Weight loss can feel overwhelming with all the fad diets, extreme workouts, and conflicting advice

out there. But what if we told you that the secret to weight loss is simpler than you think?

It all comes down to this basic formula: calories in, calories out.

Let’s first define calories – calories are the unit of measurement used to express the amount of energy your body uses as fuel. If you take in more calories than your body needs, those extra calories are usually stored as fat. On the other hand, if you burn more calories than you consume, your body taps into its fat stores for energy, resulting in weight loss.

How Many Calories Does Your Body Need?*

Each person is different, and your body has its own unique energy needs, also known as your Total Daily Energy Expenditure (TDEE). This includes:

• Basal Metabolic Rate (BMR): The number of calories your body burns at rest, just to keep you alive and functioning (breathing, digestion, etc.).
• Daily Activities: Everything from walking to cooking to gardening burns calories.
• Exercise: Any intentional physical activity you do, such as going for a walk, playing with your kids, or hitting the gym.

For most people, consuming around 2,000 calories per day helps maintain their current weight. While individual caloric needs vary, consistently eating below 2,000 calories often leads to weight loss.* Weight loss happens when you eat fewer calories than your Total Daily Energy Expenditure (TDEE). Remember, it’s not about depriving yourself—it’s about finding the right balance that works for your body.

The Formula: Calories In vs. Calories Out*

Calories In: The food and drinks you consume each day.
Calories Out: The calories your body burns through daily activities, exercise, and simply existing.

When you eat more calories than your body uses, the excess is stored as fat. But when you eat fewer calories than you burn, your body will start using fat for energy—resulting in weight loss.

Achieving a Caloric Deficit Without Feeling Deprived*

The term “caloric deficit” might sound intimidating, but we promise it’s easier to achieve than you may think. You don’t have to starve yourself or follow a restrictive diet. Instead, focus on making small changes that add up over time:

• Choose Nutrient-Dense Foods: Eating foods that are rich in nutrients but low in calories, such as vegetables, lean proteins, and whole grains. Lean protein is especially helpful in keeping you feeling satiated without overeating (and helps maintain and build muscle mass).
• Portion Control: It’s not always what you eat, but how much. You can still enjoy your favorite snacks and desserts—just in moderation. Instead of eating dessert every night, try limiting yourself to 2x a week.
• Mindful Eating: Slow down and listen to your body’s hunger cues. Are you truly hungry, or are you eating out of habit?
• Stay Active: Whether you’re walking your dog, doing yoga, or playing with your kids, every bit of movement counts toward burning calories. Any bit of movement counts towards your Total Daily Energy Expenditure (TDEE).

You don’t need to follow extreme diets or grueling exercise routines to lose weight. In fact, the simpler your approach, the more likely you are to succeed. At its core, it comes down to balancing the calories you take in with the calories you burn. By making small adjustments to your eating habits and daily activities, you can achieve lasting weight loss without feeling deprived.

Tune in next week to discover the importance of sleep and how it relates to weight loss.

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* Before making significant changes to your diet or exercise routine, it’s important to consult with a healthcare provider. Results may vary based on individual factors such as age, metabolism, and activity level.

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