Wisconsin weight loss coach Amber Clemens shares her five steps to lose 15 pounds by the end of the year. These steps include burning more calories than you eat, setting a daily step goal, reducing calories from beverages, committing to 30 minutes of joyful exercise four times a week, and increasing protein and fiber intake. Clemens, who lost 160 pounds through diet and exercise, now helps others achieve their weight loss goals.
To start, Clemens recommends being in a calorie deficit, where you expend more calories than you consume. Using tools like the TDEE Calculator can help determine the number of calories burned per day. Setting a daily step goal is also important, with Clemens suggesting gradually increasing the number of steps taken each day based on your current average. This can contribute to overall health and weight loss.
Reducing calories from beverages, especially sugary drinks, is another crucial step in weight loss. Swapping sugary drinks for water or zero-sugar alternatives can make a significant difference in daily calorie intake. Additionally, increasing water consumption based on body weight can have multiple health benefits. Artificially sweetened beverages have been linked to various health issues, so opting for natural alternatives is recommended.
Finding an exercise routine that brings joy and commitment is essential for weight loss. The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity per week. This can include activities such as strength training, Pilates, or dance workouts. Consistency is key in maintaining an exercise routine that fits your preferences.
Increasing protein and fiber intake can also aid in weight loss. Clemens suggests aiming for at least 100 grams of protein per day, along with 25 grams of fiber for women and 35 grams for men. Protein helps with satiety and muscle maintenance, while fiber plays a role in digestion, blood sugar control, and heart health. However, many people fall short of the recommended daily fiber intake, making it important to include fiber-rich foods in the diet.
Overall, following these five steps can help individuals achieve their weight loss goals. By being mindful of calorie intake, setting achievable exercise goals, making healthier beverage choices, finding enjoyable forms of physical activity, and focusing on adequate protein and fiber intake, significant progress can be made towards losing weight. Clemens’ personal success story and professional expertise serve as inspiration for others looking to make positive changes in their health and well-being.
