Count Calories or Macros? Or none?
Hi, I am trying to lose some excess fat and tone up/gain muscle. Im putting the best work i can in at the gym, but for eating what should i do to lose weight? Should i count my calories and stay under a certain amount. What is the new deal with Macros? Should i look into that more, or is it not worth my time? OR should i just eat healthy lots of vegetables and protein?
How to count your macros?
Hey what's up buddy, it used to be really hard to count macros by hand but over time people came up with ways to make life much more simpler. I use www.myfitnesspal.com which will count how much calories, grams of protein, carbs, fiber, fats etc you need a day. If you still have questions add me on myfitnesspal which is free and if you have an iPhone you can get it as an app. USERNAME: jeff023 GOOD LUCK!
Healthy snack options? Worried about calories/macros?
I’ve recently been having a troubling relationship with food. Today, for example, I only had a little over 800 calories. I had an RXbar (protein bar), a handful of almonds, cracked wheat rice for dinner, and only a couple Cheez itz crackers. I want to eat more, but usually the foods I end up eating are not good for me. I’m trying to eat healthier, and I’ve noticed that I tend to binge on unhealthy snacks which sets me back. I’m an 18 year old 5’2 girl, and I weight around 110-111 pounds. I am lightly active, I try to walk 10,000 steps a day... don’t always reach that number, but I try to walk a lot. Anyways, I know I should be eating more, I just don’t know what to eat. I use the app MyFitnessPal to track my steps and food, and I get scared when I’m a little over my macros or calories. I also just don’t know what to snack on, because I’m eating things that are not the healthiest like Goldfish crackers or granola bars that have too much sugar in them. Basically, I don’t know what to eat. I get lazy, so I eat a lot of packaged snacks because it’s easy to take with me. Also, I’ve been reluctant to have too much fruit because although they’re naturally high in sugar, I feel like having too much which make me gain weight. I usually eat around 900 or barely reach 1,000 calories, and it’s not good for me. I just don’t know what foods to put into my body... Any advice would help, thank you ;)
How many calories should I eat during my eating window (intermittent fasting)?
Here is how many calories you need to eat in order to lose weight using Intermittent Fasting.Step 1: First take your body weight and multiply it by 12. In your case that would be 240 x 12= 2,880 calories (This is what you need to consume in calories to maintain weight)Step 2: Take your 2,880 calories and subtract by 400–500. In your case that would be 2,880–400 = 2,480 or 2,380 if you subtract 500. (This is what you need to consume in calories to lose weight)Even though calories are very important to losing weight one overlooked thing is macros. (protein, fat, carbs)To figure out your macros, I have a cool tool that you can download for free that will tell you what you need to consume in calories, macros and cheat day calories. I do recommend cheat days to reset leptin levels in your body (very important)You can get your free fat burning calculator here >>"CLICK HERE"To Get Your Free Fat Burning Calculator & Grow Muscle and lose fatFor more detailed reading on Intermittent Fasting and other Fat loss tips please see these articles below:3 Simple Rules For Getting a Lean and Ripped Body3 Fat Loss Hacks to Bust Through Your PlateauTraining Fasted Produced More Muscle and Fat Loss
Calorie Counting - Does it matter what you eat?
Like a serving of cream of wheat (pre-made... like maple flavor) is only 100 calories. So If my limit was 1,200 I could eat 12 servings of cream of wheat a day! Like, every hour or every other hour.... ish. ?! Obviously theres got to be some sort of guideline right?! You can't just eat ****. ?right¿ Your help would be much appreciated(; Please and thank you!
How Long Would I Have To Bike To Burn 1000 calories?
That depends on how much you weigh and how vigorously you work out. It also depends on how much you consume on a daily basis. Although you may burn 1000 calories biking, you may turn around and consume 500 unnecessary calories thus nullifying half of your efforts. I'm not saying do not eat, just choose nutrient dense foods (micro nutrients) such as fruits and veggies over macro nutrient foods like meats and sweets. To fully answer your question, just visit some calorie calculators: http://www.healthassist.net/calories/ OR http://health.discovery.com/centers/cholesterol/activity/activity.html It's important to not only lose calories, but to consume calories with a higher value of nutrients :) Hope that helps!
What happens if I eat too much fat but keep total calories under control?
You’re misunderstanding some basic concepts, but this is an easy fix!Too much fat?You’re only eating too much fat if it causes you to eat more calories than planned. The other way would be if you wanted to eat a certain % of your calories from fat and your current intake exceeded that.Sounds like your doing a a low carb diet, maybe even ketogenic. Good news is that recent research has determined that getting into ketosis isn’t as awesome as we once thought. Just being on a low carb diet will still reap benefits. I saw this as keto authors suggest carbs should be limited to 20g, 50g, or 100g per day. Others demand you use keto sticks to measure ketone content in your urine. This isn’t necessary as low carb is good enough.2. 2200 calories.2200 calories lets me figure your protein and fat numbers for you. Keto diets are 70% fat and 30% protein. EVERYONE gets the impulse the up the protein and drop the fat for faster results….but it’s a mistake! Eating more protein/less fat causes your liver to convert more of the protein to glucose. It’s thought that this glucose will keep you out of ketosis. At least, that’s the theory.70% fat = 170g and 30% protein = 165gLet’s say you’re eating 4x day. 4 meals of 40g fat / 40g protein per day.P.S. I forgot to factor in the <100g of carbs. Let me know if you need help doing that.