Well hey there! Thanks for stopping by :).
If this is the first part of the Guide you've gotten to, then you, my friend, are in luck!
This is Part One of a multiple part series outlining EVERYTHING you need to know about calories to help you in your pursuit of going from "fat" to "fit."
The only reason I use the generic terms fat and fit is that they are catchy and make for a good title...
The truth is that this guide is going to provide you with much more than a simple plan to go from being overweight (a.k.a "fat") to being lean and healthy (a.k.a. "fit").
You'll gain benefits such as:
- A deeper understanding of calories and nutrition
- How to eat to lose weight and build muscle
- How to track your calories and macros accurately for the best results
- Learn tips and tricks for estimating calories and macros that allow for effortless maintenance once you reach your goal weight.
You're basically going to learn the best techniques for losing weight, and more importantly, maintaining a lean and healthy body forever!
Because at the end of the day, losing weight is only temporary...
The ultimate reward comes with to keeping the weight off indefinitely.
You see, our society doesn't have a weight loss problem like you may have been led to believe...
People lose weight every year following a different diet and exercise protocols. The problem comes with holding onto their success.
Unfortunately, most dieters (some estimate up to 95%) end up gaining all of their weight back. Even worse, nearly 1/3 end up gaining more weight than before dieting! (study)
We don't have a weight loss problem - We have a weight maintenance problem.
I have been lucky enough to be in that 5% of people who maintain their weight loss success, but it didn't come easy...
I have tried many diet strategies on my health journey. Some of the strategies worked (which I continue to use to this day), while others were either ineffective or unsustainable.
The diet strategies you're about to learn are the ones I have found to be the most effective for eliciting both short-term and long-term results.
These are the same strategies I used to lose over 140 pounds and use to keep a healthy body year round!
The best part is that my approach allows me to maintain a healthy body while still enjoying things like ice cream, cocktails, and whatever else my heart desires!
It all comes down to moderation and awareness (just like everything in life... right?)
While you're going to learn a lot over the next few posts, it's important that you take these nutritional concepts and soak in what is said.
Don't put the wagon before the horse
The advice I have will require some work up front and may be slightly confusing at times....
But remember - Knowledge is Power.
Once you have the proper nutrition knowledge, you'll have the power to lose, maintain, or gain weight (ideally muscle!) on your terms.
No more guessing
No more confusion
No more "How did I gain 20 pounds!?"
Let this sink in for a moment...
You are gaining knowledge and skills that allow you to maintain a healthy body for the REST OF YOUR LIFE.
Weight will no longer be an issue, and you can live without the physical and mental health burdens of having excess fat
Fitness will be a part of your life, but not BE your life. Fitness will enhance your life, not complicate it.
Sounds good right?... I thought so too :).
So without further ado, let's jump straight in the Part One: Why You Should Be Tracking Your Calories For Weight Loss
What are Calories?
Calories are simply a unit of measurement used to calculate the energy in the food we eat.
If you are looking for a scientific definition, click here.
Don't dwell too long on the actual science of calories (unless you're weird like me and interested in that kinda stuff...).
Instead, just know that how many calories you consume, determines whether you gain, lose, or maintain body weight.
Why Count Calories?
The simple answer is this - accuracy.
You see, whether you lose weight following some fancy-schmancy diet plan or through a diet protocol like Paleo or Veganism, a similar phenomenon usually occurs...
Each approach likely puts you in a calorie deficit.
This is particularly true if you switch from the Standard American Diet of soda, excess sugar, and processed foods.
Oh, and a calorie deficit is simply when you eat fewer calories than your body is burning at a given body weight.
Eating in a calorie deficit over time results in weight loss.
When you eat a diet of mostly whole foods (fruits and vegetables) and less calorically-dense processed foods (soda and chips), you'll naturally eat fewer calories, and the result will be...
You guessed it - weight loss baby!
But here's the problem...
This accidental deficit created through eating healthier foods will only last for so long. You'll likely reach a point where you plateau and stop losing weight.
I see this phenomenon a lot with folks who adopt a whole foods based diet...
They lose the FIRST 10-20 pounds easily by eating healthier and moving more, but they struggle to lose the LAST 10-20 pounds no matter how healthy they eat.
By not knowing how many calories they're eating per day, they will never know if they are eating too many or too few calories to lose weight effectively (and yes, it's possible to eat too few calories and GAIN weight).
Here is where counting becomes so freakin' awesome...
Tracking your calories allows for an accurate record of how much food you're actually eating.
It doesn't matter whether you eat a vegan diet, paleo diet or baby food diet, counting your calories (and macronutrients) will get you to your weight loss goals quicker and easier than any other approach - guaranteed.
More to Come...
Alrighty, we have A LOT of information to cover still, so I am going to end this post here before it gets too terribly long.
Plus, I like building a little suspense! 🙂
I know this post didn't have a lot of actionable steps, but trust me, I have some information goodies headed your way...
In Part Two, we are going to cover the problem with eating too many or too few calories, as well as how to determine the number of calories you need to lose weight.
Takeaways from Part One:
- Eating "healthy" can be defined in many ways, but most of them include eating more fruits and vegetables.
- Eating more low-calorie whole foods and less calorically-dense foods (like chips and cookies) will inevitably help you eat fewer calories, and the result will be short-term weight loss.
- This accidental weight loss can only last for so long, and you'll likely hit a plateau (usually 10-20 pounds from your desired goal bodyweight).
- Accurately tracking your calories and macronutrients will ensure you are consistently in a calorie deficit to lose weight.
Click Here to read Part Two