It simply cannot be argued that the most effective method for weight loss is a combination of exercise and nutrition. Even the world-renowned Mayo Clinic acknowledges that both are necessary components of weight loss in their 6 Strategies for Success.
But is it really as simple as calories in versus calories out? On the surface, yes, it is. For most people looking to lose weight the simple practice of measuring and properly managing calories in and out will be sufficient to create a weight loss effect.
And with the wide variety of tools and apps available to help you measure and track your calories, it’s easier than ever to put the calories in/calories out practice to work for you.
However – there are ways to take it up a notch, either to increase the effectiveness of caloric deficits or to help you push through plateaus when your weight loss starts to slow down.
Here are 3 ways to step up your weight loss game and take caloric management to the next level:
One. Track Your Macros
To track your macros, first, you have to understand what they are. Macros are your carbohydrates, fats, and proteins. Finding the right percentage of each to fuel your weight loss can increase your results and help you lose weight faster than tracking calories alone.
You can learn more about macros from MyFitnessPal, which also offers a free app to help you track calories in/calories out AND your macros (which we HIGHLY recommend).
By adding macro tracking to your weight loss strategy, you’ll get better results by focusing on the quality of the calories you’re tracking. This can often result in more weight loss or faster weight loss.
Two. Focus On Digestive Health
Your digestive system is a complex and sensitive system that plays a large role in how your foods are broken down and processed by your body, again helping determine the efficiency and effectiveness of the calories in versus calories out weight loss strategy.
To maintain good digestive health, we recommend including plenty of fiber in your diet. This will help you feel fuller longer, as fiber is super filling but lower in calories than other food types. In fact, Harvard recently reported that a step as simple as getting 30 grams of fiber a day can, “can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.” Read more here.
Three. Rethink Your Eating Habits.
Just because you’ve always eaten your lunch at 12 pm doesn’t mean that’s the best time for you to eat your lunch.
Some people experience a change in their weight loss by simply changing what they eat when. Maybe you want to try limiting carbs after 5 pm. Maybe three meals per day gets you great results and maybe 6 smaller meals spread out works best for you. Or maybe you’d benefit from intermittent fasting?
The point is to rethink your habits and play around with how your caloric intake is happening and see what you can do to that gives your results a boost!
Need accountability with your weight loss strategy? Consider the Elevate Fitness Weight Loss Challenge. Learn more here.