A weight loss coach has revealed the secret formula you can use to drop multiple pant sizes by summer.
Audrey Adams, an author and functional nutritionist who’s lost 80lbs, explained that a calorie deficit diet is a surefire way to quickly drop weight – shedding about 1lb a week.
Daily calorie needs vary widely based on a persons age, sex and lifestyle, ranging from 1,600 to 3,000 calories per day.
But if you’re looking to lose weight, a calorie deficit diet – when you consume fewer calories than you expend – can be effective for some people because it forces the body to burn extra calories being stored as fat that keep bodily systems functioning.
Generally, experts recommend cutting calories down to 1,200 to 1,500 for women per day and 1,500 to 1,800 for men per day.
However, everyone’s calorie needs are different so it is important to consult a doctor or nutritionist before starting a new diet plan.
The Floridian coach said the best way to stay in a calorie deficit is to approach the diet like a financial advisor and prioritize tracking your calories.
She said: ‘Whether you track calories or not is totally up to you and your preference. [But] if you have been unsuccessful with weight loss up to this point and you haven’t picked up tracking yet, imagine yourself as a financial advisor.’
Audrey Adams, an author and functional nutritionist, who has managed to lose 40 pounds twice in her life, has revealed a surefire way to drop 1lb a week
Ms Adams added: ‘Typically, taking a data driven approach with your nutrition allows us to see better results and in a shorter of time.
‘Somebody says they have a goal of saving more money but you don’t have any way of knowing how much they’re spending or how much they’re making.’
This means that by tracking your calories and what you are eating, you can identify areas where you need to reduce your intake and better focus on your weight loss goals.
To maximum the results of a deficit diet, in addition to cutting calories, the fitness expert said she would also set a protein intake goal of about one gram per pound of her goal weight.
This means you should aim to consume roughly the same amount of protein in grams as the weight you wish to be in pounds.
For example, a 150lbs person seeking to reduce their weight to 120lbs should aim to eat 120 grams of protein daily over the span of a day.
The nutritionist explained this approach could help preserve lean muscle mass – muscle tissue in the body that is free of fat – as well as keep you feeling fuller for longer, ‘making it easier to stay in deficit.’
Ms Adams also goes on to say that walking more often and for longer periods of time can amplify your weight loss journey.
She said: ‘If you’re somebody who already tracks your steps, you can increase this by 1,000 or 2,000.
‘If you’re somebody who doesn’t track your steps, just go for an extra 10 to 20 minute walk a couple of times throughout the day,’ she said.
The Centers for Disease Control and Prevention (CDC) recommends an average of 10,000 steps per day for adults.
To make sure you hit your daily step count, the fitness coach recommends investing in a walking pad and using it while watching tv.
A 200lbs man who walks at the speed of three miles per hour for 60 minutes can burn up to 360 calories while a woman weighing 150lbs burns 270 calories, according to the Omni Walking Calorie Calculator.
Apart from helping burn excessive fat, walking also improves cardiovascular endurance, strengthens muscles and bones and reduces stress.
The US Department of Health and Human Services recommends adults briskly walk a minimum of 30 minutes five days per week (or a total of 150 minutes) to reduce the risk of cardiovascular diseases.
Lastly, Ms Adams asked her followers to prioritize strength training to look ‘more toned instead of skinny fat’ and increase your metabolism.
Metabolism is a chemical process in which the body converts what we eat and drink into energy needed to survive.
She noted: ‘Two to four times per week [of strength training] and no more than 45 minutes is all you need.’
The American Heart Association recommends that adults spend at least 150 minutes per week doing moderate-intensity aerobic activity such as yoga or running or 75 minutes per week doing vigorous aerobic activity such as swimming or cycling.
Ms Adams also noted one of the most important things in her healthy lifestyle: ‘I would [also] prioritize sleep like it is my job. At least seven hours a nights is going to help with your metabolic rate, it’s going to reduce your cravings, it’s going to regulate your appetite, gonna allow you to build more muscle.
‘Without good sleep, you are gonna feel absolutely miserable and it’s going to be a lot harder to get leaner.’
Lastly, Ms Adams asked her viewers to prioritize strength training to look ‘more toned instead of skinny fat’ and increase your metabolism
A lack of proper sleep dulls activity in the brain’s frontal lobe, which is the locus of decision-making and impulse control and can make you feel overtired.
A 2010 study in the American Journal of Clinical Nutrition found when people were deprived of sleep, they were more prone to indulge in late-night snacking and choose high-carb snacks – leading to weight gain.
Researchers analyzed 12 men out of which half slept for eight hours while the other half only slept for four over the span of two days.
They found those who slept for only four hours on the first night had increased food intake and less estimated physical activity.
The scientists concluded sleep restriction could be one of the factors that promotes obesity. As of 2023, about 100million Americans were obese, according to the CDC.
Poor sleep can also lower your metabolism, as well as increase blood sugar intolerance and lead to insulin resistance – both of which raise your risk of diabetes.
Experts recommend adults sleep between seven to nine hours a night, and those who sleep less than seven hours a nights have higher chances of having health issues.
