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I’m going to make weight loss ridiculously simple for you right now.

To lose weight we need be in a net energy deficit.

This means that the energy we consume should be less than the energy we expend – this can be done in two ways:

1) Eating Less

If you eat less food you will be consuming fewer calories (a unit to measure energy); this is key to losing weight. Now eating cleaner, healthier foods will be easier to reduce the amount of calories you are eating as they tend to make you fuller for the same amount of calories, meaning that you can eat less without feeling as hungry. Also, the more processed a food is the more they are likely to cause varying energy levels, which can significantly affect your productivity and give you cravings to eat more junk food – we don’t want that!

*If you need to find ways to help reduce weight check out my guide to a simple effectively tactic to help with fat loss here*

2) Exercise more

Exercising more makes you exert more energy, which will increase your net expenditure.
Now I’m not just talking about cycling or running; just being generally active plays a huge role in how many calories you expend.

Doing high-intensity cardio should not be your main focus.

As I have previously mentioned before, doing 45 minutes of jogging burns the same amount of calories as not eating a donut. Logically, spending 2 seconds deciding to not eat a donut is a lot more sensible than running for 45 minutes.

Strength training also plays a big role in not necessarily losing weight, but looking good (article soon).

So how much should I aim to lose?

Well, we are aiming to lose about a pound of weight each week. There are two main ways to go about creating a diet which will help achieve this:

1) The scientific way

Times your weight in by 15 and reduce this value by 300. This should roughly be the amount of calories you should be consuming to lose about a pound of weight a week.

Now open up MyFitnessPal and track everything you eat, and eat the amount of calories calculated. If you’re not losing a pound of weight a week then make sure you’re counting everything – even that bite of your friend’s sandwich.
If that fails then reduce your calories by about 100, and do so until you are happy with your weight loss. *Do not go overboard. A 700 calorie deficit is the most I’ve ever been. We want steady, maintainable weight loss – not crash and burn like all the other diets*.

2) The non-sciency way

Basically, just track your weight each week and just try and eat less: make healthy food replacements; walk a bit more; play around with your kids more; stop eating that donut on your morning break etc.

All these tiny things can actually help you achieve the weight loss that you want, without counting calories!
However, this is less accurate and results are likely to be less consistent.

When you are counting calories, you can see how your weight loss varies with calories consumed, but if you have no idea then it is pretty hard to tell if you’re eating too much of little – but it is possible.

I do not want to go into any more detail because I think that is honestly all you need to lose weight.
Oh, make sure that you eat enough protein to help maintain muscle mass – try and stick to at least 0.8g/lb of bodyweight.
Protein is mega filling so eating more of that will help you!

I will go into detail about what it takes to develop a more desirable physique and the role that strength training plays later.

But at the moment, you don’t need that yet – you have the core fundamentals to get yourself on the right track to success!

Good luck!

-Mike

Need any help? Email me at mike@unigains.com or @Ungains on Twitter! and get my free program here