As promised in my previous post, today I'm will show you to effectively track your calories and lose weight - easy! (No supplements, gym, training, equipment needed)
Did you know that you can effectively lose weight without all these expensive supplements or even exercise? It's really simple and easy to do. Proven time after time that tracking your calorie intake is the number one best thing you can do in order to lose weight. As hard and tedious as it might sound it really isn't. All you need to do is to follow few simple steps.
1. Determine your TDEE (Total Daily Energy Expenditure)
TDEE is nothing more than the number of calories your body burns when exercise is taken into account. That will be your base. I use this TDEE Calculator. With only just a few inputs (be as honest as you can!) it will show you your Maintenance Calories. Anything above that and you gain weight. hake 200-500 kcal from the number and you will certainly lose weight. You will need this for the 2nd step.
2. Get a tool to track your calories - Myfittnesspal
Myfitnesspal is hands down the biggest calorie tracking application used by millions. It's totally free, available for Mac, Windows, iOS, and Android. Setting it up and tracking is extremely easy and intuitive. Just follow the steps presented in the app itself.
3.Be honest with yourself
Did you know that majority of the people overestimate how much calories they consume by over 50%? Be honest with yourself and track it closely. I promise it will get more intuitive, almost like a second nature. The human body as everything in the universe is subject to the same laws. Energy can't be created out of nowhere - if you burn more calories than you put in you will lose weight no matter what.
Some extra hints:
- Be meticulous, it's easier to track every meal as you just had it then putting everything at once at the end of the day
- It takes time. 1 kg of fat equals 7500 kcal. That's two weeks if you go -500 kcal a day
- Don't count veggies and prioritize them. They are good for you
- Prioritize protein intake - it will keep you full longer!
- Use smaller plates, it tricks your brain
- Try to eat at home so you control whats inside your meal. You will save money too