My goal weight is 220
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Finally started. Day three in the books. I don’t know if I have ever gone three days before without sugar or bread in my life!
I'm going to say this again: STOP with the fad diets!
If you want to lose fat and be healthy, you need to adopt a SUSTAINABLE lifestyle. The problem with fad diets is, well, people can't stick to them. And, when they fall off the wagon, the pounds come back with a vengeance. It's called yo-yo'ing. Every single FAD diet results in the same thing: caloric deficit. Caloric deficit means you eat less calories than you burn. Why? Well, so your body dips into its stored energy reserves (fat) to supplement that gap. Fat is nothing more than stored energy. That's it, that's all the magic there is! If you want to lose fat, you need to average about 15% caloric deficit. How do you do that?
First, you need to determine your Resting Metabolic Rate. Google it. That is the minimum number of calories you need to burn to exist.
Second, you need to track your calorie intake. Yes, that means looking at the labels, adhering to the serving size and recording your calories (MapMyFitness is an awesome app for this!!).
Lastly, you need to track your caloric burn. Fitness watches and apps are ideal. Several interface with MapMyFitness so you can see how many calories you have ingested, how many you've burned and what the resultant number is. That last number should show a deficit at the end of the day, ideally about 15%.
Once you get into the groove, understand portioning and your body becomes accustomed to your routine, you can ease off the calorie tracking. It's all about forming and re-forming healthy habits.
Now, there are nuances and tweaks that you will want to look at such as macros (protein, healthy fat and carbs). A good starting point is 33.3% each for a nice balance.
Let me say this: carbs are NOT bad!! You need them, you need the available energy to function. BUT, get the correct carbs! Processed sugar is BAD. Worse: sugar in drinks!!! DON'T drink your carbs!! Fruit is AWESOME! The sugars in it are proportionate to the soluble fibre. They go hand in hand and help your body metabolize the energy (available carbs and fat).
Why listen to me? Experience and I'm mentored by two people incredible people. She's working on her masters degree in PT, OT and health and nutrition. He's been a bodybuilder for 15+ years. They know a thing or two because....
GF is trying Keto. I like beer so, not so much. However, I’ve eliminated highly processed food along with soft drinks from my diet along, with reduced carbs.
She’s been suffering for sever stomach cramping that the internet has claimed to be a symptom of ketosis starting. Any strict keto gurus’s suffer from similar?
I'm going to say this again: STOP with the fad diets!
If you want to lose fat and be healthy, you need to adopt a SUSTAINABLE lifestyle. The problem with fad diets is, well, people can't stick to them. And, when they fall off the wagon, the pounds come back with a vengeance. It's called yo-yo'ing. Every single FAD diet results in the same thing: caloric deficit. Caloric deficit means you eat less calories than you burn. Why? Well, so your body dips into its stored energy reserves (fat) to supplement that gap. Fat is nothing more than stored energy. That's it, that's all the magic there is! If you want to lose fat, you need to average about 15% caloric deficit. How do you do that?
First, you need to determine your Resting Metabolic Rate. Google it. That is the minimum number of calories you need to burn to exist.
Second, you need to track your calorie intake. Yes, that means looking at the labels, adhering to the serving size and recording your calories (MapMyFitness is an awesome app for this!!).
Lastly, you need to track your caloric burn. Fitness watches and apps are ideal. Several interface with MapMyFitness so you can see how many calories you have ingested, how many you've burned and what the resultant number is. That last number should show a deficit at the end of the day, ideally about 15%.
Once you get into the groove, understand portioning and your body becomes accustomed to your routine, you can ease off the calorie tracking. It's all about forming and re-forming healthy habits.
Now, there are nuances and tweaks that you will want to look at such as macros (protein, healthy fat and carbs). A good starting point is 33.3% each for a nice balance.
Let me say this: carbs are NOT bad!! You need them, you need the available energy to function. BUT, get the correct carbs! Processed sugar is BAD. Worse: sugar in drinks!!! DON'T drink your carbs!! Fruit is AWESOME! The sugars in it are proportionate to the soluble fibre. They go hand in hand and help your body metabolize the energy (available carbs and fat).
Why listen to me? Experience and I'm mentored by two people incredible people. She's working on her masters degree in PT, OT and health and nutrition. He's been a bodybuilder for 15+ years. They know a thing or two because....