I'm sure you have known somebody who has got themselves into a state where they believe they literally cannot drop the pounds no matter what they try to do or what diet they try. This is something often said by serial dieters or yo-yo dieters. In the majority of cases this is simply because they're blatantly overlooking the proven facts because that would almost be 'too easy', or 'too good to be true'. It simply HAS to be more complicated, right? Actually, no.
By the end of today's article you should feel a lot more confident and a lot more equipped in your battle against the bulge.
We start by looking at your calorie intake. Are you eating too much? Are you eating too little? The latter is perhaps even worse, as you're possibly starving yourself of your favorite foods and still getting nothing to show for it. The trick is to find the balance between the two. How many friends have tried the latest celebrity diet only to pile the fat straight back on a month or two down the line? This is because they often cut their calorie intake so drastically or deprive their body of necessary nutrients (usually carbs).
To find a good target calorie intake simply work out your desired body weight in lbs and multiply the figure by twelve. This gives you a 'ballpark' figure to aim for. Don't become a calorie counter, if you go over or under slightly it isn't going to matter.
The real trick comes in getting your macronutrients (protein, carbs and fats) sorted out. This is where most people don't pay enough attention to their diet but, trust me, it's where the results are there for the taking. For instance, a guy eating a healthy 2000 calorie per day meal plan would get far superior results to a guy eating a unhealthy 2000 calorie per day meal plan, right? Of course he would.
One of the best ways to achieve this is to use the 4-4-2 system. That means 40% of your calories come from protein, 40% come from carbohydrates and 20% come from fats. So this is how to work that out:
For protein simply use your calculator to work out 40% of your daily calorie target and then divide the answer by four. That's how many grams of protein you need to eat per day.
With your carb intake simply do the protein sum again, because they have the exact same values.
For fats you should take your daily calorie target and figure out 20% of that. Divide your answer by 9 and you have your daily fat goal.
If you can hit that daily target of macronutrients you will notice that you don't even need to count your calories. The only reason we must set the calorie target is so we can then work out our macronutrient split, that's all.
This solid diet plan is the first step to building the body and the new lifestyle you are striving for. Go for it. No matter whether this is your first attempt at building a better physique or you've tried a dozen times but got nowhere in the past. Now you have the facts, use them to your advantage.
So there you have it! It wasn't as hard as you were thinking, right? You've just set up your own optimal eating plan with a personal trainer and you did it in no time at all. The vast majority of people using your local gym don't do this and that's why they toil away endlessly without results. From now on you're in an excellent position and you can move forward from here with confidence!
About the Author:
About the Creator: Russ Howe PTI is a fitness instructor who teaches others how to lose weight every day in the gym. Take more free lessons from the UK's most subscribed Personal Trainer if you're trying to build a better physique this year.
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