Now that summertime is over, many people are beginning to want to get back into shape and start a weight loss journey that will sustain them through the fall and winter. However, it can be really overwhelming to figure out where to start.
Luckily, a weight loss coach who lost 160 pounds, Amber C., who is also a viral TikTok content creator, shared some of her “realistic” weight loss tips that can easily help people get started on a successful health journey that can lead to shedding some excess pounds. As someone who worked hard to lose weight herself, Amber knows what to do to get on the right track. Read more about five of her tips below.
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1. Find & Stick To A Calorie Deficit
Many health experts will agree that one of the best ways to achieve successful weight loss and maintain a goal weight is to eat in a calorie deficit. While Amber has a formula for calculating a daily amount of calories that works within a deficit, which involves using your goal weight, it's always a good idea to speak with a doctor or nutritionist about how many calories you should be eating in a day to lose a consistent amount of weight.
"You can go a little bit under, you can go a little bit over, as long as it averages out at the end of the week, you'll be fine," says Amber in her video. "You'll still be in your deficit."
2. Get Your Body Moving
"It doesn't have to be some crazy, extensive gym routine, just get up and move your body," explains Amber. "A super simple way that most people can do this is just by walking."
As Amber says, you don't have to suddenly become a daily gym goer, lifting tons of weights and running on the treadmill for hours. A simple 30-minute walk after work would suffice, and for maximum results, some daily walks mixed in with a little bit of strength training, whether that be at home or in a gym with some equipment. Any type of movement will get you further than no movement.
3. Drink More Water
Amber found that aiming to drink around 100 ounces of water a day was very helpful to her in her weight loss journey, but if you need to start smaller, go ahead!
"Being properly hydrated is going to help regulate your hunger," she adds.
If you don't already drink a lot of water during the day, getting started can undoubtedly be difficult. However, it's good to keep in mind that hydration can help so many bodily functions, and it does so much more than just support your weight loss. Get a new, cute, and large water bottle that makes you excited to drink from, and see if you can fill it up at least 3 times a day.
4. Eat A High-Protein, High-Fiber Diet
As Amber explains in her video, just about any food can fit in a calorie deficit, which is the beauty of following one and tracking what you eat instead of restricting what you eat. However, it's essential to keep an eye on what you're eating, prioritizing a diet that's high in protein and fiber.
"Eating a higher-protein, higher-fiber diet will help keep you fuller for longer, which can be really beneficial when you're in a deficit," she adds. "So incorporating more things like fruits, veggies, chicken breast, salmon, protein powder, protein shakes, lean ground beef and turkey, dark leafy greens, and things along those lines, will help keep you fuller for longer and provide more micro and macronutrients in your diet."
5. Cut Back On Liquid Calories
There are likely some foods or drinks you indulge in every single day that, at the end of the day, don't really need to be in your diet while you're trying to lose weight. For instance, one of the most famous examples of liquid calories is alcohol, signaling it'll help a lot to cut out your daily evening cocktail or glass of wine and save it for better occasions.
Additionally, Amber encourages her viewers to scale back on the amount of "fast foods and overly-processed foods."
Which of these tips do you think would be the easiest to follow?
