How To Actually Lose Weight

How to lose weight safely and effectively, striving for long-term success.

With the emergence of summer, weight loss ads on TV and social media increase significantly (as they do every year) from many companies who have little to no concern for your health, rather, for what’s in your pocket.

The truth is, losing weight, shedding body fat, leaning out — it all comes down to one simple thing.

Being in a deficit with your maintenance calories.

This means you are burning more than it takes to “run” your body.

It doesn’t mean you have to:

  • go on a drastic no carb or no fat diet (how dreadful)
  • eat your stereotypical bland, boiled chicken and broccoli with a sweet potato everyday-single-day for dinner
  • wear (scam) wraps and drink “fit” teas
  • you can’t enjoy yourself to a few treats here and there while continuing to lose weight
  • bust your butt on the treadmill for hours at a time

You simply just need to be taking in less or burning more than your maintenance calories. Period.

“OK, that’s great, but how do I know what my maintenance calories are?”

Our energy requirements are based on three factors:

  • our resting metabolic rate
  • the thermic effect of food (energy cost of digestion, absorption, etc.)
  • physical activity

These factors are further effected (directly or indirectly) by our age, genetics, body size and composition, environmental temperature, etc.

For your average person, a daily caloric intake of 1,800-2,000 calories serves as a good starting point to eat to.

Eat within these calories for 1-2 weeks (consistently) and see if your weight:

  •  remains the same, these are your maintenance calories
  • goes down, you are now eating below your maintenance calories (deficit)
  • goes up, you are now eating above your maintenance calories (surplus)

Note, it is best to lose no more than 1% of your body weight per week (ex. 124lbs can lose up to 1.2lb a week, 332lbs can lose up to 3.3lbs a week). The more weight that is loss in a shorter amount of time, the higher risk of losing lean muscle mass too.

See how your body responds, then decrease or increase your caloric intake as necessary.

A great, free app to track your calories (macros) is MyFitnessPal.

More Tips:

  • Understand macros. Protein and carbs both contain 4 calories per gram, while fat contains 9 calories per gram.
  • Make the base of your meals from whole-foods. Strive to eat at least 70% (more preferably) of your meals as real, natural, unprocessed foods.
  • Eat out less. Not only will you save money, you’ll also save yourself some additional (empty) calories.
  • Do more compound exercises. The more muscles that are recruited to perform an exercise, the more energy your body has to expend to complete it. Incorporate more compound movements into your training, such as: squats, deadlifts, lunges, step-ups, military press, bench press, pull-ups, etc.

Furthermore, understand that weight loss is not a sprint — rather, it’s a slow, steady jog.

Stay patient, persistent, and positive with yourself. YOU CAN DO IT!

Found this post helpful but still want some additional guidance and help? Apply for online coaching with me, and I’m confident we can get you to where you want to be. 🙂


Now let’s get social:

IG @hmillerfit

Youtube Hannah Miller Fitness

Facebook @hmillerfit

Twitter @hmillerfit


iphone mock-up BB101 REVAMP

6-WEEK BOOTYBUILDING 101 PLAN: get started sculpting your way to a better bum and legs!

iphone mock up cover HBBB

HOME BANDED BOOTY BURNER PLAN: whether you’re hometraveling, or just in need of a quick, 15 minute booty burn, these workouts will leave your glutes on fire!

5 thoughts on “How To Actually Lose Weight

  1. Love this post. I tend to find that My Fitness Pal is great for tracking calories (as long as you are super accurate with measurements etc.) but tends to be on the low side for prescribing recommended calories. People tend to underestimate their activity levels and be too generous with the amount of weight they would like to lose. Have you ever used the If It Fits Your Macros? Worth a look, if not.


    1. Glad you liked the post! There are so many factors involved when it comes to how many calories we require, therefore it’s nearly impossible to know with 100% certainty the exact amount we need. That being said, apps do serve as a good suggestion or guide to follow. No, I have never used the IIFYM app. You like it better? I have been either calculating my daily amount myself or through MFP.


Leave a Reply to Hannah Miller Fitness Cancel reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s