Lose Weight – the right way – by NOT under-eating, under-nourishing yourself, and even depriving yourself.
If you want to know how many calories you should be eating to lose weight – and be healthy to have a great looking body without the hunger or cravings — then you will love this episode.
Losing weight does not need to be a daily struggle… you should still be enjoying yourself and your life…
…and I show you in this episode how your diet, your daily eating can have you burning off belly fat and weight.
Do you know how many calories you should be eating to build muscle or get leaner and burn body fat? If you’re confused about this, then this episode is for you.
The law of thermo dynamics has the equation of energy in versus energy out. And straight up, yes, you need to be in a calorie deficit to get leaner and burn body fat. The calorie equation that I will show you today is not the whole picture. Your hormonal environment and the signals that the foods that you eat tell your body have a big role to play with you making results. So it’s the energy balance and the hormonal environment that come together to be two major factors with you either being able to get leaner or build muscle.
But today, we’re solely going to concentrate on how much energy you need to put it and expand for you to get results. This is to make sure that you have adequate fuel to support and thrive your body to be able to perform well and also to make sure you get the goals that you want. And that is to get leaner or to build muscle and not get fat at the same time. But you need to have a strong grasp on the foods that you eat and let me show you how to easily have that. And why you’re not getting the results that you want now is because you don’t have a system to follow. A foundation that works for you and this is what I’m going to give you. And also what I’m going to be giving you in the upcoming episode, so be sure to hit subscribe. It can be overwhelming with how much information getting thrown around. Small sound bites that I’m really giving you the contents to work with.
The two main goals that we will focus on is the ‘lean bulk’. And this is growing muscle tissue while not getting fat at the same time. And the second goal is making sure that you burn fat but also retaining muscle tissue. Now to know what your maintenance calorie is and that is how much you should be eating each day and you’re neither going to gain weight or lose weight. You can simply do this by multiplying your weight in pounds by 15. And this is a very general rule to go by but it still gives you a great number to work off. With the 101 calorie calculator is on line, this number that I’ve just given you and also what you can get from those calculators is a great rule to start with but it’s not precise. And the reason being for that is your body adapting to what you’re doing with it.
The amount of calories that you are eating currently and also the amount of exercise that you’re doing is going to be the level of energy in versus energy out that your body is actually adapting to right now. So we are just going to use that maintenance number that you calculated as a starting point. And so I want you to start getting results from right today. And then if your goal is to burn body fat, I want you to minus that maintenance number by 500. And if your goal is to build muscle tissue, I want you to add 500. My broad strokes guideline is that you want to focus losing for body fat loss, 0.5% to 1% per week. For example, a 90 kg male is going to lose between 1-2 lbs. or 500 grams to 1 kg a week. Now you can do this by eating less or exercising more; and that is having a lower calorie intake or higher calorie expenditure. And I usually start with increasing exercise, being able to burn more calories each day and then moving on to decreasing your food intake.
I’ve added some links in below for you to get a start on this and make sure that you know exactly what to do. And I’ve also added in this special software in lean body life so you can calculate everything that you need step-by-step along the way. But it’s also important to know that other factors into the energy equation also include the thermic infected food, your current metabolism, your work, your lifestyle, your stress and even your mindset. But this is all about giving you the biggest bank for your body now. Next up, I’m going to talk about macronutrients and how you can send your macros up to make sure that you progress faster for your results. So be sure to hit subscribe and I’m going to keep you in the note.