January 8


4 Simple Steps to Support Your Weight-loss Journey

By Jordan Millhausen

January 8, 2023

Losing weight can be a difficult and overwhelming process, but it doesn't have to be. No matter your age or who you are, there are some simple steps you can take to support your weight loss journey and increase your chances of success. While it's important to be patient and remember that losing weight is a marathon, not a sprint, by focusing on these four key areas, you can set yourself up for success.

  1. Create a calorie deficit: To lose weight, you need to burn more calories through physical activity than you consume through food and drink. This is known as creating a calorie deficit. You can use an online calculator or speak with a healthcare professional to help you determine your specific calorie needs and how to create a safe and effective calorie deficit.

  2. Exercise regularly: In addition to creating a calorie deficit, regular exercise can help you burn calories, build muscle, and boost your overall health. Aim for at least 150 minutes of moderate intensity exercise per week, or 75 minutes of vigorous intensity exercise. This can include activities such as walking, running, cycling, swimming, or lifting weights.

  3. Drink enough water: Staying hydrated is important for overall health and can also help support weight loss. Aim to drink at least 8 cups (64 ounces) of water per day, and more if you are exercising or in a hot environment.

  4. Get enough sleep: Getting enough sleep is crucial for weight loss and overall health. Adults should aim for 7-9 hours of sleep per night. Not getting enough sleep can lead to an increase in appetite and cravings for unhealthy foods, so make sure to prioritize getting enough rest.

By focusing on these four simple steps, you can support your weight loss efforts and increase your chances of success. Remember to be patient with yourself and make small, sustainable changes rather than trying to find a quick fix. With a little bit of dedication and consistency, you can reach your weight loss goals.

Jordan Millhausen

About the author

Jordan Millhausen is a highly skilled and accomplished young professional. As the founder of Wonderfly Athletics and co-owner of Wonderfly Events, he brings a wealth of expertise and experience to his work. Jordan holds a Mechanical Engineering degree from the University of Maryland, College Park, and has a background in data analytics, systems engineering, Lean-Agile Development, and project management. In addition to his engineering skills, Jordan is also a NASM certified trainer with a NASM PES (Performance Enhancement Specialization). He has been working in the fitness industry for over 10 years, during which time he has helped athletes and adults of all ages and abilities improve their performance and reach their goals. Jordan is particularly skilled in jump training, calisthenics, and strength training.

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