More than exercise and healthy eating, weight loss is about persistence and healthy choices. The same can be achieved by understanding how your body works. According to fitness influencer Latton (@bassbuiltfitness), who lost nearly 45 kg (100 lbs), there are 6 numbers to keep in mind, from your protein intake to how many steps you should be walking each day. Scroll down for the weight-loss tips he offered, inspired by his own fitness journey.
Weight loss made easy by the numbers
According to Latton, weight loss can be simplified by understanding certain numbers to keep your health in check. He captioned the clip: “As someone who lost 100 pounds (approx. 45.35 kg), here are 6 numbers you need to know to make your weight loss easier.” In the first tip, he suggested knowing your “protein goals,” which will help you “build muscle, reduce hunger, and increase satiety.”
“Take your body weight in pounds and multiply by 0.7. [For instance,] 200 pounds x 0.7 = 140 grams per day. If you get more, it’s also good,” he wrote.
He then challenged his followers to find out their “calorie count,” which is the number of calories they consume. “To lose weight, you need to be in a calorie deficit. Take your target body weight and multiply by 12. 175 lbs x 12 = 2100 calories per. It’s not perfect and you need to increase or decrease your activity level a little bit, but it gives you something to start with,” he explained.
Then he advised those who are going to lose weight to monitor their sleep and the number of steps taken – that is, sleep 7-8 hours and walk 8-10 thousand steps daily. He stated, “Sleep is underrated for weight loss. Sleep deprivation contributes to greater hunger, less satiety, poorer food choices, more muscle loss, and less fat loss. To prevent this, aim for 7-8 hours of quality sleep every night (sic).” He added:[Walking] has tons of mental and physical benefits, plus more steps equals more calories burned. A good goal is to work your way up to 8,000-10,000 steps a day.”
Water consumption and exercise
Lathan also emphasized the importance of hydration during weight loss. According to him, dehydration is often mistaken for hunger. Also, liquid calories add to your weight quickly. Therefore, you should stick to water or other calorie-free drinks. To gauge how much water you should be consuming daily, Latton suggested a quick calculation. “Take your body weight in pounds and divide it by two, and that’s your minimum water intake for the day,” he said.
Finally, exercise is good for weight loss and overall health. According to a fitness trainer, 3-5 workouts per week are the most enjoyable for many people. He added:[It is] it’s even better if these workouts include strength training. Losing weight can be overwhelming, but knowing these numbers can simplify things and set you up for success.”
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
