Losing fat without any attempt to track calories in vs calories out is like trying to improve the performance of an algotighm without profiling it or tracking how the changes made affect the outcome.
If you’re serious about losing fat, it’s essential helps to track the calories you eat, calories you burn, macro nutrient split (carbs, fats, proteins) and your weight.
- Calculate your TDEE (Total daily energy expenditure, also known as `maintenance calories`) There are many online calculators to do this
- Calculate your daily calorie intake to lose weight (Subtract 15-20% from your `maintenance calories`)
- Decide on a rough macro nutrient split (40% protein, 40% carb, 20% fat is a good place to start)
- Track the calories you eat and burn. There are apps for this that make it very easy (myfitnesspal is one example)
- Weigh yourself regularly and record it (Daily is better, first thing in the morning, without clothes and after any restroom activity)
- If you’re not losing weight, increase your daily exercise or reduce your calories by a further 5% until you see your weight going down
- Note: A healthy weight loss strategy is to aim to lose 1-2 lbs per week
You can absolutely loose fat without doing any of this but it’s 100x harder and will take much longer.
If you’re serious about losing fat, it’s essential helps to track the calories you eat, calories you burn, macro nutrient split (carbs, fats, proteins) and your weight.
- Calculate your TDEE (Total daily energy expenditure, also known as `maintenance calories`) There are many online calculators to do this - Calculate your daily calorie intake to lose weight (Subtract 15-20% from your `maintenance calories`) - Decide on a rough macro nutrient split (40% protein, 40% carb, 20% fat is a good place to start) - Track the calories you eat and burn. There are apps for this that make it very easy (myfitnesspal is one example) - Weigh yourself regularly and record it (Daily is better, first thing in the morning, without clothes and after any restroom activity) - If you’re not losing weight, increase your daily exercise or reduce your calories by a further 5% until you see your weight going down - Note: A healthy weight loss strategy is to aim to lose 1-2 lbs per week
You can absolutely loose fat without doing any of this but it’s 100x harder and will take much longer.