So You Want to Improve Your Body But Are Unsure How
There seems to be no shortage of diet and fitness advice on the internet. It can all be confusing. It does not have to be. Losing weight is actually very simple; Simply expend more calories than you consume.
This is a plan I implemented that has worked for me.
First Step - How much do I eat?
This is the consumption equation. It is very important to get this right. This can be revisited throughout your quest to lose weight. An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. However, this depends on numerous factors such as current weight and activity level.
You cannot 'accelerate' this by starving yourself with less calories. Your body will adapt and go into starvation mode. You won't lose weight. You will feel awful.
It's important that you calculate a good consumption rate.
There are numerous calculators to derive this caloric value. The very best In my opinion is Dr John Berardi's Precision Nutrition Calculator. There are scientific explanations as to why this is such a great tool on the website.
Second Step - What do I eat?
Again, losing weight is simple. Calories Expended - Consumed = Weight Lost. Yes, if you ate 2000 calories of Snickers Bars while burning 3,000 calories through being alive and exercising you will lose weight.
However, you'll eventually suffer from malnutrition over time. You will also need nutritional and macro-nutrient goals too. These will result in a preference for nutrition dense foods over Snickers Bars as your primary food choice.
These goals will differ based on numerous factors (Type 2 Diabetes, Sodium intolerance, etc). I am not a Nutritionist, Note that your Doctor is not a Nutritionist either. Consult a professional nutritionist like Dr John Berardi if you feel you need guidance. However, it is quite possible for any reasonably intelligent person who can discern science from pseudoscience to research these things yourself.
Day One, I just commenced eating and saw where I landed on Nutrient and Macro-Nutrient goals. I ate reasonably well but learned I was not consuming enough Potassium and potentially too much Sodium. I read some more on this and adjusted.
What has worked for me is to follow an eating plan that looked much like the Dash Diet.
One month in and I have lost 17 pounds, 3.4% body fat and lowered my blood pressure to normal range. I am not hungry. This is a sustainable plan for me.
Third Step - How do I monitor progress?
It's essential to track everything you put on your mouth. There are many apps that will do this for you. The better ones will also have an extensive database of nutritional information for a broad array of foods from grocery stores or restaurants.
I chose My Fitness Pal and went with the Premium Plan to also track Nutrients and Macro-Nutrients. It's worked well. It links with many leading devices. It has a barcode feature that captures every food item I have purchased from a grocery store. It also has a robust database. I have only had to estimate a single meal over a month's time.
It also is a great idea to use a Smart Body Composition Device (eg a Bluetooth connected scale). This will not only record weight but also important metrics like Body Fat / Muscle Composition, Hydration, et al and will automatically log this data in My Fitness Pal. After considerable research, I chose the Nokia Body + because it offered the most features and functionality at the best price point. I have been very happy with my decision.
I weigh myself daily at the same time in the morning. I do this because I want to see a progression graph over time. Your weight can fluctuate by 7 pounds per day due to hydration levels. You may well weigh more than you weighed the day before. If these daily fluctuations will cause you more stress and frustration, then just weigh yourself weekly or bi-weekly where it is far more likely that you will always register weight loss.
Fourth Step - How much do I have to move?
Let's face it. Exercise will have to be a priority if you want to change your body. You'll have to find a way to fit it into your life. You should aim to cover 10,000 steps on a daily basis or 70.000 steps a week. You'll find that is fairly time-consuming. Look for hacks to get those steps into your day. I do things like getting up and walking around the office once an hour. Instead of just walking to get your lunch, alternate your route to walk a mile or so en route. If time permits, add 30+ minutes of bike riding or some other cardio exercise into your day. In other words, take the scenic route. You're also going to need to incorporate some strength training. You don't need to join a gym either.
Diet alone won't do it all. Exercise alone will not do it all either.
Disclaimer
This article is not intended to substitute for informed medical or nutritional advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
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