I have many years of experience in Fitness industry and you heard things from other trainers even when you don’t want to just standing near by them when they talk to their clients and I have to tell you it drives me crazy when I hear “ohh just eat less or smaller portion” or “cut the carbs” – if you want to lose weight.
Really? – I am asking myself.
Is it the best you can say?
The main problem with people who want to lose weight is they are not clear with calories meaning of calorie intake and calorie expend – neither are trainers to help them out.
I have to stop here for a moment as not all trainer are like this. I have met great trainers who are spot on with nutrition.
So, generally speaking everyone knows clean, healthy eating is vital to lose weight in the right way and generate a healthy lifestyle BUT nobody talks about how much you should eat and THIS is the key.
I think you all will agree with me that doesn’t matter how clean you eat if you eat more (take in more calories) than that you need.
This is the reason why it is important to understand calories.
WHAT ARE CALORIES?
Calories in nutrition are defined as the unit of energy that comes from foods and drinks.Our body need calories to sustain ourselves.
It is called Basal Metabolic Rate (BMR).
Every individual has their own BMR.
This is what people and trainer should be clear with and than if you eat more you will gain weight and if you eat less then you will lose weight.
MAJOR MACRO NUTRIENTS
To be able to calculate your daily calorie intake you need to understand the calorie make up of each of these macro nutrients.
Luckily enough, not all calories are the same – see below.
Calories per gram
Carbohydtrates – 4
Protein – 4
Fat – 9
Alcohol – 7
HOW MANY CALORIES SHOULD YOU EAT?
This is where most people fail as they don’t have the knowledge to calculate the correct calories intake and unfortunately some trainers neither.
HOW TO DETERMINE YOUR CALORIE NEEDS
1.Calculate your Basal Metabolic Rate (BMR)
It depends on your age, weight, hight and Physical activity
2.Find your Activity Factor
Once you found your correct BMR than you multiply it with the number below next to the level of activity that you think you are on.
Sedentary (doing nothing strenuous all day. No exercise) 1.2
Lightly active (desk job, works out 1-3 times per week) 1.375
Moderate (desk job, works out 3-5 times per week) 1.55
Active (desk job, works out 6-7 times per week) 1.725
Very active (Physical job, works out 6-7 times per week) 1.9
BMR x activity level = your daily calorie intake
cut 500 calories from your daily calorie intake per day to lose 1 pound of fat per week.
1 pound of fat = 3500 calories (500 x 7 = 3500)
This article is about understanding weight loss but this is just the beginning.
Now you have to take it into practice and stick to it.
Trust me, it is worth doing it as you will get there where you want to be.
As I mentioned in my other blog “fail to prepare prepare to fail” – always think what you will eat and prepare your food in advance.