However, the approach of attack is vital. Don't let those eye appealing, sounds amazing fad diets draw you in. It will only be a temporary fix, it will probably ignite starvation, and it is not sustainable.
Instead, DO THIS. I will explain this to you with basic terms and little to no nutrition jargon.
Calculate your BMR.
http://www.bmi-calculator.net/bmr-calculator/
This will give you a certain number. That number is very important. This number is what your body would burn in a coma. Easy so far right? Plug in your stats and get your BMR.
Once you have your BMR, I want you to subtract 300-500 from your original BMR.
For example, 1900 (original BMR)
- 500
__________
1400
Whatever that number is say 1400 in this case, is the amount of calories you can consume in one day. If you go over, you will get nowhere. By the end of one week, you will shed a pound. By the end of two weeks, you will shed another pound. And so on.
HERE is what most people, fail to do. This is crucial.
We all heard of Fat, Protein, and Carbohydrates. Most of you think eating fat will make you fat. WRONG. Get that nonsense out of your head now. Most people will eat 1400 calories and disregard fat, protein, and carbohydrates. (and say i ate 1400 calories today!) good, but not good. Were those 1400 calories mostly carbs, little fat, and little protein?
Fat, Protein, Carbohydrates make up your calories.
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
ohhhhhh, okay now i'm starting to understand. Good.
Calories are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight.
Next step. This step will make or break your diet.
TRACKING YOUR CALORIES (FAT, PROTEIN, CARBS)
Log into myfitnesspal.com and make your own account. It will ask for information and you will provide basic stats, the calories you want to eat per day, and so on. Remember to give them your BMR - (300-500).
Then you will customize your protein, carbs, and fat numbers.
Protein: 1 lb bodyweight/ gram. if you weigh 120lbs, you will eat 120 g of protein.
Fat: .45-.5 bodyweight/grams. if you weight 120lbs, you will eat 55-60 g of fat.
Carbs: THE REMAINDER LEFT WILL BE YOUR GRAMS OF CARBS PER DAY.
THIS WILL WORK. IT IS BASIC UNDERSTANDING OF NUTRITION. ENERGY IN VS ENERGY OUT.
you can eat essentially whatever you want.! yes, you don't have to eat rabbit food and eating too much yogurt because you think yogurt is good for you might make you go over your carbs for the day.
Hit your daily goals in PROTEIN, FAT, and CARBS. Do not go over. And track everything you eat.
Only use this tool for tracking purposes. DO not input your exercise. Why would you want to eat back what you burned on the treadmill?
Easy, right?
Some of you might be shocked when you start tracking and see that last week your breakfast was 800 calories and you would have no more carbs to eat because you ate them all at breakfast.
This will prohibit that from happening. Choose wisely what you want to eat. Stick with real food. Foods that grow from the ground/ animals.
Chicken
Beef
Eggs
Vegetables
Tunafish
Brown Rice
Oatmeal
However, you are not limited to those foods. If you want to eat 'more' those foods will allow that. But you can go eat a cheeseburger from mcdonalds. If it fits into your Macronutrients (FAT, CARB, PROTEIN) then chow down. But that will just give you "less" to eat. Because of the high content of fat.
Now, as far as exercise...
Cardio: moderate speed 30-40 minutes 4x week. you don't have to run a 6 minute mile.
Weights: Please refrain from 5lb dumbbells. Research a weightlifting program that is desirable for you. Don't be afraid to lift.
Jamie Eastons Live Fit 12-week trainer might be a good starting place.
http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html
depending on how familiar you are with lifting. if you are new, you don't have an excuse.
It is one hour out of your day. It is one hour out of your day. It is one hour out of your day. It is one hour out of your day. It is one hour out of your day. It is one hour out of your day. It is one hour out of your day. It is one hour out of your day. It is one hour out of your day.
AND YOU'LL NEVER GO BACK.
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