This is DRAFT 1 of this thread, and I'll edit / add things as I have the time.
Here you'll learn how to set up a proper diet. There's sadly a lot of misinformation floating around, and a staggering number of gurus or experts that frankly have no idea what they're talking about.
The first and most important thing you need to know is the following; Your weight is determined by you energy balance over a sustained period of time. That is to say; If you stay on an energy (I.e caloric) surplus, you will GAIN weight. On a caloric deficit, you will LOSE weight.
It's the overall balance what matters here. A small surplus on 1 day out of 7 will still result on weight loss if you stayed on a deficit for the other 6 (Unless you somehow manage to offset the deficit for the whole week on that 1 day).
And that is really all there is to it. If you want to lose weight, all you need to do is to create and sustain a caloric deficit long enough until the desired amount of weight you want to lose comes off.
So how do you apply this information and what are the things you need to keep in mind?
The first and more important, you need to ensure and sustain a caloric deficit. This means having a way to control your food intake, so that it doesn't go above where you need it to go.
There are various ways that you can do this, but the easiest and more accurate (and therefore, reliable) way of doing this is counting calories. This way, you know exactly how much you're eating, and you can also make the most accurate changes.
On this journey, accuracy and consistency are going to be your two best friends. Counting calories provide you with both, and there is no hit-and-miss involved.
So how do you count calories?
There are a few things you need to do. First of all you need to account everything. And I mean everything. If it has calories, and you're putting it in your mouth, you better be accounting for it. Even things you add to your food, like sugar, or the oil you cook into, you need to count.
Second, you need to weigh your food. Again, accuracy and consistency are your two best friends, and the less margin of error you leave, the better. Get yourself a food scale. Weigh your food. Do not use cups or spoons to 'estimate' serving size.
http://ift.tt/1jDI4bR
The average person is HORRIBLE at estimating calories. Certainly, trying to measure how much you're eating, even if it is with cups and such, is better than nothing, but if you can do it, WEIGH your food. You are much better suited this way.
Number three, you need to know how much you should be eating in the first place. There's not a definite answer for this.
There's a certain number of calories your use per day, and this is your 'Total Daily Energy Expenditure', or your 'metabolism', if you will. You can find several calculators online (Just make a Google search for 'TDEE Calculator'), but the number they will spit out is going to depend on the formula and the stats you put into.
Another way to do it is to calculate your calories based on current weight. For sedentary people (I'm assuming you are), maintenance could be on the 12 to 14 calories per lb of body weight range.
Here's what you need to keep in mind; these numbers are just estimations. They vary from person to person, the amount of exercise you do, etc. So they are only starting points. Calculate your calories ONCE, and forget about it. Any further change needs to be based on needs, results, and real feedback.
After you have chosen a number, you need to stick to it and make the adjustments as they are needeed.
A note onto program hopping.
Do not go program hopping. Every program or diet that you start is going to need some adjustments. Each one of them. There no perfect layout, and certainly not perfect layout for everyone. So if something isn't working right, you need to make little adjustments to make it work for YOU.
If a calculator told you to eat X calories to lose X amount of weight, and your not losing that amount, you need to adjust things a little. THAT IS PRECIOUS FEEDBACK AND YOU MAKE ADJUSTMENTS BASED ON THAT IN ORDER TO MAKE IT WORK FOR YOU.
What you don't do is go back and find another calculator that will spit out a completely different number. You don't do that because you're only going back to square one. This same things goes for training.
If you start eating at X amount of calories and doing 30 mins of LISS cardio 3 times per week, and you expect X loss for that week, and you don't get the expected loss, you now make adjust those things. Maybe add 10 minutes of cardio to your sessions. Maybe add another session. Maybe drop calories a bit. You now have very concrete parameters and very concrete feedback to work with.
But what you don't do is you don't go and make any sudden changes. You don't switch anything up, and you don't change the LISS cardio for HIIT, or anything like that. You make little adjustments only. I hope I've made this clear enough.
This is as far as I'll go today, but will add more things as time goes by.
