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Every day I receive messages from people wanting to lose weight. You may have this goal on your mind. But how do you get there? How do you lose the 20 pounds that you've wanted to lose before summer? What is a realistic goal?


Weight loss is made up of many different variables, such as daily activity, strength training, cardio, recovery, and nutrition. It can be complicated, but if you'd like to keep it simple, weight loss is all about calories in versus calories out.

What does this mean? You have to be in a caloric deficit. If you expend more calories than your body needs every day, then you will lose weight. One pound of weight can be lost be lost by reducing your food intake by 500 calories everyday. For example, If you currently eat 2500 calories everyday, then begin consuming 2000 calories daily. Since one pound is made up of approximately 3500 calories, you will have lost one pound after a week. If you'd like to enhance your weight loss, add workouts to your daily routine!


A realistic goal to strive for is one to two pounds of weight loss per week. Which means you have the capability to lose 20 pounds safely in about 2 to 5 months. When you lose a pound of weight, you will lose both fat and muscle. If you'd like to minimize the amount of muscle lost while losing weight, then the macronutrients of the foods you're eating will play a huge role. Increase your daily protein intake to reduce the amount of muscle you lose during weight loss.

When it comes to weight loss, consistency and moderation is the key. Why? Because this will turn those healthy habits into a sustainable lifestyle. Studies have shown that many people will regain a considerable amount of weight after crash diets. But if you're able to find your balance between nutrition, daily activity, strength training, cardio, and recovery, then you'll reduce your chances of rebounding after weight loss.

We all have the power within us to reach our goals. There are many factors that encompass a fitness journey. If you'd like to take the guess work out of the equation, get in the best shape of your life and stay that way, contact me now. I have 9 spots left for Virtual Training in May.


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