By Devan Kline, Contributing Writer
Body fat loss is a simple science. Calories in vs. calories out. In fact, fitness goals are not reached by your training. That’s right, all those burpees, lunges, and squats won’t get you to where you want to be if you aren’t eating right.
Nutrition is the foundation for all health and wellness journeys. I’ve said it before, you can’t out train your diet. You can build muscle in the gym, but you build body fat in the kitchen! I’ve taken the science of body fat loss and boiled it down for you into 7 parts. Now, there is a little math in the equation but don’t be scared.. its not calculus!! It may just be the only math problem that really does impact your life! This one is worth understanding.
1. Sunday Night Meal Prep video
Meal prepping can be very confusing. We have prepared an example Sunday Meal Prep to walk you through it step by step. Watch the video below now!
…..being in control of your time, money, and health…CHECK!
2. Know your “Macros”
Short for macronutrients: proteins, fats, and carbs are all essential to your health. Forget low-carb fad diets, this is the real deal.
The word “calorie” means unit of energy. To humans, our food is measured in calories and determines how much energy you give your body. The specific amount of each macronutrient you consume will shape the way your body looks and feels.
Don’t worry, it is not difficult to figure out. Let me help you…
PFC Ratio Daily Goals
Protein – 45% of daily calories
Fat – 20% of daily calories
Carb – 35% of daily calories
Go HERE to calculate these ratios based on your specific height, weight, age, and gender. This is the easiest way to calculate macros.
Macros locked in….CHECK!
Image from pixabay.com
3. “Lose It” and Learn
My philosophy on calorie counting is pretty simple and effective. I do not want to force you to count calories. I have done my fair share of calorie counting and it gets old quick!
But if you have never tracked food before, it could be plenty useful to see where you are going wrong.
You HAVE to be in learning mode during this 30 day period so that you can soak up everything the logging experience has to offer.
After 30 days you will be a macronutrient expert!
Here are 5 steps to help you get started…
Step 1 – Download “Lose It” in the app store. Or sign up for free at loseit.com
Step 2 – Do NOT log your exercise in this app.
Step 3 – Weigh and portion out foods. (See meal prepping video)
Step 4 – Shoot for 45/20/35 macronutrient ratios by checking the “my day” tab and viewing your daily breakdown.
Step 5 – Never go over your calorie allotment and you’ll lose weight fast!
New app to keep you accountable…CHECK!
5. Detoxing your body
My 7 Day Fat Flush will help you a lot! This detox is 100% natural and safe with ingredients that will rid your body of excess water, bloat, and toxins. The ingredients below are all combined in a gallon of distilled water, left to sit in the fridge overnight and drank throughout the entire next day.
Click the link to watch a video explaining how to make the 7 day detox drink:
Get rid of the crap in your body….CHECK!
5. Eliminate “zombie calories”
Night munching can be a serious problem! Some people call it a “myth” that eating after dinner will cause your metabolism to slow down and your food to store as pure body fat. Well, they are RIGHT!
Body fat loss is a simple science. Calories in vs. calories out. If you indulge in late night eating, guess what? Chances are you are added excess calories into your diet and THAT is what causes the body fat gains.
The act of eating at 9:30 pm at night in itself will not harm you. But when you are in zombie mode who knows how many calories you could devour!
Try not eating after 7-8 pm for 7 days in a row. You will wake up each day with less body fat ONLY because you refrained from adding “zombie calories”!
No more zombies…CHECK!
6. Drink your body weight in ounces of water
Each day you should aim to drink your body weight in ounces of water. This may be a challenge if you do not drink a lot of water already. Mainly bladder problems 🙂
Some studies show that proper water intake can elevate your metabolism up to 30%.
Your body will get used to your elevated water intake after roughly seven days. At that time you will no longer feel like you are going to pee your pants every 5 minutes.
Slightly urinating in your pants once or twice….CHECK!
7. Know how many calories to eat
Do you know how many calories you are supposed to eat each day to lose body fat? You may be surprised at how much you have to eat but at least you won’t be hungry! Your body needs fuel to perform and you need to know how to fill the tank!
Here comes the scary math part! Use this calculation to reveal how many calories YOU can eat each day and still lose weight!
Calculating your BMR (Basal Metabolic Rate)
Current body weight x 12 = BMR
150 pounds x 12 = 1,800 calories (BMR) YOUR BMR=__________________
Find Your TDEE to Figure Your Calorie Allotment For Each Day
TDEE is Total Daily Energy Expenditure of the body for a 24 hour period (measured in calories). Use your BMR + the calories burned from your workout to find TDEE. One of my Burn Boot Camp workouts burn on an average of 500 calories in 45 mins. Subtract 500 or 1000 from your TDEE to find out how many calories you need to lose 1 or 2 LBS/WK.
BMR ___________ + BBC ____________ = TDEE ________________
TDEE______________ – 500 = _____________________ calories per day (1 LB/WK)
TDEE______________ – 1000 = ____________________ calories per day (2 LB/WK)
Daily caloric intake locked in….CHECK!
So that’s it! 7 steps to the body of your dreams. Using all 7 recommendations you are guaranteed to turn your health around in no time! Losing weight doesn’t have to be hard, you just have to be motivated to make a change. You must get your mind to change before your body ever will!
What are your weight loss goals? Do you think you could follow these 7 steps to losing weight?
Devan Kline is a personal trainer and fitness coach committed to helping you reach your fitness goals and embrace a healthy lifestyle one day at a time! Burn Bootcamp is an online program for those who are very serious about increasing their overall health but can’t seem to find the time or the money to make it happen! Learn about his unique programs at Burn Bootcamp, and try a workout for free!