Luisana Carrero, a nutritionist, has become well-known for sharing expert tips on fat loss, weight loss, and muscle growth through her Instagram profile. She regularly posts insights, from workout routines to diet advice, and healthy habits for effective weight loss. Recently, she shared how she managed to lose 12 kilos through a calorie deficit diet, offering seven practical strategies for sustained weight loss.
1. Keep a Count of Calorie Intake
Eating healthy is important, but it doesn’t always lead to weight loss unless you’re mindful of your calorie intake. Luisana admits that, for a long time, she ate healthy without tracking calories, which hindered her progress. To achieve meaningful results, it’s essential to calculate your calorie consumption and adjust it according to your body’s needs.
2. Calculate Carb Intake
Contrary to popular belief, cutting out carbs is not necessary for weight loss. Instead, focus on complex carbs rich in fiber, vitamins, and minerals, while carefully managing your portion sizes. This approach ensures that you’re staying in a calorie deficit without eliminating essential nutrients.
3. Don’t Eat Close to Bedtime
While eating after 8 PM won’t prevent weight loss, the timing of your meals could affect your sleep quality. Eating too close to bedtime may disrupt sleep, which is crucial for recovery and fat loss. To avoid this, try finishing your last meal at least 2-3 hours before sleeping.
4. Keep Track of Progress
Weighing yourself once a week may not give you an accurate picture of your weight loss journey. Instead, weigh yourself 3-4 times a week and average the results for a more realistic overview of your progress. Tracking this more frequently helps identify patterns and gives you better insights into your efforts.
5. Eat the Right Foods
In a calorie deficit, it’s not about eating as little as possible; it’s about choosing the right foods. Focus on lean proteins, complex carbs, healthy fats, and fiber-rich foods. Opt for meals that are filling but lower in calories to keep you satisfied for longer periods, without going over your calorie goal.
6. Take Breaks from Calorie Deficit
Staying in a calorie deficit for extended periods can slow down your metabolism, making weight maintenance more difficult. Luisana recommends periodically taking breaks from the deficit. After committing to 10-14 weeks in a calorie deficit, allow yourself a recovery period. This gives your body time to reset and prevents metabolic adaptation, making the weight loss process more sustainable and enjoyable.
7. Walking is a Fat Loss Tool
Adding a 30-minute daily walk can significantly impact weight loss. Walking is a low-impact exercise that helps increase your daily calorie burn without adding stress to your body. It’s a simple yet effective tool to aid in consistent fat loss.
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