Search
  • Risan

LOSING WEIGHT 101: TRAIN YOURSELF TO BE AT A CALORIC DEFICIT

green leafy vegetables


Investing in your health saves you time energy and money (my personal acronym for TEAM). If something or someone is not benefiting or providing equal or greater value to your team then it or they have to leave.


When it comes to your health, one of the first things you should before you try to find the right exercises to do or the right personal trainer to hire (although I am a personal trainer myself) is to watch what you eat, your nutrition. What you eat is very important for your health because food is your fuel and if you want to go from point A to point B you first need the energy to get there. Now once you find the right food that works for you because we all have different allergies to different types of food, you have to put it together. For example, it is like walking into a warehouse that has thousands of items, most likely you are not going to get one of each item, no most likely you are going to go to the aisle or section that suits your needs. The same thing apply with nutrition. People ask me all the time, how do I lose weight and then I tell them "The first place you start in your local supermarket is the fruits and vegetables aisle"


When you are trying to lose weight you want to be at a caloric deficit. (Consume less calories than you burn throughout the day. For example, if you burn 2000 calories factoring exercise + daily activity + Basal Metabolic Rate and then you consume 1500 calories, you will lose 500 calories in that day. Repeat the same process for 7 days that will equal 3500 calories or roughly 1 pound. You will end up losing one pound per week). Now you may say "That is easy, I will just starve myself". No, very bad idea because your body likes to gain back what it has lost and that is where your bad nutritional habits and cravings comes in (your body's way of wanting to feed its nutritional urges). Now, the better idea is to start eating correctly (dieting) and lose the weight gradually; 1 pound this week, 1 pound the following week and so on and so on. The reason why you want to do it in that manner is because the changes are so incremental, your body is not going to notice a big difference for it to activate its internal warning signals. For example, if you have money saved up and you put in a safe, shoebox in the closet or in a draw, to make the number easy lets say $10,000, if someone finds it and go into it without your knowledge and takes out $1 or $10, most likely you will not know the difference but if someone takes out $5,000 or $6,000 your antenna will raise up. Your body is the same way. If you lose 5-10lbs in a week, your body will notice it and will cause you to eventually gain it back. If you lose 5-10lbs in 2 months your body is not going to raise too many alarm bells and during that hypothetical 2-month process, you will gain some discipline which is required to keep the weight off especially when your body cravings start to occur.


One of the reason's why a lot of health professionals and nutritionist advises you to consume fruits, vegetables and leafy greens is not only for its health benefits (although it is well renowned for the human body) is because it helps you to lose weight. Like I mentioned before, in order to lose weight you need to be at a caloric deficit (Consume less calories than you burn throughout the day). What makes up the caloric energy in a particular food are Fats (9 calories per gram) Carbohydrates (4 calories per gram) Protein (4 calories per gram) and if your drinking alcoholic beverages, Alcohol (7 calories per gram) however alcohol calories do not provide the body with caloric energy like how protein, fats, and carbohydrates do. For example, if you eat a bag of chips and on the back or the side of the bag or box it came in contain the Nutritional Facts. The nutritional facts states that the chips contain 7 grams of Total Fat, 45 grams of Total Carbohydrates and 3 grams of proteins. You have just consumed ((7x9) + (4x45) + (3x4)) which equals 255 calories, if you have consume 3 0f those bags for the day, that will equal to be 765 calories (3x255).


Now you may say "Risan, I totally get it, I am just going to starve myself. It is the easier way because I do not want to feel like I am doing a math problem when I am suppose to be eating". Well, no, you do not have to because here are the good things about fruits, vegatables, and leafy greens. They are low in calories, high in fiber (which helps keep you feeling full so you can eat less), high in minerals and vitamins (helps with the body's overall health), and leafy greens expand in your stomach which takes a while to digest that in turn cause your stomach to avoid sending nerve signals to your brain that it needs food. This whole process help you gradually to lose weight and if you add exercise to it, It can escalate the process even further. For example, a cup of Kale has 33 calories in total in it so if you have 2-3 cups of it that is up to only 100 calories for something that has a lot of health benefits. Once again, in order to lose weight, yo have be at a caloric deficit and the pound will start to gradually come off. If you stick with a good nutrition and exercise routine, in about 6 months you could lose 15-20lbs and in 1 year that could escalate to 30-40lbs which is remarkable. However do not be mistaken, this will not come easy because without discipline and consistency these types of results will not be achieved but it will elude you like a cat chasing a yarn ball.


#weightloss #caloricdeficit #diet #health #nutrition

0 views

 

Risan Fitness LLC © 2020 Copyright. All rights reserved.