{"id":7431,"date":"2017-06-11T00:00:00","date_gmt":"2017-06-11T00:00:00","guid":{"rendered":"https:\/\/www.kcalextra.com\/wellness-blog\/5-easy-steps-to-weight-loss\/"},"modified":"2024-07-03T08:43:32","modified_gmt":"2024-07-03T08:43:32","slug":"5-easy-steps-to-weight-loss","status":"publish","type":"post","link":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/","title":{"rendered":"5 Easy Steps to Weight Loss"},"content":{"rendered":"

5 Easy Steps to Weight Loss<\/strong><\/p>\n

Step 1 \u2013 Determine How Many Calories You Really Need<\/strong><\/p>\n

When it comes to weight loss, a calorie deficit is necessary.\u00a0 If you\u2019re not sure how many calories you actually need it can be difficult to understand if you\u2019re eating fewer calories needed for weight loss or eating too many to result in weight maintenance.\u00a0 Determine your calorie needs by using the standard Mifflin equation.<\/p>\n

If you\u2019re a man use the following equation, (10 x w) + (6.25 x h) – (5 x a) + 5 and for woman, (10 x w) + (6.25 x h) – (5 x a) \u2013 161.\u00a0 Where w = weight in kilos, h = height in cm and a = your age in years.\u00a0 This will give you the amount of calories you need to just live, also known as your resting metabolic rate.<\/p>\n

Multiply this number by an activity factor where 1.2 is little to no exercise, 1.4 for those who are active or light exercisers, 1.5 for those who are moderate exercisers, about 3 to 5 days per week, 1.7 if you are exercising hard in the gym up to 6 days per week. \u00a0\u00a0This will give you an idea of the amount of calories you should ideally be getting each day.<\/p>\n

Step 2 \u2013 Eat Consistently<\/strong><\/p>\n

Most people think eating less means they need to take it to extremes buy limiting their eating, or abstaining from eating for extended periods, but this method rarely works.\u00a0 For one, when you don\u2019t eat for hours, your blood sugar levels will crash, when this happens, cravings and appetite can become insatiable, resulting in binge eating to overcompensate for the lack of food.<\/p>\n

Instead of abstaining from eating, eat more frequently.\u00a0 Eating every 3 hours will help keep your blood glucose levels balanced, ensuring hunger and cravings remain in-check.<\/p>\n

Aim to eat about 5 meals per day of roughly the same calorie levels.\u00a0 Eat within 30 minutes of getting up in the morning to kick-start your metabolism, and then eat every 2 to 3 hours after that.<\/p>\n

Step 3 \u2013 Eat Less Carbs and More Protein<\/strong><\/p>\n

Both macronutrients are essential to a healthy diet plan, but it\u2019s the ratio of these two nutrients that can ultimately result in not only faster weight loss but will change the way you look too.\u00a0 Eating a high protein diet that is lower in carbs has been shown to result in quicker weight loss, and also a better body composition \u2013 more lean muscle and less body fat.\u00a0\u00a0 In addition, those who follow higher protein diets have less hunger, lower cholesterol levels, and feel more energetic than those who follow higher carb diets of the same caloric level.<\/p>\n

Eat a diet that is about 40% protein and 30% carbs.\u00a0 High quality protein sources should include lean red meat, poultry, whole eggs and low fat dairy.\u00a0 As for carbs, keep them to high fiber, low glycemic options such as vegetables, fruit, beans, legumes and whole grains like brown rice and oatmeal.<\/p>\n

Step 4 \u2013 Don\u2019t Forget About Fat<\/strong><\/p>\n

At one time, fat was thought to be the bad guy when it came to weight loss diets, but fat doesn\u2019t make you fat!\u00a0 Fat is an essential nutrient to any diet plan, fat plays roles in hormone balance, and has been shown to be a thermogenic nutrient.\u00a0 Which means it raises your body\u2019s metabolic rate.<\/p>\n

A healthy diet should consist of about 30% of your calories from fat, from healthy fats including poly and monounsaturated sources.\u00a0 These fats can be found in fatty fish like salmon, and also in avocadoes, olives, olive oil, coconut oil, whole eggs, nuts, and dairy.<\/p>\n

Step 5 \u2013 Make it a Lifestyle<\/strong><\/p>\n

Permanent weight loss isn\u2019t about following a \u2018diet\u2019 for just a few weeks; it\u2019s about staying the course for life.\u00a0 Consistently eating fresh, natural, whole foods, and abstaining from processed foods high in calories, sugar and unhealthy fats will ensure your weight remains stable, and you remain healthy for the long run. If you\u2019re not sure how to get started toward losing weight and a healthy lifestyle, use a meal planning service to make sure you get the right calories and the right macronutrients.\u00a0 Kcal Extra does just that, sign-up for our meal planning service and we will cook, prepare, portion and delivery all your personalized meal plan directly to your door! Click here to find out how Kcal Extra can help you get started today.<\/p>\n","protected":false},"excerpt":{"rendered":"

