Let's face facts, for most people the gym is about weight loss. Why? Because most of us are at least overweight. Many of us are obese. How many? According to data from the CDC, 74% of Americans are overweight and 43% of Americans are considered obese. Yikes.
So what do we do about that? Americans spend billions of dollars on gym memberships, supplements, weight loss programs, and fat loss concoctions. Heck, prescriptions for the "miracle" drug (which is turning into a nightmare for many...but more on that in another blog) Ozempic/Wegovy (semaglutide) is well over 9 million world wide.
So, what can we do about this besides keep hoping for that actual "miracle" pill? In our experience, there are 3 BIG rocks that can alter your weight, your health, and ultimately, your ability to enjoy the life you live. All 3 of those have to do with what you eat.
1) Hit your calorie count
Yes, calories matter. When trying to control your weight, controlling calories is king. Controlling your body composition begins and ends with how many calories you eat vs. how many you burn (through daily routines, activity, and other calorie burning things in your body). It's not the only thing, but it's the main thing. A quick way to figure out how many calories you need to eat each day is YOUR GOAL BODYWEIGHT (GBW) x 12. It's not perfect, but it's a place to start. Don't know what your goal bodyweight should be? Meet with a coach and do the math to figure that out. It's a little more complicated. You can shoot us a message HERE and we can help.
2) Hit your protein number
Several studies have shown that protein is the king of calories when it comes to weight and fat loss. Yep, the "bros" had it right. When you set people of similar demographics and similar weight loss goals on the same calorie level, the group that biased toward protein lost the most weight, lost it faster, kept it off longer, and reported feeling happier with their progress. How much protein? Between 0.8 x GBW and 1.0 x GBW. Also, do your best to choose lean protein sources most of the time. Chicken, turkey, egg whites, fish. Fatty sources help, but they're fatty so it might mess with hitting your calorie target.
3) Get your fiber in
Fiber plays 2 big roles in weight loss. 1) It helps, you feel fuller for longer. 2) It helps regulate blood sugar levels. 3) It improves overall guy health and immune function. How much? Ladies should aim for 25-30 grams each day. Men should aim at 30-35 grams per day. How should you get fiber? Bias your carbohydrate choices toward veggies and fruits. Grains can be good and they are delicious. But by comparison, they have much less fiber. If you need a bump, add in some beans. But do your best to make your fiber intake come from food rather than supplements.
Will these 3 things get you to your goal weight? Maybe. But really, it's a starting point. Take it, run with it, and see how far you can move the needle.
