Lean Daily Christiana Mikesch

How much weight can you lose within a week?

Weight loss and fat loss are not the same things.

Weight loss is the ability to lose scale weight, which comprises muscle, water, and fat, which is gonna make you look smaller. You might be able to shrink sizes, but in extreme cases rather leave you skinny fat, instead of giving you a defined muscle tone that most of us are looking for.

Fat loss, on the other hand, is focusing on burning the fat layer on top of our muscles while maintaining muscle tone. This will help you look leaner and possibly toned (if you do strength training).

Now, if you’re interested in how much fat you can lose within a week, I’ve made another blog post for this topic. Otherwise, if you are just interested in how to lose weight, or why you’re losing weight when going on a diet, this is for you.

How to lose the most weight within a week?

“I‘m on a low-calorie diet with 1200 calories. Why can’t I lose weight?”

What a lot of people try to do is to start their weight loss journey by doing a bunch of cardio, plus going on a very low-calorie deficit (low calories diet). The easiest way to achieve a low-calorie diet is by cutting out the macro-nutrient carbohydrate – that’s at least what’s recommended the most on the internet… and it works, right?

What happens if I cut out carbohydrates?
So the thing is, within the first month, you probably lose a bunch of weight.

You cut out the carbs and your body starts burning fat (because of the calorie deficit that you created by eating less) and releasing all the excess water that was held in your body by eating carbs (water weight). So you end up losing a kilo, maybe 3kgs, 4kgs, sometimes even 5kgs within a month.

“Awesome, this is amazing, it’s working!”, you might think now.

Then your weight suddenly stagnates… for weeks, months and although it might have worked perfectly out for you when you started this low carb / low-calorie diet.

Here is the problem with Low-Calorie Diets:
The problem is that if you are on a low-calorie diet, and you additionally do a bunch of cardio… What happens is that your body reduces your metabolism by decreasing your overall muscle mass – You will lose muscle.

Your body will slow down which makes overall weight loss a little bit harder, a little bit slower, but not impossible.

What exercises burn the most belly fat?

What's the perfect workout the best you can do to lose weight, or women?

Hi, my name is Christiana, and today we're just gonna talk about that.

I get this particular question asked over and over again. "What's the best workout I can do to save time" and "What's the most effective routine I can do to get results faster".

The secret is: Compound movements.

How to lose weight without dieting?

We've probably all heard of that principle of calories in versus calories out before:

a) Either you move while eating the same to create a calorie deficit, or 
b) you eat less while you move the same to create a calorie deficit, or 
c)  you do you eat less and move more to create an even bigger calorie deficit.

But what most people don't mention is what kind of foods you should be eating to lose weight. It's not "just" about calories in versus calories out.... I mean, yes, it is for weight loss, but what they don't tell you is what hunger cravings, you will get... how shitty you will feel because you're tired and exhausted... you don't have any motivation left to continue doing it... PLUS you don't like the food, you're not satisfied with just eating salads every day.

So it's not "just" calories in vs calories out, it also depends on the quality and the combination of foods that you eat WHILE BEING in a calorie deficit (especially if you are paired with a good exercise program). What I always recommend to my clients is to adopt simple, but effective weight loss habits. Simple things that you can do daily without any bigger efforts: Like drinking 2L of water per day, having vegetables with each meal, eating more protein with each meal... simple things that you can do every single day that are going to help you lose weight in the long run, and make it a lifestyle.

After all, dieting is only short-term. If you're serious with your weight loss and fat loss goals, if you really want to get leaner and to get more toned... you need to look for a long-term solution. A solution that you can put up with, but still place you in a calorie deficit. How long would you be otherwise able to put up with a crappy diet without falling into the binge-eating cravings?

How are you supposed to breathe during your exercises? Here is a beginner’s guide to breathing during physical exercise. Learn this simple technique and get it right every single time.

Breathing correctly will help you improve your strength, gain power, get less out of breath and avoid side-stiches. Breathing wrongly, on the other hand, does not have any other side effects than leaving you confused and maybe out of breath.

In order to lose weight and keep it off, more important then actually going on a diet and losing the weight itself is to learn HOW TO MAINTAIN YOUR WEIGHT after you lost it. Because trust me… maintaining your weight is much harder than the fat loss itself.

This is how you learn to maintain your weight: Find simple Weight Loss Habits that you can do every day, possibly as a lifestyle rather than a diet. Lose weight and know how to maintain it, that’s the whole secret. Start with drinking 2L per day, go for a daily 30-minute walk, include generally MORE veggies in your meals and so on… These habits might not seem as MUCH, but they make a substantial difference in your fat loss. Weight Loss Habits help you set the foundation to a lighter weight.

Follow the playlist for more content about weight loss, habits, fitness & health!

It’s better to burn fat fast, right? Nope. In this video, you’ll learn the theoretical breakdown of how much fat you can lose in a week... In reality, it’s not as easy though. There’s much more to the reason why we start stagnating on our weight loss journey and being aware of what hinders us will help to make better decisions.

It’s not always just about “eating less and moving more”. While this concept helps in the beginning of your weight loss, what most people don’t realize is there’s actually an upper limit as to how long you can sustain a radical fat loss approach. And if you try to push past this limit by dropping into an extremely low-calorie deficit and a high energy output by doing even more cardio… then you’ll start to crave, feel hungry, feel energyless, and unmotivated to continue…

The cycle re-begins with binge eating & feeling guilty to have “screwed up” all your efforts so that you discontinue to lose fat until “next time”. The truth is, no one wants to be on a diet, that’s why everyone is looking for a short-cut, but the short-cuts rarely teach you how to maintain your weight. BECAUSE TRUST ME, MAINTAINING YOUR WEIGHT IS MUCH HARDER THAN THE FAT LOSS ITSELF.

This is how you learn to maintain your weight: Find simple Weight Loss Habits that you can do every day, possibly as a lifestyle rather than a diet. Lose weight and know how to maintain it, that’s the whole secret. Start with drinking 2L per day, go for a daily 30-minute walk, include generally MORE veggies in your meals and so on… These habits might not seem as MUCH, but they make a substantial difference in your fat loss. Weight Loss Habits help you set the foundation to a lighter weight.

Follow the playlist for more content about weight loss, habits, fitness & health!