 calories during a workout”). At the end of the day, calculate and record your total calorie deficit or surplus. Each deficit brings you one step closer to your goal.
If you occasionally consume more calories than you burn, creating a calorie surplus, don’t be discouraged. The key is to maintain consistency overall.
Example Application:
• Goal: Create a 35,000 calorie deficit
• Day 15 progress:
• Total deficit: 17,000 calories
• Total surplus: 3,000 calories
• Net deficit: 14,000 calories
• Remaining goal: 21,000 calories deficit
• Fat loss achieved: 14,000 ÷ 7,000 = 2 kg.
7. Goal Completed!
At the end of the program, weigh yourself and record the result. If you’ve lost 5 kg of fat and see a total weight loss of 9 kg on the scale, you can deduce that approximately 4 kg of glycogen and water weight were lost. After completing the program, maintaining an equal daily calorie intake and expenditure will help you sustain your weight.
Key Principles:
1. Daily Protein Intake: Consume at least 0.4 grams of protein per kilogram of body weight daily to prevent muscle loss and maintain a healthy metabolism.
2. Hydration: Drink 2-2.5 liters of water daily to support fat metabolism and satiety.
Recommendations:
• Use protein powders if needed to meet high protein requirements.
• Keep meal portions small to avoid hunger later in the day.
• Consider multivitamin supplements on low-calorie diets.
• Maintain dietary variety to prevent long-term health issues.
• Stay socially active to avoid stress and maintain focus.
If you need targeted fat reduction, consider medical aesthetic methods like lipolysis, which uses enzyme injections to aid regional fat loss.
Optimize your diet process with the above methods, stay patient, and enjoy the journey!
References
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