May 6, 2015

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Getting rid of the extra pounds might be a challenge for many of us and it requires a well thought approach in order to achieve effective and long lasting results. I am sure you have heard a lot of stories from people that have tried various diets, supplements, and treatments that haven’t worked, or worked for a short period of time and after a few months all the fat was right back there.

If that happened to you as well don’t feel bad about it, learn from your mistakes and read on to find out how to lose the extra pounds for good.

Caloric deficit

These are the words that should be on your mind all the time throughout your weight loss journey. Caloric deficit means that you should eat fewer calories than your body needs to maintain its weight. Eat less than you need and you will lose weight. It is as simple as that.

Now, let’s get into bit more details about calories in versus calories out, as this is the fundamental thing you need to know and execute properly when you try to lose weight.

Daily caloric needs

The first thing you need to do is to find out what is your daily caloric need – aka the calories you need in order to maintain your current weight. There are various ways to do that such as online calculators, tests performed at the clinic or hospital by the doctor or simply by tracking you calorie intake each day and see if the scale goes up or down.

The most efficient and easiest way is to calculate your daily needs using a couple of online applications, average that and use it as a starting point. It probably won’t be 100% accurate but it should be pretty close. Let’s say you got an average of 2,000 kcal. Depending on how fast you want to lose weight you should get less than 2,000 kcal in each and every day. My advice is to try to be around 300 kcal short of your daily need. Getting too aggressive might have negative effects on your health or might result in slowing down your metabolism or causing hormonal disorders. So, try to situate yourself about 300 kcal below your maintenance level.

Getting back to finding your caloric needs, as I said use the value you got from the online calculators as a reference point and situate yourself below than, counting calories each and every day. Also, look at the scale and see if it goes up or down and track your progress. Depending on how fast the scale goes down you can calculate quite spot on the calories you need.  There is a direct mathematic connection between the weight variation and the calories. A surplus of about 3,500 kcal means you will gain around 1 pound, similarly a deficit of 3,500 kcal will make you lose 1 pound.

For example let’s say that after two week since you started tracking your calories you lost 2 pounds. This means you were on a 500 kcal deficit each day. So, things can get quite accurate if you track your calories correctly. Be consistent with your diet, workout at least 3 days a week and you will get shredded this way.

Tracking calories

This can be a struggle when you first start to count your calorie intake, so here are a couple of tips to help you out.

First of all, try to avoid eating out. It is extremely hard to estimate the calories of foods you get served at restaurants or fast foods. Prepare your own meals, weigh everything, read the labels or look up on the internet the energy of the foods you are preparing.

Pay attention to what you are eating and try to plan you meals if you can. Having everything prepared and scheduled upfront will make things easier to track and will get you better results at the end of the day.

What about macros

Weight loss can happen without looking at the macros in your food. It is enough to be in a caloric deficit and you should lose weight. However, if that does not happen for you, try to have a look at the macros you are eating and lower the fat and carbs a little bit. A healthy ratio would be 50% carbs, 30% protein and 20% fat, but if you are not seeing any progress (which is highly unlikely) play a bit with the percentages. There are no strict rules when it comes to macros, but don’t go crazy with it. If you are in a caloric deficit and you don’t see any weight loss you should probably see a doctor and get a professional opinion.


To sum it up, all you need to do is eat less. Don’t go with a fancy diet, eat the foods you like, just make sure to be in a caloric deficit. Exercising will definitely help as well, since you will burn more calories and be in a more aggressive deficit, or you can eat a little bit more and still be in a deficit. If you don’t have much experience in the gym or if it’s your first time lifting weights, try to get a personal trainer – it will help a lot. It’s up to your personal preference how you want to approach it.

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