Wisconsin weight loss coach Amber Clemens is sharing the five steps you should take to lose 15 pounds by the end of the year:<\/p>\n
Experts agree that weight loss happens when you\u2019re in a calorie deficit, meaning you\u2019re expending more calories than you consume.<\/p>\n
Clemens recommends using a TDEE (Total Daily Energy Expenditure) Calculator or a similar tool to measure how many calories you burn a day.<\/p>\n
Getty Images\/iStockphoto<\/span><\/p>\n \u201cIf 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,\u201d Clemens advised. \u201cOnce 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.\u201d<\/p>\n Clemens says everyone\u2019s goal will be different:<\/p>\n What you want to do is get an average of how many steps you\u2019re normally getting in a day, and then shoot to increase from there,\u201d she said. \u201cSo, if on average you\u2019re getting 5,000 steps a day, shoot for 7,000, and try and hit that goal every single day.\u201d<\/p>\n Beverages, especially sodas and fruit juices, are an easy way to contribute calories, fat and sugar to your daily diet.<\/p>\n \u201cThey can add up very, very quickly,\u201d Clemens noted. \u201cSwap to zero sugar, something with a natural sugar alternative like stevia, and increase that water.\u201d<\/p>\n Experts generally recommend consuming \u00bd an ounce to 1 ounce of water per pound of body weight each day.<\/p>\n A crucial part of any workout plan is finding an activity you enjoy:<\/p>\n \u201cDedicate at least 30 minutes four times a week to working out in a way that brings you joy,\u201d Clemens said. \u201cThat can be strength training, Pilates, at-home dance workouts, whatever kind of movement you\u2019re going to be consistent with.\u201d<\/p>\n The final step in losing weight is increasing your daily intake of protein and fiber:<\/p>\n 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 \u2014 muscle tissue burns more calories than fat tissue.<\/p>\n 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.<\/p>\n The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight, but weight-loss specialists suggest 90-120 grams daily.<\/p>\n 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:<\/p>\n Fiber helps regulate bowel movements, control blood sugar, and lower the risk of heart disease and stroke.<\/p>\n \u201cStep No. 5 is, I want you to increase your protein, and I want you to increase your fiber,\u201d Clemens said. \u201cDo 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.\u201d<\/p>\n Conclusion: FAQ:<\/p>\n Q: How can I figure out my daily calorie deficit? Q: What is the best workout for weight loss? Q: What foods increase protein and fiber in my diet? Q: Are artificial sweeteners bad for my health? Q: What else should I do to see results? 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\u2019re in a calorie deficit, meaning you\u2019re expending more calories than you consume. Clemens recommends […]<\/p>\n","protected":false},"author":6,"featured_media":475,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22],"tags":[],"class_list":{"0":"post-474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-wellness"},"jetpack_featured_media_url":"https:\/\/i1.wp.com\/nypost.com\/wp-content\/uploads\/sites\/2\/2024\/09\/newspress-collage-7buv1yb8w-1726608844986.jpg?quality=75&strip=all&1726594507&w=1024&w=1024&resize=1024,682&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/posts\/474"}],"collection":[{"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/comments?post=474"}],"version-history":[{"count":1,"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/posts\/474\/revisions"}],"predecessor-version":[{"id":476,"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/posts\/474\/revisions\/476"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/media\/475"}],"wp:attachment":[{"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/media?parent=474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/categories?post=474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/citystuff.com\/new-york\/wp-json\/wp\/v2\/tags?post=474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Set a daily step goal<\/h2>\n
Your Personal Step Goal<\/h3>\n
Reduce calories from beverages<\/h2>\n
Swap Sugary Drinks<\/h3>\n
Find an exercise you love<\/h2>\n
Workouts that Bring Joy<\/h3>\n
Increase protein and fiber intake<\/h2>\n
Aim for These Macronutrient Goals<\/h3>\n
Protein<\/h3>\n
Fiber<\/h3>\n
Final Step<\/h3>\n
\nBy following Clemens\u2019 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.<\/p>\n
\nA: 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.<\/p>\n
\nA: 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.<\/p>\n
\nA: 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.<\/p>\n
\nA: According to research from 2023, artificial sweeteners may increase the risk of obesity, Type 2 diabetes, high blood pressure, and early death.<\/p>\n
\nA: Commit to your workout plan consistently and get good sleep regularly to support your weight-loss goals.<\/p>\n","protected":false},"excerpt":{"rendered":"