Maintenance calorie calculator: http://www.acaloriecounter.com/calculator.php
Myfitnesspal (Android) : https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en
(Ios) : https://itunes.apple.com/in/app/calorie-counter-diet-tracker/id341232718?mt=8
Here are links to 2 great books on nutrition and dieting. These books contain all the information you’ll probably ever need on weight loss:
Burn The Fat – Tom Venuto : http://amzn.to/2hCVPHE
The Lean Muscle Diet – Lou Schuler & Alan Aragon : http://amzn.to/2hkuMS3
Fat loss! = Weight Loss.
When people say they want to lose weight, what they’re really saying is that they want to lose fat. What they don’t realize is – Fat loss is not = Weight loss.
Say you start a cabbage soup diet. After 5 days maybe you lose 1kgs. That’s 1 kg of weight. Not fat. It could just be water loss or muscle loss. Even a heavy bowel movement can cause weight loss of 1-2 pounds. Your total body weight includes the weight of your muscles, bones, organs, tissues and only some percentage of this weight is fat.
No crash diet no matter what they claim can guarantee you that you’ll lose just fat. It’s always a trade-off.
Instead of following a random crash diet, knowing the principles of weight loss will lead to much better and sustainable long term results. So here are the 3 most important principles of weight loss.
# 1: Find Your Maintenance Calories.
The number one factor that decides Weight loss or gain is calories in vs calories out. In very simple terms, this means that if your body utilizes more calories than you eat, then you will lose weight. Conversely, if you consume more calories than your body can burn in a day, then it results in weight gain. Yes. That simple.
But the question is how do you know how many calories you burn in a day?
The amount of calories that you need to consume in order to stay at the same weight is called your maintenance calories. Once you’ve figured that out – The only thing you need to do to lose weight is to eat lesser calories than your maintenance calories. How much lesser? About 200 to 500 cals lesser. We’ll be linking online tools that will give you an estimate of what your maintenance calories is. While they may not be 100% accurate, they’ll still give you a great place to start.
Counting calories has never been easier. With apps like myfitnesspal (linked in desc), you simply have to enter whatever food you eat throughout the day and it does the job for you.
# 2: Muscle is King
Suppose a Person A and another person B have similar amounts of body fat but B has a greater amount of muscle mass than A, then B will burn more calories than A, even if the amount of activity they perform throughout the day is equal. Just having more muscle mass helps you burn more calories. So build more muscle and also make sure to keep your protein intake high to preserve the muscle you already have.
#: Avoid Metabolic Slowdown – Hit the gym!
Studies have shown that calorie restriction can cause our metabolism to slowdown. When you start eating below maintenance, your body goes into a so called “starvation mode” which means that your body fights hard to stop you from losing more weight.
There is a way to counter this though. Research shows that any resistance training – with weights or even just bodyweight, can help maintain metabolic rate and can also build muscle which in turn will burn more calories.
Weight loss is not quite as complicated as people think it is. You don’t need to drink a magic smoothie or go on a cabbage soup diet to lose weight. Just follow these three basic principles and achieve the results you’ve always wanted.
Did these tips work for you? Let us know in the comments below. If you like the video, make sure to hit the like button. And don’t forget to subscribe for more such videos.!