Let’s cut through the noise and get real about what actually works.
Welcome to the Wellness Corner
This space is where I’ll share all things wellness. I want to use this little corner to share my personal fitness journey, current goals, client spotlights, and tips to help you feel your best from the inside out.
But first, let’s jump straight into the fun stuff.
HOW THE HECK DO WE LOSE WEIGHT?
When it comes to losing scale weight, it comes down to ONE thing. Yes, just ONE. Ready for the magic secret?
🎉 A calorie deficit. 🎉
That’s it. It’s rooted in the law of thermodynamics and there is literally no other way around it. No matter what diet trend is trending.
Let’s break it down in an easy to digest (see what I did there?) way:
WHAT is a Calorie Deficit?
A calorie deficit happens when you burn more calories than you consume.
Think of your body like a bank account. But instead of money, we’re budgeting calories.
- Calories In = Food and drinks you consume (yes, even the coffee creamer counts, rude, I know).
- Calories Out = Calories your body burns just to stay alive (breathing, sleeping, existing), plus movement and exercise.
When calories out > calories in, your body dips into stored fat for energy and that’s when weight loss happens.
So… How Do We Create a Calorie Deficit?
While there’s only one path to weight loss (the deficit), there are a few different ways to get there:
1. Consume Less
- Portion control: Use smaller plates, reduce snacking
- Swap high calorie items for lighter options (grilled vs friend)
- Track what you eat! Think of it like budgeting, how can you spend wisely if you’re not tracking your expenses? What can be measured can be managed!
2. Move More
- Intentional exercise: running, lifting, walking, biking
- Non-exercise activity (NEAT): stairs instead of elevators, pacing during calls, parking farther away
- More movement = more calories burned
3. The Combo Approach – What I Recommend!
- Slightly reduce calories and increase movement
- More sustainable, less hunger, more flexibility
- The only way for long term success and longevity!
Recap…
Next time someone tells you that you have to:
- Cut out carbs
- Take some special supplement
- Eliminate your favorite foods
…just smile, nod, and remove the noise. None of that is necessary to achieve fat loss.
Say NO to diet scams. Next time your neighbor’s sister tells you she lost weight removing all carbs, remember she did so by creating a calorie deficit – NOT inherently from removing carbs.
There are more components that make up sustainable fat loss like protein, resistance training, water, walking, adequate sleep and recovery (which we can continue to dive into!) but nutritionally it comes down to a calorie deficit.
xoxo Alli
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