5 Easy Steps to Weight Loss Step 1 \u2013 Determine How Many Calories You Really Need When it comes to weight loss, a calorie deficit is necessary.\u00a0 If you\u2019re not sure how many calories you actually need it can be difficult to understand if you\u2019re eating fewer calories needed for weight loss or eating too […]<\/p>\n","protected":false},"author":1,"featured_media":23768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[33,70],"tags":[],"acf":[],"yoast_head":"\n5 Easy Steps to Weight Loss - Kcal - Health & Wellness Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Easy Steps to Weight Loss - Kcal - Health & Wellness Blog\" \/>\n<meta property=\"og:description\" content=\"5 Easy Steps to Weight Loss Step 1 \u2013 Determine How Many Calories You Really Need When it comes to weight loss, a calorie deficit is necessary.\u00a0 If you\u2019re not sure how many calories you actually need it can be difficult to understand if you\u2019re eating fewer calories needed for weight loss or eating too […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"Kcal - Health & Wellness Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-11T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-03T08:43:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"705\" \/>\n\t<meta property=\"og:image:height\" content=\"490\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"superadmin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"superadmin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/\",\"url\":\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/\",\"name\":\"5 Easy Steps to Weight Loss - Kcal - Health & Wellness Blog\",\"isPartOf\":{\"@id\":\"https:\/\/kcallife.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg\",\"datePublished\":\"2017-06-11T00:00:00+00:00\",\"dateModified\":\"2024-07-03T08:43:32+00:00\",\"author\":{\"@id\":\"https:\/\/kcallife.com\/blog\/#\/schema\/person\/c72c4e6a03f5378e4402d866f9054d35\"},\"breadcrumb\":{\"@id\":\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#primaryimage\",\"url\":\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg\",\"contentUrl\":\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg\",\"width\":705,\"height\":490},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/kcallife.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Easy Steps to Weight Loss\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/kcallife.com\/blog\/#website\",\"url\":\"https:\/\/kcallife.com\/blog\/\",\"name\":\"Kcal - Health & Wellness Blog\",\"description\":\"Eat Better Every Day\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/kcallife.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/kcallife.com\/blog\/#\/schema\/person\/c72c4e6a03f5378e4402d866f9054d35\",\"name\":\"superadmin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/kcallife.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cf4aebfc28780212e267186fe954139a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cf4aebfc28780212e267186fe954139a?s=96&d=mm&r=g\",\"caption\":\"superadmin\"},\"sameAs\":[\"https:\/\/kcallife.com\/blog\"],\"url\":\"https:\/\/kcallife.com\/blog\/author\/superadmin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Easy Steps to Weight Loss - Kcal - Health & Wellness Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/","og_locale":"en_US","og_type":"article","og_title":"5 Easy Steps to Weight Loss - Kcal - Health & Wellness Blog","og_description":"5 Easy Steps to Weight Loss Step 1 \u2013 Determine How Many Calories You Really Need When it comes to weight loss, a calorie deficit is necessary.\u00a0 If you\u2019re not sure how many calories you actually need it can be difficult to understand if you\u2019re eating fewer calories needed for weight loss or eating too […]","og_url":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/","og_site_name":"Kcal - Health & Wellness Blog","article_published_time":"2017-06-11T00:00:00+00:00","article_modified_time":"2024-07-03T08:43:32+00:00","og_image":[{"width":705,"height":490,"url":"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg","type":"image\/jpeg"}],"author":"superadmin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"superadmin","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/","url":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/","name":"5 Easy Steps to Weight Loss - Kcal - Health & Wellness Blog","isPartOf":{"@id":"https:\/\/kcallife.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg","datePublished":"2017-06-11T00:00:00+00:00","dateModified":"2024-07-03T08:43:32+00:00","author":{"@id":"https:\/\/kcallife.com\/blog\/#\/schema\/person\/c72c4e6a03f5378e4402d866f9054d35"},"breadcrumb":{"@id":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#primaryimage","url":"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg","contentUrl":"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_easy_steps_to_weight_loss.jpg","width":705,"height":490},{"@type":"BreadcrumbList","@id":"https:\/\/kcallife.com\/blog\/5-easy-steps-to-weight-loss\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/kcallife.com\/blog\/"},{"@type":"ListItem","position":2,"name":"5 Easy Steps to Weight Loss"}]},{"@type":"WebSite","@id":"https:\/\/kcallife.com\/blog\/#website","url":"https:\/\/kcallife.com\/blog\/","name":"Kcal - Health & Wellness Blog","description":"Eat Better Every Day","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/kcallife.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/kcallife.com\/blog\/#\/schema\/person\/c72c4e6a03f5378e4402d866f9054d35","name":"superadmin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/kcallife.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/cf4aebfc28780212e267186fe954139a?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cf4aebfc28780212e267186fe954139a?s=96&d=mm&r=g","caption":"superadmin"},"sameAs":["https:\/\/kcallife.com\/blog"],"url":"https:\/\/kcallife.com\/blog\/author\/superadmin\/"}]}},"_links":{"self":[{"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/posts\/7431"}],"collection":[{"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/comments?post=7431"}],"version-history":[{"count":1,"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/posts\/7431\/revisions"}],"predecessor-version":[{"id":23767,"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/posts\/7431\/revisions\/23767"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/media\/23768"}],"wp:attachment":[{"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/media?parent=7431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/categories?post=7431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kcallife.com\/blog\/wp-json\/wp\/v2\/tags?post=7431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}