By treating your health goals as a puzzle to be solved, progress becomes far more streamlined.
I don’t mean to dismiss anyone’s particular extenuating situation, but I’ve personally noticed that losing weight has become far easier for me if I took the emotion out of it and just followed the numbers.
Realizing that I could make a specific plan for myself based on my TDEE, the amount of weight I want to lose and by when. These are all numbers and if you do basic math, you can literally calculate how long it would take you to reach your goal weight (I know there is also a website for this, I don’t use it).
Then if you want to be extra fancy, you could create 10%, 20%, etc. percentage milestones! Weigh yourself and record it every single day because your weight fluctuates daily and you only KNOW a change is happening if you study the trends vs. random days.
If you follow the plan to a T AND you do especially well most of the time, you will reach your goal faster! If you slack a bit more and go over your deficit frequently, you’ll still hit your goal but at a slower pace.
EITHER WAY, when you get to your “goal date,” you will have made progress since your start date and still be better off.
Now that we’re working with numbers, the next question is: how do we optimize our diet/exercise to get the most bang for our buck? This is where volume eating comes in because it allows you to get as much food in as possible — while also (theoretically) providing you with as many nutrients/vitamins/benefits as possible.
You can take it further with exercise. Generally, I don’t follow “estimated calories burned” but I do have basic rules. 100 cal = 1 mile walked (or 20 mins)/ a weightlifting workout). I know that if I workout and walk extra, I have ~100 calories bumper. My goal isn’t to eat back calories, it’s to try to even out as close as possible to 1500 calories. That includes eating more than I need to somedays if I’m under 1500.
– Virg
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