Wisconsin weight loss coach Amber Clemens, who successfully lost 160 pounds between 2018 and 2020 and has maintained her transformation, shares five essential strategies for anyone looking to drop 15 pounds by the end of the year.
1. Create a Caloric Deficit
Clemens emphasizes that effective weight loss requires burning more calories than you consume. To determine your daily caloric needs, she recommends using a TDEE (Total Daily Energy Expenditure) calculator. Alternatively, track your food intake over a week, find your average calorie consumption, and then subtract 200 to 500 calories to establish your target intake.
2. Set a Daily Step Goal
While the common goal of 10,000 steps remains popular, Clemens suggests personalizing your target. Assess your current daily average and aim to increase it gradually. For instance, if you typically walk 5,000 steps, try aiming for 7,000 steps daily.
3. Cut Liquid Calories
Beverages can be a hidden source of excess calories. Clemens advises swapping sugary drinks for zero-calorie alternatives or increasing your water intake. Consuming sufficient water—about half to one ounce per pound of body weight daily—can also support overall health.
4. Find Joy in Exercise
Clemens advocates for incorporating at least 30 minutes of enjoyable physical activity four times a week. This could include activities like strength training, Pilates, or dance workouts. The key is consistency and choosing exercises that you find pleasurable.
5. Boost Protein and Fiber Intake
Finally, increasing your protein and fiber consumption is crucial. Clemens suggests aiming for at least 100 grams of protein daily, which helps maintain satiety and muscle mass. For fiber, women should target a minimum of 25 grams and men at least 35 grams per day. These nutrients support digestion and overall health.
Clemens concludes, “Implement these five strategies consistently until the end of the year, alongside good sleep habits, and you’ll be on your way to achieving your weight loss goals.”
For those ready to take control of their health, these practical tips from Clemens could pave the way for a healthier lifestyle by 2025.
