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Breaking down what you need to do to lose fat and gain muscle [3] is pretty simple. "Losing fat, building muscle, getting & staying lean . . . all you really need are these 10 things," fat-loss coach Carter Good [4] wrote in an Instagram post.
"Choosing to focus on what's most important for getting results [5] and disregarding the stuff that's not — eliminating certain foods [6], taking silly supplements that don't work, etc. — is a gigantic step in the right direction." He added that once you have the "big rocks" in place, you can put most of your focus on implementing strategies and building habits [7] to make eating healthy, fitness, and weight loss simpler for your life.
Here are the 10 things he recommends:
- A calorie deficit [9]: Figure out how many calories you burn in a day using this formula [10]. Once you figure that out, dietitian Jim White, RD, ACSM, recommends eating in a calorie deficit of 500 fewer calories a day to lose one pound a week. But figuring out an appropriate calorie deficit [11] will take some trial and error, so monitor your calorie intake for two to three weeks. If you don't see a change, decrease by five percent.
- Whole foods [12]: Choose foods that are made with one ingredient and limit the processed junk, refined carbs, and sugar.
- Protein [13]: You need about 0.8 to 1.8 gram per pound of body weight, depending on how active you are.
- Strength training [14]: "Women should lift four times a week if possible [15]," Jillian Michaels told POPSUGAR. "Train each muscle twice a week with two days of rest between training days."
- Daily movement [16]: Aside from a workout, try to move throughout the day, getting at least daily 10,000 steps.
- Consistency [17] (not perfection): Stay consistent over time [18] with both your calorie intake and your workouts.
- Time: Make time for workouts, meal prep [19], and self-care.
- Patience [20]: You didn't gain weight overnight, so don't expect your body to lean out overnight either.
- Coffee [21]: Because for many, coffee = happiness. Also, the caffeine can help curb hunger.
- Chipotle [22]: Because yum.
OK, so those last two aren't necessary for everyone, but they are for Carter. The point being: it's important to include parts of your weight-loss plan [23] that work with your lifestyle, work with your needs, and make you happy. Your plan should also keep you compliant on a regular basis. "HOW you lose weight [24] matters a lot more than how quickly you lose it," Carter wrote. "Knowing that, your goal needs to be building a plan that makes eating well and exercising regularly an enjoyable part of your life."