“If you do not change direction, you may end up where you are heading.” - Lao Tzu

Are you eager to shed those extra pounds this year but feeling overwhelmed about where to start? Maybe you've tried before without success, and now you're questioning the approach you've taken. Well, embarking on a weight loss journey doesn't have to be a mystery. Let's break it down into simple steps so that anyone can understand and kickstart their journey to a healthier self in 2024.

Step 1: Weigh-In and Track Your Progress

The first crucial step in any weight loss journey is to track your progress. Your starting point is the number on the scale. By consistently monitoring your weight, you'll gain valuable insights into the effectiveness of your efforts. This simple act of tracking helps you understand the direction you're heading and whether your current approach is yielding results.

Step 2: Create a Caloric Deficit

To achieve weight loss, you need to create a caloric deficit. This means consuming fewer calories than your body needs to maintain its current weight. There are three ways to do this: eat less than required, increase your energy expenditure through physical activity, or combine both approaches. Surprisingly, exercise is not mandatory for weight loss, but it can certainly accelerate the process.

Step 3: Calculate Your TDEE

Determining your Total Daily Energy Expenditure (TDEE) is a critical step. Your TDEE is the total amount of energy your body needs to function and perform daily tasks. You can use an online TDEE calculator to find this value. Once you have your TDEE, apply a deficit to it based on your weight loss goals. A 30% deficit is ideal for faster weight loss, but you can start with 10-15% and adjust as needed. We also have our own online TDEE calculator you can access here: https://go.mycoachsn.com.au/tdee-calculator

Step 4: Track Your Intake and Stay Consistent

Knowing how many calories you need is great, but tracking your food intake is equally important. There are numerous tracking tools and apps available, with MyFitnessPal being one of the most popular free options. Regularly tracking your intake helps you identify areas for improvement and optimize your weight loss process.

Step 5: Test and Retest

After consistently tracking your progress for seven days, take a moment to reassess. Are you heading in the right direction? If you see positive results, continue with your current plan. If not, your data will guide you on what needs to change. Weight loss is a personal journey, and what works for one person may not work for another. By collecting data on yourself, you can make informed decisions about your direction.

Embarking on a weight loss journey doesn't have to be complicated. By following these simple steps – weigh-in, determine your TDEE, create a caloric deficit, track your intake, and regularly test and retest – you can achieve real, sustainable results. Remember, everyone's experience with weight loss is unique, so use the data you collect to navigate your personal journey to a healthier you in 2024.