Okay so this isn't exactly a 101 on nutrition, that would be far too much information. So if you're looking for a post about sodium, potassium and vitamin C this is not it… :)! This post is actually more based about using nutrition to control your weight, to either gain or lose fat and muscle and a few tips and tricks to use as well!
Here’s a few things we must learn first...
So a calorie deficit is where you are consuming LESS calories than your body uses so your body has to go into its fat stores, take some fat and convert it into energy to use to keep you alive!
A Surplus is the opposite of a deficit! You need to eat MORE calories than your body is using so that you are gaining a little bit of fat so your body has the nutrients it needs to grow!
Maintenance is in between both, it's where you are consuming just enough calories to fulfil your body's needs but not enough for it to be storing any as fat.
Finding out how much you need for a deficit, surplus or maintenance is a pretty easy process, and I don’t think there is much of a reason to go through the calculations, so I won’t. Instead I’m sure you know how to use google… If not here is a link to a macro calculator! ...right here!. Now comes the hardest part, Trial and Error!
If you are gaining weight you should be aiming to weigh in, week to week, 0.5 lbs - 2 lbs more than the previous week. I personally would advise 0.5 - 1 lbs per week especially if you feel you put fat on easily.
If you are losing weight you should be aiming for 1 lbs - 3 lbs per week. 3 lbs is more for anyone who is extensively overweight. The more overweight you are the faster you can lose fat, the leaner you are, the slower you have to lose fat. I would recommend, on average, to be aiming for 2 lbs of fat loss per week.
If you are trying to stay at the same weight you should be looking to gain, 0 lbs and lose, 0 lbs every week!
You are probably not in a calorie deficit. Try lowering your calories by at least 500.
You are probably not in a calorie surplus. Try increasing your calories by at least 500.
Macronutrients, or Macros for short, are what makes up calories! There are three main ones:
You will find the more Carbs you give your body the more energetic you will feel. Protein is in charge of growth and repair within your body, so is pretty important when you workout and you actually tear, very slightly, your muscles when working out! Finally fat gives you all the other essentials your body needs to be fit and healthy!
Just very quickly, fats don’t make you fat!
Okay this is about summed up now! Keep coming back for more posts!
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