Do you want to lose weight by making a few simple changes to your routine? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new video, she discusses how she did it. In the video, she reveals that she went from 135 pounds to 114. “It’s not easy, but it’s quite simple,” she writes across the video, showing off her before and after transformation. Here is how she did it.
There’s No “Magic Formula”
“So many times, people are looking for the magic formula: the detox juices, the tummy tea, the magic pills. I’m here to tell you that the true formula for weight loss is simple, but the execution is what ends up being difficult for most people,” she explains in her post. “This is what you need to do, in the simplest terms.”
Track Everything You Eat
The first thing to do? “Track everything you eat,” she writes. “You don’t need to be perfect, and you don’t even need to be good at it. You just need to create the habit and give yourself visibility into what your intake looks like. Be open to how what you eat makes you feel. Simple.”
Move Your Body
Next, move your body. “You don’t need to go to a scary gym and lift heavy weights and hurt yourself; you just need to stretch, do bodyweight exercises, walk, do yoga at home, and just move. Simple,” she writes.
Drink Water and Sleep
Number three is actually two habits, “drink water and get more sleep,” she says. “You don’t need a special bottle to drink water (unless you do 😜), or a new pillow. You need to give your body time to rest and recover. Under sleeping and being dehydrated will throw you into a tailspin. Simple.”
It Takes Dedication
“Dedication is the hard thing in this equation,” she writes at the end. “Creating boundaries and sticking to them. It’s not easy, but it can absolutely be simple, and oftentimes simple is enough!”
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A Calorie Deficit Is Crucial
In another post, she discusses how maintaining a calorie deficit is crucial to losing weight. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.
Find a Tracking App
She revealed her “guide to an EASY calorie deficit that WILL help you lose weight,” starting with finding a tracking app you enjoy. “People love MFP. My go-to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.
Also, Enlist an Accountability Buddy
Next, find a friend who can help hold you accountable. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.
Fill Your Pantry with the Following Foods
Third, stock up your kitchen. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.
Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat.
Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce.
Fruits: Assorted berries, apples.
Carbs: White rice, brown rice, quinoa, low-cal tortillas, low-cal English muffins.
Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn.
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Here Are Menu Ideas
Here is a sample menu, “alternate between options and snack away,” she writes.
Breakfast: Yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos.
Lunch: Chicken breast on a salad with cucumbers, a deli sandwich on a muffin, and leftovers from the night before.
Dinner: Chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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