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Sustainable Weight Loss

Posted on 12th April 2022

Calling all diet addicts! Are you on the hunt for your 2022 diet? Well, before you jump onto
the latest craze that promises to reveal a new and improved you, you’re going to want to
read this. Because like all the diets that came before the fad diets of 2022, sustainable
weight-loss isn’t found in a pill, juice cleanse, or even a strict keto plan. In fact, it is a lot
more simple than that. Open your ears because today we’re going to let you in on a diet
that not only delivers sustainable weight-management, but also works for everyone,
because it is rooted in the logic of thermodynamics.

So, what do we mean by thermodynamics? Well, this is just a fancy term for energy in and
energy out. It’s no secret that our bodies need energy to function. Each one of us gets this
energy from the calories found in food. When we consume less calories than our bodies
need, our bodies burn fat for fuel, resulting in overall weight-loss. On the other hand, when
we consume more calories than we need, our bodies store the leftover calories as fat,
causing often unwanted weight-gain.

Now, we’re going to let you in on a secret, whether you are actively moving around or
sitting on the couch, your body is busy burning energy. Why? Well, because even when the
only physical activity your body is doing is breathing, your bodily functions need to burn
energy to work, this is known as your basal metabolic rate, or BMR for short. The key for fat loss is to consume less than your BMR. It is important to note here that each person’s
individual BMR will vary based on factors such as weight, age, height, and of course, level of
physical activity.

Unfortunately, entering this desired state of a calorie-deficit is not always as easy as it
seems because many of us fail to accurately track our calorie in-take. In addition to
miscalculating calorie counting, another major pitfall to this strategy is loading up on high energy healthy foods like nuts, seeds, avocado, and granola. While healthy, these foods are
calorie dense. So, if we consume more than our bodies need, the excess will be stored as

In addition to label reading, a great way to avoid falling victim to the above is to practice
counting macros. For those of you who are new to the term, macros refers to the three
“macro nutrients,” namely carbohydrates, protein, and fat. After calculating your energy
needs, aka your BMR, you then need to work out your ideal macronutrient breakdown.
While a typical macro nutrient breakdown consists of 45-65% of calories coming from carbs,
20-35% coming from fats, and 10-35% coming from protein, it is important to note that
these specific ratios can be fine-tuned according to your specific goals, whether that be lean
muscle gain or sustainable weight loss.

The Macro counting strategy is a sustainable weight loss strategy that has stood the test of
time, namely, because unlike fat diets, macro counting delivers sustainable weight loss. The
major factor behind its success is that macro counting allows individuals to achieve a calorie
deficit without needing to cut out a major food group. This is the differing factor between
macros counting and fad diets. The reason many fad diets don’t work is because they ask
individuals to cut out carbs or fats, resulting in fast weight loss, lethargy, cravings, and of
course, the unwanted “yo-yo effect” whereby dieters gain back all the weight they loss and
then some when they begin integrating all food groups back into their diets.

Eating in a calorie deficit while counting macros can deliver sustainable weight-loss through
encouraging a healthy eating plan that can be carried through the long-term. Because it
doesn’t ask individuals to cut out major food groups, this healthy eating strategy can be
adopted not just as a diet, but a lifestyle, a strategy which is key for successful, long-term
weight management.

Looking for a sustainable and healthy way to achieve your fitness goals? Sign up to the Time
to Thrive Programme
, a sustainable weight loss program focussed on delivering lasting