Posted on 13/12/2018
It sure is complicated. Don't eat this, eat that! It's easy to feel overwhelmed and not sure where to start when it comes to weight loss.
Below is our 'Cheat Sheet', showing you some simple things that must be done in order for you to lose weight and keep it off!
Follow and monitor your nutrition in order of importance:
Create your calorie goals: You cannot achieve weight loss without a calorie deficit, so, it's extremely important you know how much your body burns each day.
Calculate this by: Your Body Weight in KG x 24 (Fat Loss Only). If you have access to your body fat percentage, calculating this from your Lean Body Mass is preferred.
Protein: Find your protein requirement (0.8g - 1.2g of protein per Lbs of body weight per day. E.g., 220lbs (100kg) = 176g - 264g Protein per day.
Carbs/Fats: Divide the rest of your calorie intake between Carbohydrates and Fats. Keeping in mind the calorie value of each macronutrient differs.
Protein = 4cal/gram
Carbs = 4cal/gram
Fats = 9cal/gram
Weight Loss Tips:
If you want fitness in your life to help you feel better, look better, keep up with the kids or eliminate the struggle of walking up a flight of stairs then contact us to see how we can assist you.