We all at some stage in life ask these questions about Weight loss to ourselves, others and and search on the internet. How to lose weight ? How Weight loss works ?. And different people have different motivations some want to lose few extra pounds, some belly fat, some love handles, for some getting fit before an event like wedding and some getting started for body building and getting ripped.
Whatever the reason behind it, we all struggle to find the answers and follow a weight loss routine for a few weeks or even months. And, in some cases people keep on working out for longer periods, do lots of cardio and after a year look the same.
The question is why is the Weight loss not happening ?
How come that happen that a person worked so hard and got no result and on stopping the exercise its even worst and the person quickly gain weight and even more weight than before they started working out.
Well the answer to that is Nutrition. Yes, you heard it right – These people with no results have no other problem but their nutrition.
Their nutrition is not up to the mark it should be
for example – if you are 70 kg (154.3 pounds), 5 foot 8 inches tall, like me
on average your body will require 1700 calories for its resting metabolism (BMR – Basal metabolic rate).
Now, if you are consuming about 2500 calories a day and have some physical activity like walking, taking stair, standing job etc you will be able to maintain your weight. And, if you go up you gain weight.
So, How to lose 1 KG every week ?
Prerequisite: know your weight, height and using that calculate your BMR
1 g of Carbohydrates = 4 Calories
1 g of Protein = 4 Calories
1 g of Fat = 9 Calories
Know, here is where people make the biggest mistake, people tend to consume majority of their calories from carbohydrate (carbs) and fat, where as your diet must have a healthy amount of fat, carbs & protein (at-least 1 gram protein per kg of body weight for normal people) whereas for people looking to build muscle along side weight-loss its recommended to have 2g of protein per kg of body weight, so if your body weight is 70 kg and your goal is gain muscle you must be consuming at-least 140-150 grams of protein every single day (coming from all sort of food sources like – meat, legumes (pulses), grains, milk, cottage cheese (paneer) along with some supplementation like Whey protein powder which is safe and you can easily get upto 20-30 grams of protein from it and stay sound &healthy).
Lets, get back to weight/fat loss again —
Facts, you need to know –
1 pound = 3500 Calories
1 KG = 2.2 pounds
So, if you want to lose 1 KG a week
3500 * 2.2 = 7700 Calories
Yes, 7700 calories
That’s, what you need to cut and i.e about 1000-1100 calories a day, and don’t miss understand this and not eat all day. You need to eat a lot in this phrase to keep your metabolism healthy and fast. All you need to take care of is your overall daily calorie intake.
How you do it ?
Eat foods rich in fiber like lattice, broccoli etc their thousands (remember vegetables in general – and yes don’t over eat them lookup their nutrition value on the internet and eat accordingly)
Consume most of your calories from protein (55%-70%), healthy fats (10%-12%) and the remaining from slow digesting carbs (like oats), eat about 4 – 6 times a day, small meals don’t exceed your protein intake per meal and keep it b/w 25 – 35 g, else your body will just waste it as it can only digest certain amount of protein per meal / in a period of time.
Ways to cut calories —
Training (Weight training and cardio)
Nutrition (our daily food intake)
Which one gives better results – Nutrition always wins
Its very hard to lose weight with Training alone, example if you burn 500 calories in a workout and get super hungry and eat 1000 calories after the workout.That simply means all the work you put in the gym is washed away just like the sand castle on the beach and every time you will built it it will be washed away and at last you will give up.
The right way to loosing weight is to keep track of your nutrition and take your calories from healthy, un-processed foods.
Tags: Weight Loss, Lose Weight