So you’ve been trying to Start a diet for a while now, or tried and failed!
You see others do it. And it seems like everyone makes it look so easy.
But for some reason, success keeps eluding you.
Every time you get close to first week of dieting, something happens and you end up back where you started.
Not this time.
Because this time you’re going to be armed with the same tips that the others successful dieter know.
Ways to start a weight loss diet
- With Counting Macros
- Without Counting Macros
before reading about them let’s see some steps that will help you to win at weight loss diet.
Step 1: Start with the realistic Goal
This is the one of the biggest mistake people do after deciding to start weight loss diet.
You may decide to lose 10lbs in a week but weight loss is a slow process and it will take time.
Set goal which is more achievable not more like difficult.
Why I’m telling you this?
Because when your goal is fail, however it is likely to fail goal, your all motivation will be over and you will start doing binge eating or anything that may harm your fitness level.
So, set a realistic goal like 5lbs in first month by healthy way.
Step 2: Start with the Without Counting Macros Approach
If you’re beginner and not know anything about nutrition or anything about fitness.
You should follow this method which I will explained in detail below.
You can go with the counting macros approch but it may be overwhelmed for you since you have little to NO knowledge about dieting.
Go to end of all this steps and read the fat loss without counting macros approch.
Step 3: Collect Your Favorite Food for a WEEK
Most people think when they first start diet is that they have to eat certain foods.
But reality is something different…
You can eat any food you would like and still losing weight.
You may know about a calorie deficit.
it is the most important thing when it comes to weight loss.
most important means MOST MOST MOST….
nothing has more importance than it.
No matter what you eat but if you eating less calories than you needed, you will lose weight.
let’s get back to topic because there is lot of ongoing debate on this topic and I won’t want to distract you from your GOAL!
So, just collect your favorite food from a supermarket for a week and do MEAL PREP on sunday for a whole week.
This is the best tips for the people who is looking for starting fat loss diet.
Let me tell you why?
If you already have a meal to eat, a HEALTHY MEAL, you won’t eat something which has more calories and less in nutrition.
By doing this, your success ratio at following weight loss diet is more than others!
Make sure you stay away from junk food and the foods which are super high in calories.
Step 4: Keep Connect with People Like You
So having weight loss as beginner is really hard as climbing Himalayas.
Because they are likely chances that you’re going to fail but when you’ve a support of people like YOU, who want
to achieve similar goals or already achieve it….
They are likely to help you in every way because they are already there once where you’re right now and they know what it’d like to frustrated.
You can connect it with on REDDIT!
Why Reddit and not a Facebook or Twitter?
Because on Reddit, there are always someone to give a REAL and applicable solution for your problem.
So go over to Reddit and see for
You can also checkout r/ProgressPics if you want to have some motivation.
Fat loss without counting macros approach
If you don’t want to count macros, that’s ohk but you’ve to have somethings keep in mind in order to have successful weight loss journey.
First thing first, the number of meal…
I always prefers 3 meals/day for me and my clients and you can go with that as well.
You may know that but what to add in it?
So, each meal is about one regular size round plate, high plate should have veggies, 1/4 plate should have protein and remaining portion you can fill with carbs and fats.
This is the simplest way to have a meal for weight loss.
You can pick any veggies you like, however I prefer broccoli, spinach baby tomato and other.
Take any food which has moderate level of protein or you can go with high protein foods as well.
For carbs, you can add simple or complex carbs and alternate in each meal.
When it comes to fat, don’t be afraid to add it but add ONLY healthy fats.
In order to complete your daily calories requirement you will need to some snacks in your daily routine.
For snacks you can add any fruits, protein or veggies.
Each snack fits in one palm.
Now if you have a habit of drinking then stop it now because it will have effect on your weight loss.
If you’ve 1 drink then replace it with 1 snack i.e. 1 snack only + 1 drink.
similar for 2 drinks….
And if you’ve 3 drinks then enjoy.
There are 0 calories drink available in the market which you can consume and there is no harm to do that.
Make sure to limit your dressings and sauces on your meal.
For you it’s only one spoon but one spoon has 200 calories and it will increase your daily calories than maintenance calories.
Whenever you’ve doubt about something….
just drink COFFEE!
With Counting Macros approach
I know it may be difficult for you but there are some people who want to keep record of everything they eat and trust me if you do this, you will be thanked yourself.
Anyways, let’s see the approach!
At the end of the day its calories in vs calories out. You eat more than you burn you put on weight. You eat less than what you burn you lose weight.
That is literally the end all and be all of it.
You can literally sit on your butt all day and if you have eaten the correct number of calories, you will lose weight.
