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The following are the step-by-step procedures on how to go about losing weight everyday.
1) Determine how many calories to eat each day in order to lose weight.
In other words, its creating a “calorie deficit” in order to lose weight. For example, if everyday your body normally burn 2000 calories, to create a calorie deficit you will have to eat only 1600 calories. If you do this everyday, you will get 400 calories deficit each day. Now! That’s more than enough to lose weight already.
In practice you can create a calorie deficit by eating less calories and at the same time do more of the excercises. And to figure out how many calories to eat in order to create a calorie deficit, you can use Calorie Deficit Calculator. If you’re not sure which calorie deficit to choose, you can start with 20% calorie deficit. It’s moderate enough to show results.
And also keep in mind this general rule of thumb: ladies, don’t go below 1200 calories and, guys, don’t go below 1800 calories a day. Your body burns up most of its daily calories just by keeping your body alive — even while you’re asleep! It needs fuel (calories) to do this.
2) Determine what proportion of carbohydrates, proteins and fats you need to eat (aka: Macronutrient Ratios)
Carbohydrates: Whole grains, fruits, vegetables, rice (brown is best), beans, lentils, cereals,
pastas, breads, (whole grain cereals, pastas and bread are best), pastries (bad source of carbs!)
Protein: Foods from animal sources (beef, chicken, fish, etc.), legumes (chickpeas, beans), egg whites, dairy products, soy
Fat: Oils such as olive, peanut, avocado and canola, fatty fish (like salmon), nuts
The quality of the food is very important. What’s the point of creating a calorie deficit and then eating junk food all day? You’re just setting yourself up for failure.
If you eat the right proportions of carbohydrates, protein and fat, you’ll not only be healthy, but you’ll curtail cravings and feel less hungry.
Expert trainer Tom Venuto recommends a baseline of 50% carbohydrates, 30% protein and 20% fat to start off with.
If you exercise a lot, you *may* want to go up to 60% carbs. Also, take into considerations any health issues you may have. For example, your doctor may have recommended a low fat diet, etc.
If you’ve never counted calories before, the baseline of 50% carbs, 30% protein and 20% fat is a good way to start. You can always adjust the ratios as you go along.
3) How to Track Your Calories
Okay, so you know how many calories you’re going to eat in a day and what macronutrient ratios you’ll be using. Now, it’s time to decide how you’re going to keep track of the calories. You can do it with an online tracker, an offline tracker, or use a pen/paper (or use an Excel spreadsheet, if you’re so inclined.)