Six Simple Steps to Effective Weight Loss Through Diet, Tailored to Your Body
A doctor recently shared a six-step method to ensure weight loss through diet, according to your specific body composition. Dr. Rupy Aujla, a NHS GP, emphasized that not every diet works for everyone, highlighting the importance of personalized approaches to weight loss.
“If you were just to do those things you will 100% lose weight.”
1. **Understand Your Metabolic Rate**: Dr. Aujla stressed the significance of knowing your resting metabolic rate, which varies for each individual. This rate determines how many calories you burn and is crucial in choosing the right diet.
2. **Track Your Caloric Intake**: Utilize available apps and online calculators to monitor your caloric intake accurately. Dr. Aujla recommended tracking calories for a week to establish a weekly average.
3. **Choose a Diet You Enjoy**: Rather than opting for trendy diets, the expert advised selecting a diet that aligns with your preferences and lifestyle. Focus on finding a sustainable and hypocaloric diet, where you eat fewer calories than you burn.
4. **Implement a 10% Caloric Deficit**: Calculate a 10% reduction in calories from your daily requirement based on your metabolic rate and current intake. This simple adjustment can aid in weight loss.
5. **Prioritize Protein Intake**: Ensure sufficient protein consumption in your diet. Dr. Aujla recommended consuming 1.5 grams of protein per kilogram of body weight or making protein account for 30% of your daily caloric intake.
6. **Follow a Time-Restricted Feeding Schedule**: Adopt a time-restricted feeding method, like intermittent fasting, tailored to your daily routine. Initiating a 12-hour fast can help burn fat stores and prevent overeating.
Dr. Aujla suggested viewing these steps as “ballpark figures,” allowing flexibility to accommodate fluctuations. By customizing your diet and lifestyle according to these simple principles, you can experience effective and sustainable weight loss without extreme measures or restrictive fad diets.