BUT, starving yourself is not the answer.
Eating 1000 calories a day won’t make you lose weight super fast but probably just make you ill and cranky as hell.
Not to mention is the biggest reason your weight loss stops completely.
A slow weight loss is usually a sign of good weight loss where good habits are being ingrained into your life and you have a healthy calorie deficit.
Calculating Calories for Weight Loss Diet
Find TDEE HERE
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day with exercise is taken into account.
It is calculated by first figuring out your Basal Metabolic Rate (BMR which is basically the calories your body requires to function healthily), then multiplying that value by an activity multiplier.
Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day.
This is true even for those with a sedentary lifestyle.
Don’t freak out that they are higher than what you expect, remember slow steady weight loss is best.
I would also try to use some common sense here as well.
Yes, you may well train 6 times a week but if you have a desk job sitting all day, it may be better to choose moderately active calories instead of heavy active.
Don’t forget this is as free general TDEE calculator. Yes, I think it’s pretty good, but I don’t take it for gospel either.
If you have your body fat percentage it will help it be more accurate. The more information you can input in the more accurate your calories will be.
So many people go oh I’ll live off 1000 calories and crash and burn. Too low calories usually make you craving high fat/sugary food and binging off them and ending up eating more than you need and putting more weight on.
The most common signs of your calories being too low is: Constant hunger, low energy, bad sleep, constipation, irritability and not losing weight.
DIETS DIETS DIETS for Weight Loss
Boy don’t we love our latest diet trends don’t we? Want to know the best diet?
The one that you can sustain is the best diet!
Keto, intermittent fasting, weight watchers, slimmer’s world, MacDonald’s diet. It really doesn’t matter, as they are all designed one way or another to cause a calorie deficit.
A healthy balanced diet is preferable but not wholly necessary when it comes to losing weight but again recommended.
You don’t know what to eat for my calorie bracket.
Find tones of awesome recipes HERE
This will help for food ideas if you want variety in your life.
Play around and you will eventually figure out what works for you.
Personally I think the best thing for your food is once you have your calories worked out is to use a macro break.
That’s the breakdown of how much protein, fats and carbs you eat (MyFitnessPal can track that for you).
You would go for a 40% Protein, 40% Fats and 20% Carbs OR 50% Protein, 20% Fats and 30% Carbs. Protein and fats help you feel fuller for longer and generally more satisfied when eaten. Protein also helps keep your muscle mass while losing weight. Especially if exercising regularly.
I for the most part make sure I eat my quota of protein and don’t worry too much about the break of fats and carbs as long as I hit my calorie goal.
Speed of Weight Loss
You can skip this part of the post but this section will open your eyes!
Don’t freak if you’re not loosing weight quickly especially if you workout a lot more than you did before and look at past photos and check your measurements at the end of the month.
I have had clients get heavier than what they started but look leaner and a hell of a lot more toned up.
When you change your diet and if you don’t get a change in 4 weeks, drop it by 100-200 calories and try again or recalculate them.
Just because it doesn’t drop right away don’t go dropping it down another 500 calories.
At the same time don’t take your calories for gospel and recalculate them again if you’ve lost 3-6kg/7-14lbs. That’s a lot of weight to lose and your calories will have changed. So, recalculate reasonably regularly but don’t obsess either.
They say losing 0.5% – 1% of your body weight is a generally healthy amount. Again don’t obsess if its more or less and if you are worried if its over 1% of your body weight regularly go see a doctor to talk about it.
BIGGEST WEIGHT LOSS MOTIVATION FOR YOU
BUT I CAN’T DO ANY OF THIS (you can) AND You may not FAIL if you follow all these steps.
If you done all the TDEE stuff and feel like you can’t adhere to it just get in the baby steps.
Drink loads of fizzy drinks? Switch to water or Zero calorie versions.
Change one meal consistently for 4 weeks. Say start with any snacks you eat for 4 weeks. Got that down to pat?
Now do snacks and breakfast for another 4 weeks. Then snacks, breakfast and lunch for 4 weeks etc.
The slow eventual change will work out in the end and in say 4-5 months that better eating lifestyle will just feel normal.
If there is any one meal you struggle on just try doing another one first instead or take more time focusing on that one meal. If it takes you 8 weeks to just change breakfast the chances are lunch will be a hell of a lot easier to get the hang of etc.
In sum: Following weight loss diet is actually fairly simple when you apply the above fundamentals. So let me leave you with one last tip…
NEVER Follow what others are doing, follow only which works for you OR do what works for you!
If you think you can follow weight loss diet after reading this blog, let me know which obstacles are you facing right now regarding weight loss in the comments.