Step on it!
Wisconsin weight loss coach Amber Clemens is sharing the five steps you should take to lose 15 pounds by the end of the year:
Burn more calories than you eat
Experts agree that weight loss happens when you’re in a calorie deficit, meaning you’re expending more calories than you consume.
Clemens recommends using a TDEE (Total Daily Energy Expenditure) Calculator or a similar tool to measure how many calories you burn a day.
Calculate Your Daily Calorie Deficit
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“If you want to [figure it out] on your own, track how you would normally eat for about a week to two weeks, take an average and then subtract 200 to 500 calories from that,” Clemens advised. “Once you have your calorie deficit goal, that is going to be the average of where you want your calories to fall as often as possible.”
Set a daily step goal
Clemens says everyone’s goal will be different:
Your Personal Step Goal
What you want to do is get an average of how many steps you’re normally getting in a day, and then shoot to increase from there,” she said. “So, if on average you’re getting 5,000 steps a day, shoot for 7,000, and try and hit that goal every single day.”
Reduce calories from beverages
Swap Sugary Drinks
Beverages, especially sodas and fruit juices, are an easy way to contribute calories, fat and sugar to your daily diet.
“They can add up very, very quickly,” Clemens noted. “Swap to zero sugar, something with a natural sugar alternative like stevia, and increase that water.”
Experts generally recommend consuming ½ an ounce to 1 ounce of water per pound of body weight each day.
Find an exercise you love
A crucial part of any workout plan is finding an activity you enjoy:
Workouts that Bring Joy
“Dedicate at least 30 minutes four times a week to working out in a way that brings you joy,” Clemens said. “That can be strength training, Pilates, at-home dance workouts, whatever kind of movement you’re going to be consistent with.”
Increase protein and fiber intake
The final step in losing weight is increasing your daily intake of protein and fiber:
Aim for These Macronutrient Goals
Protein takes longer to digest than other nutrients, so it can help you feel full for longer. It can also help maintain lean muscle mass — muscle tissue burns more calories than fat tissue.
Protein
Aim for at least 100 grams of protein a day, more if possible, and 0.8 grams of protein per kilogram of body weight daily.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight, but weight-loss specialists suggest 90-120 grams daily.
Fiber
American Heart Association recommends at least 25 to 30 grams of fiber a day, but most Americans consume 15 daily grams, the recommended daily intake:
Fiber helps regulate bowel movements, control blood sugar, and lower the risk of heart disease and stroke.
Final Step
“Step No. 5 is, I want you to increase your protein, and I want you to increase your fiber,” Clemens said. “Do all of those things as consistently as possible from now until the end of the year, along with getting good sleep, and thank me later.”
Conclusion:
By following Clemens’ five steps to a calorie deficit, walking daily, reducing calorie drinks, finding an exercise routine, and increasing protein and fiber intake, you may lose 15 pounds by the end of the year. Remember to get proper sleep and stay consistent in your efforts.
FAQ:
Q: How can I figure out my daily calorie deficit?
A: Calculate your daily calorie deficit using a TDEE (Total Daily Energy Expenditure) Calculator or keep a food diary and aim to subtract 200 to 500 calories from your daily intake.
Q: What is the best workout for weight loss?
A: Find an exercise you love and enjoy it as it will help you remain consistent. Aim for 30 minutes of exercise at least four times a week.
Q: What foods increase protein and fiber in my diet?
A: Good sources of protein include lean meats, fish, and plant-based foods, such as beans and soybeans. Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts and seeds.
Q: Are artificial sweeteners bad for my health?
A: According to research from 2023, artificial sweeteners may increase the risk of obesity, Type 2 diabetes, high blood pressure, and early death.
Q: What else should I do to see results?
A: Commit to your workout plan consistently and get good sleep regularly to support your weight-loss goals.