Here you'll learn how to set up a proper diet. There's sadly a lot of misinformation floating around, and a staggering number of gurus or experts that frankly have no idea what they're talking about.
The first and most important thing you need to know is the following; Your weight is determined by you energy balance over a sustained period of time. That is to say; If you stay on an energy (I.e caloric) surplus, you will GAIN weight. On a caloric deficit, you will LOSE weight.
It's the overall balance what matters here. A small surplus on 1 day out of 7 will still result on weight loss if you stayed on a deficit for the other 6 (Unless you somehow manage to offset the deficit for the whole week on that 1 day).
And that is really all there is to it. If you want to lose weight, all you need to do is to create and sustain a caloric deficit long enough until the desired amount of weight you want to lose comes off.
So how do you apply this information and what are the things you need to keep in mind?
Sustaining a caloric deficit.
The first and more important, you need to ensure and sustain a caloric deficit. This means having a way to control your food intake, so that it doesn't go above where you need it to go.
There are various ways that you can do this, but the easiest and more accurate (and therefore, reliable) way of doing this is counting calories. This way, you know exactly how much you're eating, and you can also make the most accurate changes.
On this journey, accuracy and consistency are going to be your two best friends. Counting calories provide you with both, and there is no hit-and-miss involved.
Calorie Counting.
So how do you count calories?
There are a few things you need to do. First of all you need to account everything. And I mean everything. If it has calories, and you're putting it in your mouth, you better be accounting for it. Even things you add to your food, like sugar, or the oil you cook into, you need to count.
Second, you need to weigh your food. Again, accuracy and consistency are your two best friends, and the less margin of error you leave, the better. Get yourself a food scale. Weigh your food. Do not use cups or spoons to 'estimate' serving size.
http://ift.tt/1jDI4bR
The average person is HORRIBLE at estimating calories. Certainly, trying to measure how much you're eating, even if it is with cups and such, is better than nothing, but if you can do it, WEIGH your food. You are much better suited this way.
Number three, you need to know how much you should be eating in the first place. There's not a definite answer for this.
There's a certain number of calories your use per day, and this is your 'Total Daily Energy Expenditure', or your 'metabolism', if you will. You can find several calculators online (Just make a Google search for 'TDEE Calculator'), but the number they will spit out is going to depend on the formula and the stats you put into.
Another way to do it is to calculate your calories based on current weight. For sedentary people (I'm assuming you are), maintenance could be on the 12 to 14 calories per lb of body weight range.
Here's what you need to keep in mind; these numbers are just estimations. They vary from person to person, the amount of exercise you do, etc. So they are only starting points. Calculate your calories ONCE, and forget about it. Any further change needs to be based on needs, results, and real feedback.
After you have chosen a number, you need to stick to it and make the adjustments as they are needeed.
Quote:
A note onto program hopping.
Do not go program hopping. Every program or diet that you start is going to need some adjustments. Each one of them. There no perfect layout, and certainly not perfect layout for everyone. So if something isn't working right, you need to make little adjustments to make it work for YOU.
If a calculator told you to eat X calories to lose X amount of weight, and your not losing that amount, you need to adjust things a little. THAT IS PRECIOUS FEEDBACK AND YOU MAKE ADJUSTMENTS BASED ON THAT IN ORDER TO MAKE IT WORK FOR YOU.
What you don't do is go back and find another calculator that will spit out a completely different number. You don't do that because you're only going back to square one. This same things goes for training.
If you start eating at X amount of calories and doing 30 mins of LISS cardio 3 times per week, and you expect X loss for that week, and you don't get the expected loss, you now make adjust those things. Maybe add 10 minutes of cardio to your sessions. Maybe add another session. Maybe drop calories a bit. You now have very concrete parameters and very concrete feedback to work with.
But what you don't do is you don't go and make any sudden changes. You don't switch anything up, and you don't change the LISS cardio for HIIT, or anything like that. You make little adjustments only. I hope I've made this clear enough.
This is as far as I'll go today, but will add more things as time goes by.
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