At the beginning of 2019 everyone is looking for the right solution of quick and effective solution of weight loss, and I am looking in different facebook groups other group chats what people think and want to do to reach their goals. People are lost with so much information they find on the internet and they are so confused about what is the right way to do it whether it’s diet or training. So let’s make it clear. If one person gets it who is reading this post, I am happy.
Nutrition for weight loss
This is the point everyone is saying CALORIE DEFICIT! But people tend to end up starving themselves and they will end up getting ill. Calorie deficit isn’t the answer only.
Calculating your TDEE (total daily energy expenditure) is the right way to start your fitness journey. you can use any calculator it will give you a realistic calculation. For weightloss you need to decrease with 300-500 calories your intake. If you exercise minus 300 kcals is better, to not being too hungry and tired and able to build muscle and increase metabolism.
Now here I have to tell you something! It happened with me before and with some of my client that the person has gained weight or the scale didn’t move, however, the diet was healthy and balanced. Why? Metabolic damage.
Typical mistakes are too low calories, lack of nutrient dense food, unbalanced macronutrients (protein, carbohydrates or fats). This usually causes health issues like:
- Constipation and/or diarrhoea
- Reflux or heart burn
- Low energy or fatigue
- Increased hunger and food cravings
- Reduced libido
- Oedema — fluid retention, especially in the calves or ankles
- Anxiety and depression
- Weight gain or stubborn weight loss
- Loss of muscle mass
- Irregularity or cessation of periods in women
- Low immunity, recurring and/or prolonged colds and flu
- Sleep disturbances
- Changes in mood
Your metabolism depends on many factors, like muscle mass, activity level, age, gender…etc. Your metabolism can show how much food can you eat, so if you have a slow metabolism, you can do two things.
a.)decrease calories, and suffer from even smaller meal portions, but as soon as you go back to your normal diet, your results are gone.
b.) Go with your suggested average weekly calories, healthy and balanced diet, aim to build muscle and boost your metabolism with intense workouts 3-4x per week, so when you go out and socialize, you don’t have to worry about that their diet is ruined. It takes a bit more time, but it’s so less stressful and balanced, so you can feel human and live happily. Avoid stress, sleep 8 hours… etc.
If you go under your suggested calories for long-term, it slows your metabolism down and it will make food an enemy and your fitness goals will be unachievable. You will just end up grumpy, tired, and less motivated to continue…. You give up.
My approach is weekly average 80% clean eating from whole foods and 20% freedom, that allows you some social life, family events, and cheeky sweets. It is a good compromise, isn’t it?
The macronutrient ratio is different for everyone, but I prefer to use balanced diet. High protein, moderate carbs, and healthy fats. (40%/30%/30%) Carbs mainly are eaten on the busiest time of the day, usually, morning or lunchtime, especially if I do my workout in the morning, so in the evening I just eat a light dinner, but still some carbs.
This way I also experienced less bloat, better sleep, and body function.
This guide is a nutshell of my approach, that I use for my clients plan as well, but if you are interested in more information, and you really want to lose weight Join my 7 day FREE FitBodyPlan Challenge so I can help you directly to make the first steps.