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More than working out and eating healthy foods, losing weight is about consistency and healthy choices. This can also be achieved by understanding how your body works. According to fitness influencer Lathan (@bassbuildfitness), who has lost almost 45 kg (100 pounds), one needs to keep 6 numbers in mind – from protein intake to how many steps you should take daily. Inspired by her own fitness journey, scroll down to know the weight loss tips she recommends.
(Also read | Woman lost 15 kg of weight with this easy breakfast recipe, which you can make at home)
Weight loss made simple with numbers
According to Lathan, weight loss can be easy if one understands certain numbers to keep one’s health in check. He captioned the clip, “As someone who has lost 100 pounds (about 45.35 kilograms), here are 6 numbers you need to know to make losing weight easier.” In the first tip, he suggests knowing your ‘protein goals’ which will help you ‘build muscle, reduce hunger and increase satiety.’
“Take your body weight in pounds and multiply by 0.7. [For instance,] 200 pounds x 0.7 = 140 grams per day. If you get more, that’s good too,” he wrote.
Next, he suggested that his followers learn their ‘calorie count’, which is the number of calories they consume. “To lose weight, you have to be in a calorie deficit. Take your target body weight and multiply by 12. 175 pounds x 12 = 2100 calories per. It’s not perfect, and you’ll have to adjust up or down a bit depending on your activity level, but it gives you a place to start,” he explained.
Next, he advised people on a weight loss journey to keep track of their sleep and step count – that is, sleep for 7-8 hours and walk 8-10 thousand steps daily. He said, “Sleep is given less importance for weight loss. Lack of sleep leads to greater appetite, less satiety, poor food choices, loss of more muscle and less fat mass. To prevent this, aim for 7-8 hours of quality sleep every night. he adds, “[Walking] It has tons of mental and physical benefits, plus walking more steps means burning more calories. Walking 8-10 thousand steps a day is a good goal.
water intake and exercise
Lathan also stressed the importance of hydration during weight loss. According to him, dehydration is often confused with hunger. Additionally, liquid calories make you gain weight faster. Therefore, one should consume water or other zero-calorie drinks. To gauge how much water you should drink per day, Lathan suggests a quick calculation. “Take your body weight in pounds and divide by two, and that’s your minimum daily water intake,” he said.
Finally, exercise is helpful for weight loss and general health. According to fitness coaches, the sweet spot for many people is 3-5 workouts per week. he adds, “[It is] Even better if these workouts include strength training. Losing weight can be overwhelming, but knowing these statistics can help simplify things and set you up for success.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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