How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)
For starters, you should know this...
NO matter what anyone, especially any health expert or media personality or Facebook/Twitter superstar tells you...
If you're overweight now and you want to be skinny, fit, and healthy for life, find out how many calories you need per day to maintain weight, and then methodically subtract from that number.
It is the one and only scientifically proven, zero-nonsense method of knowing how much YOUR specific body needs to function at its highest level, day in and day out.
We start by calculating your BMR or your Basal Metabolic Rate.
This is the amount of calories that you burn by just sitting on your butt all day. If you're new to this, you may be shocked but this number is pretty darn high!
And you may think, well my body burns so much in one day...and I'm eating so little, so why am I not losing weight??
5 unusual reasons why 90% of people on a diet fail within the first 90 days (avoid these diet traps and you'll be laughing all the way to a beach-ready body)
1. You're not eating less calories, CONSISTENTLY enough to lose weight.
a. Weight loss is a process. It's not a one-and-done thing.
b. You need to stick to your calories day after day after day to see results. And if you
half-ass it by not tracking intake, you don't realize that you're actually eating
more than you need to for weight loss.
c. Personal admission: I'm guilty of this myself. I thought I "had it" during a recent
program and decided to not count my intake (aka "half-assing" it). In my head, I
was convinced my foods added up to 2,200 calories a day, which would help me
lose about . pound per week while retaining muscle. But on Day 4 I decided to
track my intake, and lo and behold, I was eating 2,750 calories. It's that easy to
get off schedule, while somehow convincing yourself you're doing OK.
2. You haven't made a concentrated effort to reduce inflammation, insulin resistance, and liver clogging
a. This will ruin your efforts to lose weight.
b. Simply put, if your body is dealing with the deluge of inflammation and insulin
problems, on top of the excess strain placed on an already clogged liver...the last
thing your body is going to do is pay attention to your expanding fat stores.
c. Make sure you use a smart diet and exercise plan, like the one in this book, to
address these issues and take a natural herbal supplement, like InvigorateNOW,
for added protection.
3. You think you're eating a lot less than you actually are (this has been reproduced in
a. The truth is we're simply terrible at estimating calorie intake. And this goes both
b. Overweight people think they're eating much less than they are, and skinny people trying to gain weight and/or muscle think they're eating much more than they actually are. And they both fail.
4. You actually are eating less than you're burning every day, and you ARE losing some
weight, but your protein/carb/fat ratios are poorly calculated or non-existent
a. As a result, you're losing so much muscle that you still look like you have the same amount of fat on your body as before. (This is "skinny-fat" syndrome.)
5. (This one is the best scenario, and surprisingly common) You're actually losing weight, with lots of it being fat (as opposed to muscle), but you're not tracking your results and so you don't realize that you started at 180 for example and that you're now 173....all you see is someone who isn't "super hot" and "fit" yet, and you say "screw it, this isn't working". And then you fall into the trap that a large % of people do.
The truth is there are few people who enjoy counting their calories and macronutrients, but there's no smart way to lose weight and build a lean physique without it.
Luckily, there are some great web sites that help a lot with this (Fitday is probably the best on the Internet and several apps for smartphones and tablets that can lend a helping hand, as well.)
Anyway, let's get to the basics.
A pound of fat has 3500 calories. If you're a regular Joe or Jane, you burn between 1,500 and 2,500 calories per day on basic functions like keeping your blood flowing, your body temperature regulated, and your brain pumping out thoughts. If you're a regular Joe or Jane, you also typically eat a few hundred calories (about 300 based on research) more than you need to maintain your weight.
The good news is you don't actually have to make too drastic of a change to start getting the results that you want. The bad news is, even non-drastic changes can be really hard to make - your body is desperate to hold on to its fat and keep homeostasis at all times, so you've got your work cut out for you when you're trying to lose weight. However, by knowing your optimal calorie and macronutrient intake every day (and keeping a food journal) you'll take out most of the hard work and put yourself on the path to success.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.