How to lose weight like a pro: 6 numbers that make all the difference

Weight loss

might be frightening, but

fitness influencer

Lathan, who successfully shed 100 pounds (45 kilogrammes), simplified the process into six key numbers. These metrics, ranging from protein consumption to daily steps, are supported by science and provide a practical framework for long-term weight loss. Here’s a review of his advice that will help you achieve your objectives.

Protein goals

Protein is key to building muscle, reducing hunger, and keeping you full for longer. Lathan suggests a simple formula to determine your daily protein intake:

Take your body weight in pounds and multiply it by 0.7.
– Example: If you weigh 200 pounds, aim for 140 grams of protein per day (200 × 0.7 = 140).
– Eating more protein than this is fine, as it further supports muscle growth and satiety.
Foods like lean meats, eggs, dairy, paneer, and legumes are excellent protein sources that can help you hit this goal.

Calorie deficit

To lose weight, you need to consume fewer calories than you burn. Lathan’s method for calculating your calorie goal is straightforward:

Multiply your goal body weight by 12.
– Example: If your target weight is 175 pounds, aim to consume around 2,100 calories per day (175 × 12 = 2,100).
Adjust your intake based on activity levels and monitor your progress to ensure you’re on track.

Rest your way to weight loss

Sleep often gets overlooked in weight loss discussions, but it plays a crucial role. Lack of sleep increases hunger, reduces satiety, and leads to poor food choices. Plus, it can result in muscle loss instead of fat loss.
Aim for 7-8 hours of quality sleep per night.
Create a bedtime routine, limit screen time before bed, and keep your sleeping environment comfortable to improve your sleep quality.

Walk towards a healthier you

Walking is a simple yet powerful tool for weight loss. Beyond burning calories, it improves mental health and physical well-being.
Set a goal of 8,000 to 10,000 steps per day.
Start where you are and gradually increase your daily step count. Incorporate short walks during breaks, take the stairs, or explore outdoor trails to make walking a regular habit.

Water intake

Dehydration is often mistaken for hunger, leading to unnecessary snacking. Additionally, sugary drinks can add up to excess calories.

Calculate your minimum daily water intake by dividing your body weight in pounds by two.
– Example: If you weigh 200 pounds, aim for at least 100 ounces of water daily (200 ÷ 2 = 100).
Active individuals may need even more to stay hydrated.
Stick to water, herbal teas, or zero-calorie drinks to keep your liquid calories in check.

Workout frequency

Exercise is not just for burning calories—it improves overall health and accelerates weight loss. Strength training, in particular, helps preserve muscle while shedding fat.
Aim for 3-5 workout sessions per week.
Incorporate a mix of strength training and cardio exercises to optimize results. Even short, consistent workouts can make a big difference.
Why these numbers matter
Lathan’s weight loss journey proves that focusing on these six numbers can simplify the process and make it more sustainable. By prioritizing protein intake, staying in a calorie deficit, getting enough sleep, walking more, drinking plenty of water, and exercising regularly, you can set yourself up for long-term success.
See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way