Eating in a Calorie Deficit
The foundation of her success lay in maintaining a consistent calorie deficit. She began by calculating her Total Daily Energy Expenditure (TDEE) using online tools to determine her body’s energy needs. Instead of cutting out her favorite foods or banning entire food groups, she created a balanced meal plan that included everything she loved. She ensured her meals were varied, and even allowed herself small treats at night. By enjoying what she ate, she made the process more sustainable and far easier to follow long term.
Making Protein a Priority
Protein played a central role in her approach. She explained that protein is essential during weight loss because it keeps hunger at bay for longer periods, making it easier to avoid overeating. It also boosts metabolism, since the body requires more effort to process protein compared to fats and carbohydrates. Most importantly, it helps preserve lean muscle while burning fat, ensuring that weight loss primarily comes from fat rather than muscle mass.
Staying Active with Simple Steps
Instead of engaging in structured cardio sessions, she focused on increasing her daily movement. She set herself the achievable target of reaching at least 10,000 steps every day. This boosted her Non-Exercise Activity Thermogenesis (NEAT), which refers to the calories burned through normal daily activities. By walking more, she increased her overall energy expenditure without the stress of formal cardio training.
Embracing Strength Training
Another vital element of her journey was regular strength training with progressive overload. She shifted her mindset from viewing workouts as a way to burn calories to seeing them as a tool for maintaining and building muscle mass. Strength training ensured that while her body was in a calorie deficit, it was burning fat instead of muscle, leading to a healthier and more toned physique.
Building a Lifestyle, Not a Quick Fix
She emphasized that weight loss is not about shortcuts or jumping from one fad to another. Her success came from making consistent, realistic lifestyle adjustments. By focusing on sustainability, she built habits that not only transformed her body but also her relationship with food and fitness for the long run.