Unbound Performance Coaching

If I woke up suddenly 40lbs overweight here are the 5 most important things I would focus on to lose the weight asap:

1. Track calorie and protein intake

In order to lose weight the body needs to be in a caloric deficit making it priority #1.

To calculate calorie intake to lose weight, multiply your ideal body weight by 12. In this scenario my ideal body weight would be what I weighed before the weight gain which is 195. So 195x12 = 2,340.

Consuming an optimal amount of protein helps satiate appetite to reduce calorie consumption and build and maintain muscle which helps boost metabolism.

For protein intake aim for 1 gram of protein per pound of ideal body weight so 195g in this scenario.

If you only followed this one step accurately then weight loss is almost guaranteed. Tracking caloric intake mainly fails when people are not accurately tracking what they consume.

2. Walk 10-15,000 steps a day

Movement burns calories and walking specifically targets fat loss due to its low intensity nature. Walking also has a positive effect on lowering stress which can get in the way of weight loss. Ideally walk 30 minutes in the morning and evening and for 15 minutes after each meal.

3. Cut out any drinks with calories

The easiest way to go over your calorie goal for the day is by drinking your calories. Whether it’s a fancy latte, cocktail or even a healthy smoothie, the calories in drinks add up fast and don’t satiate the body as much as eating whole food. Stick to just drinking water and if you want some flavor use a zero calorie sweetener. Protein shakes low in fat and carbs are ok if you’re having trouble hitting your protein goal but aim to use whole foods as much as possible.

In addition, aim to drink at least half your body weight in ounces of water.

4. Lift weights 3-4x a week

Building and maintaining muscle mass helps to increase metabolism and daily caloric expenditure. It will also help with managing and lowering cortisol which is the stress hormone. Insulin sensitivity increases which helps use glucose for energy and store less as fat. Resistance training also helps to regulate testosterone and estrogen which can help to improve mood and hormone balance.

5. Get rid of any junk food in the house

The easiest way to avoid temptation is to not be around it. If every time you look in the pantry there’s Oreos staring back at you then that’s all you’re going to think about when you’re hungry or stressed and in a moment of weakness. We have limited amounts of will power so it’s best to not test it at all times. Keep healthy options around to satisfy sweet cravings like fruit. Also avoid grocery shopping when hungry in order to stop yourself from buying junk that you’ll regret later.

Extra weight doesn’t just change how you look, it limits how you move, think, and perform. You demand excellence in your career, your body should be no different. Let’s get you performing Unbound. DM me to begin.