6 Steps for Health Weight Loss

Let me know if this sounds familiar.

You want to lose weight but you're not sure where to start. So you ask your friends, their friends, and maybe even your dog for advice. “Gurus” on Facebook and Instagram recommend thousands of ways to slim down.

You’ve personally tried or thought about trying keto, paleo, or vegan diets but nothing really sticks. It’s time to cut the fluff and get down to business.

Today we’re going to go over 6 scientifically proven steps you can take to help you lose weight.

1. Calculate body weight and composition

This step seems simple but is often overlooked. Setting a target goal weight without first finding a healthy weight for your age, gender, and current body composition is like firing an arrow at a target blindfolded. You may get lucky, but more than likely you’ll miss the target. It all starts with calculating a healthy body weight:

• Find your %BF by using an online calculator for waist to hip ratios taken at home or one of these methods.
• Calculate your FFM (fat free mass). For example, 185 lb x current FFM (100-%BF). If you're sitting at 20% BF, this would be 185 x 0.8 (100-20) or 148 lb.
• Set body comp goals based on age, gender, and activity levels (see below for example)
• Bob, 33 yr old male, 185 lb, 20% BF, 148 lb FFM
• GOALS: 13% BF, 87% FFM

Males	Low	Mid	High
6-17	5-10	11-25	26-31
18-34	8	13	22
35-55	10	18	25
55+	10	16	23
Females	Low	Mid	High
6-17	12-15	16-30	31-36
18-34	20	28	35
35-55	25	32	38
55+	25	20	35
Active Males	Low	Mid	High
18-34	5	10	15
35-55	7	11	18
55+	9	12	18
Active Females	Low	Mid	High
18-34	16	23	28
35-55	20	27	33
55+	20	27	33

Data from Lohman, Houtkooper, and Going 1997.

2. Estimate healthy body weight based on percent fat goal

Take your present FFM and divide by the %FFM target to get your goal healthy body weight. Sicking with our current example, Bob’s current FFM is 148 lb / .87 (87% FFM goal) for goal weight 170 lb.

185 lb (start weight) - 170 lb (goal weight) = 15 lb weight loss goal. 2 lb per week, for a total of approximately 8 weeks or 1.84 months to hit the target.

3. Track daily caloric intake & expenditure

This is a step that many are not willing to take. However, before you throw shade on calorie tracking let’s look at some of the data.

Kruger, Blanck, and Gillepsie (2006) reviewed responses to weight loss surveys from 4,345 U.S. adults ages ≥18. Successful weight loss losers compared to unsuccessful tracked calories (17.7% vs 8.8%), planned meals (35.9% vs. 24.9%), and weighed themselves daily (20.3% vs. 11.0%). This shows that tracking calories among other strategies may help you lose and keep weight off.

Intake: You can use any number of calorie tracking apps or paper logs to complete this step for 3-7 consecutive days.

Expenditure: Calculate your total daily energy expenditure (TEE) online here or using a peer-reviewed formula here. Let’s use Bob as our example. He is 33, weighs 185 lb, and is currently sedentary.

The TEE online calculator shows Bob needs 2,129 kcal/day to maintain his current weight. His basal metabolic rate is 1775 kcal/day.

4. Calculate weight loss and calorie deficit to achieve goals

We already completed goal weight loss. Now we need to break it down just a bit further.

• 15 lb weight loss goal (185 - 170 lb)
• Caloric deficit = 15 lb x 3500 kcal (1 lb = 3500kcal) = 52500 kcal total caloric deficit to reach goal

5. Estimate daily energy expenditure

Your expenditure will vary depending upon your current level of activity. The more active you are throughout the day, the more calories you consume.

To find your resting energy expenditure use the following formula or online tool:

RMR = 655.0955 + 9.463(your weight in kg) + 1.8496(your height in cm) -4.6756(your age in years) = TDEE

6. Combine diet and exercise until the goal is reached

This can be achieved by reducing caloric intake by an average of 500 kcal per day and increasing expenditure by 250-350 kcal per day.

SOURCES

1. Kruger, J., Blanck, H. M., & Gillespie, C. (2006). Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity, 3(1), 17.
2. Lobman, T. G., Houtkooper, L., & Going, S. B. (1997). Body fat measurement goes high-tech: not all are created equal. ACSM's Health & Fitness Journal, 1(1), 30-35.