Step on it!
Wisconsin weight loss coach Amber Clemens is sharing the five steps you need to take to lose 15 pounds by the end of the year—burn more calories than you eat, set a daily step goal, cut calories from drinks, engage in 30 minutes of joyful exercise. four times a week and increase protein and fiber.
“I lost 160 pounds through all the dieting and exercise,” Clemens, who lost 160 pounds from 2018 to 2020 and kept it off, told her 916,000 followers on TikTok last week. “Now, I run my own business helping hundreds of people do the same.”
Burn more calories than you eat
Experts agree that weight loss occurs when you’re in a calorie deficit, meaning you’re burning more calories than you’re consuming.
Clemens recommends using the TDEE calculator or a similar tool to measure how many calories you burn per day.
“If you want [figure it out] yourself, 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,” advised Clemens. “Once you have your calorie deficit goal, that’s going to be the average of where you want your calories to fall as often as possible.”
Set a daily step goal
On foot 10,000 daily steps—about 5 miles—have long been the gold standard for exercise, but studies have shown that far fewer steps can be beneficial for health.
Clemens says everyone’s goal will be different.
“What you want to do is take an average of the number of steps you normally take per day, and then shoot to increase from there,” she said. “So if you average 5,000 steps a day, shoot for 7,000 and try to hit that goal every day.”
Cut calories from 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. “Replace the sugar with zero, something with a natural sugar alternative like stevia, and up that water.”
Experts generally recommend consuming ½ ounce to 1 ounce of water per pound of body weight each day.
Artificially sweetened beverages, meanwhile, have gained a checkered reputation on health claims. 2023 research suggests they may increase the risk of obesity, type 2 diabetes, high blood pressure and even early death.
Find an exercise you enjoy
The Physical Activity Guidelines for Americans say adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week.
Clemens says it’s important to embrace a workout that brings you pleasure.
“Dedicate at least 30 minutes four times a week to exercise in a way that brings you joy,” she explained. “That could be strength training, Pilates, dance workouts at home, whatever kind of movement you’re going to be consistent with.”
Increase your protein and fiber intake
“Step No. 5 is, I want you to increase your protein and I want you to increase your fiber,” Clemens directed. “Protein at a minimum, I would aim for at least 100 grams every day, more if you can get it. For fiber, you’ll aim for a minimum of 25 grams if you’re a woman and a minimum of 35 grams if you’re a man.
Protein takes longer to digest than other nutrients, so it can help you feel fuller for longer. It can also help maintain lean muscle mass – muscle tissue burns more calories than fat tissue.
The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per kilogram. For a 200-pound person, that’s 72 grams of protein per day.
But weight loss experts on TikTok advise eating anywhere from 90 grams to 120 grams of protein per day.
In turn, fiber helps regulate bowel movements, control blood sugar and reduce the risk of heart disease and stroke.
The American Heart Association recommends getting at least 25 to 30 grams of fiber per day, but most Americans consume only 15 grams per day.
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