I am new to this and weigh 227. I have a goal to get to 180 but I don’t know were to start..I have a gym membership and I have been going for the past 3 weeks. I must be doing something wrong because I haven’t lost a single pound. I completly quit eating junk food and I only drink water now. Does anyone have any tips..
You need to know exactly how many calories you are eating per day. Even if you are only eating “healthy foods”, you can still be eating too many calories. To lose 2 lbs per week, you need to be in a caloric deficit of 1000 calories per day (burn 1000 more calories than you consume). So if your RMR (resting metabolic rate) is 1800 calories a day, and you burn 400 calories a day with activity, you TDEE (total daily energy expenditure) is 2200 calories per day. So you need to eat 1200 calories a day to lose 2 pounds per week, or 1700 calories to lose 1 pound per week.
From my experience, counting calories that you eat is MUCH more efficient in losing weight than working out. Work out IS very important. You want muscle because it’s good for you, good for your bone, and increases your metabolism. But even if you worked out hours, if you are eating enough to compensate, you won’t lose weight. Maybe check with your doctor what caloric intake you should aim at, and work on that.
High protein and fiber rich foods help fill you up drinking two glasses of water before meals help with filling you up and digestion great your making lifestyle changes be proud I also found having accountability partner and wall help keep me on track so did meal prep feel free to add me if u need an accountability partner and want added support I also can message you printables to help with a workout plan and meal plan they are templetes you can fill in yourself