Thursday, August 13, 2020

What's The Best Way To Lose Weight? (Is A Caloric Deficit Really The Answer?)

This really is the question isn't it? You see it all over the internet, on morning news and talk shows, and in magazines and newspapers. It seems to be a different answer everywhere you look.

"Paleo" "Keto" "Vegan" "Put Butter In Your Coffee"

The list goes on... and the debates are fierce. And stupid. Nutrition has become polarized by "beliefs". Nutrition isn't a religion. It's a science. And while it's relatively young in comparison to other major sciences, we do know quite a bit about nutrition.

The human body can adapt to a number of different ways of eating and be healthy. Meaning... there is no one best diet. All of the diets tend to work for two reasons... they create a caloric deficit and the individuals who they worked for were able to stick to that diet.

Which leads me to the answer of our title questions... the best way to lose weight is to maintain a caloric deficit. Right?


We know that you must be in a caloric deficit to lose weight (yes, water weight fluctuates, but that doesn't count right now). So, you could say, a caloric deficit is the only way to lose weight, so it is the best way.


My fitness and nutrition professional colleagues could use some intelligence.  If there is only one way to lose weight, then the question doesn't make sense or they're not really asking what it looks like they're asking. Their question is better phrased:

What is the best way to maintain a caloric deficit? It's the professionals job to recognize what the client is really asking and make the change in their heads and then give the best answer they can.

People don't talk like that. They talk like this... "What's the best way to lose weight?" or "Is it possible to lose 20lbs in three weeks?" Anyway, rant over.

So here is my answer to the question... What's The Best Way To Lose Weight?
  1. Nutrition-Try to eat a lean protein and a vegetable at every meal or snack, and be in a caloric deficit most days, 6-7 days a week.
  2. Lift weights. Doesn't matter if you are a man or women, lift heavy stuff, 30 to 60 minutes a day, 3 to 4 days a week.
  3. Walk. At least 30 minutes 6-7 days a week. You can do other cardio, but walking has a ton of amazing benefits. It's low impact, So it's good on your hips, knees, and spine. And for a world that sits more than ever before in human history, walking helps correct what sitting has done to us.
Some of you might read this and think, "Whoa, slow down! How am I going to find 6-8 hours a week to workout?"

Now, this is a great question. And the answer is, as I tell most (if not all my clients), you don't.

At least not in the beginning. We break this down into smaller, more manageable steps and, over the course of their program, we build up to this. I've had clients start seeing results by just adding vegetables and 10 minutes of exercise a day.

Pick something small, that you know you can do daily and start there! Tell me what your something is in the comments below or on social media!
At Return To Fit, we help men and women to build stronger minds and bodies and lose weight for life so that they can confidently take on any challenge or opportunity in life without worrying about their health, energy level, or body weight getting in the way.

If you'd like help getting started improving your health, losing weight, or improving performance, Sign-Up for a free nutrition review with Coach Sabin. You get a breakdown of your current diet, breakdown of your optimal nutrition plan, and short coaching session on what steps to take next. Spots are limited and fill up quickly. Sign-Up Here! (P.S. If you want to skip the nutrition review part and just get  your optimal nutrition plan, you can select this option)

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