How to Lose Weight: Creating a Diet that You Can Actually Stick to

When it comes to losing weight, especially fat, the process can be distilled into two core components: achieving a calorie deficit and maintaining consistency over time. This simple formula holds the foundation for effective, long-term fat loss.

The Two Keys to Successful Fat Loss: Calorie Deficit and Consistency

Achieving a Calorie Deficit

At the most basic level, fat loss is about burning more calories than you consume, creating what is known as a calorie deficit. The body requires a certain amount of energy (calories) to maintain its current weight, and by consistently consuming fewer calories than it expends, the body turns to fat stores to make up for the energy shortfall.

How Much Fat Can You Lose?

To put numbers into perspective, 1 kilogram of fat equals approximately 8,000 calories. With that in mind, aiming to lose 3 kilograms of fat per month is a realistic goal for most people, particularly if you're focused on retaining muscle mass. Achieving this requires a daily calorie deficit of about 800 calories. Going beyond this can lead to muscle loss, fatigue, and other negative consequences, so moderation is key.

Maintaining a Calorie Deficit

While creating a calorie deficit may seem straightforward, maintaining it over weeks and months is where many people struggle. Here are strategies to make it sustainable:

1. Make Small Adjustments to Your Diet

Many people make the mistake of overhauling their entire diet when trying to lose weight, which often leads to failure due to unsustainable changes. Instead, focus on reducing portion sizes and eating the foods you already enjoy, but in smaller quantities. This allows you to stick to the plan without feeling deprived, which is essential for long-term consistency.

Switching to foods with lower calorie density (i.e. foods that are lower in calories but still fill you up) can also help significantly. Think of swapping out high-calorie snacks for fruits, vegetables, or lean proteins. This minimizes the feeling of hunger, a common reason why many diets fail. Hunger is a natural response, and it can be hard to overcome if you're constantly feeling deprived.

2. Incorporate Physical Activity

Exercise plays a vital role in making it easier to sustain a calorie deficit. For example, a 30-minute slow-paced run can burn roughly 300 calories, allowing you to eat a bit more while still maintaining the same deficit. This is crucial, especially since large calorie deficits can result in low energy levels and fatigue. Exercise helps mitigate these effects while improving mood and overall well-being.

Any form of physical activity contributes to maintaining a calorie deficit and boosts your chances of long-term success. Consistent physical activity also enhances muscle retention, which is important when losing fat, as otherwise you run the risk of becoming “skinny-fat”.

Final Thoughts

Losing weight, specifically fat, doesn’t have to be overly complicated. The formula is simple: create a calorie deficit and stay consistent over time. However, it’s the execution that often trips people up. Focus on making small, manageable changes to your diet, incorporate physical activity to make the process smoother, and remember that consistency over months—not days or weeks—is what will yield lasting results.