Weight loss starts when disciplining ourselves by considering everything we eat like calories, carbs, fats etc.
If you want to get in shape, you must be very careful about your food choices as you are about your exercising in order to achieve your weight loss goals.
The first step in your weight loss preparation is to determine your macro nutrient amounts. You must remember that these change from time to time for a better fat loss while maintaining muscle.
To get you started let me show you how to calculate your protein, carbs and fats based on your body type.
Our muscles are made up of water and protein. If you are to maintain muscle mass, you have to consume adequate dietary protein. Also, you have to note that proper protein intake will greatly increase you metabolism hence promoting muscle growth and fat loss.
The standard protein intake recommended is about 1 gram for every body weight but can always change depending on your body type just like you will see below.
My suggestion would be for you to increase this amount slightly while on diet because protein is a major factor in thermogenic macro nutrient for muscle tissue maintenance when on a caloric deficit.
As a beginner you are advised to set your protein in high enough but not excessively. Excess protein be used as energy or stored as fat. This means less body fat is used as energy which will cripple your results a great deal.
The goal here should be giving the body enough protein to maintain muscle but not too much to cripple fat loss.
Protein Intake Depending on Body Type
To calculate the appropriate protein intake(mesomorph), you multiply body weight by 1.2 grams and 1. 5 grams and take the average. You do the same for the body types using the average figures provided above.
Any figure between the two answers will be a good place to start.
Let’s say you are a man with an Endomorph body type and your body weight is 140 pounds,
140 x 1.4 = 196
140 x 1.7 = 238
for the sample person above, we get a protein intake between 196 to 238 grams per day.
Fat Intake Depending on Body Type
Very many people have come to believe that carbs are to be avoided when on a weight loss diet which I don’t believe to be true. We must know that carbs and fat is necessary in this quest.
We only have to strategically manage the intake of both.
The ketogenic diet has been popularized these days and I don’t believe it’s the perfect way to go. This diet requires very high protein intake and fat while eliminating carbs. When we eliminate carbs, the stored body fat will be quickly released but this can cause problems. Our body needs some carbs; carbs are the body fuel source
Fat figures to consider when on fat loss.
Ectomorph: 15–20 percent
Mesomorph: 16–21 percent
Endomorph: 18–23 percent
Using a 180-pound mesomorph as an example with a 2,100-calorie daily goal, we would
multiply 2,100 calories by 16 percent and 21 percent to arrive at an average.
2,100 x .16 = 336 calories from fat
2,100 x .21 = 441 calories from fat
336 + 441 ÷ 2 = 388.5
We know there are 9 calories in every gram of fat, we divide total calories from fat by 9 to get
388.5 calories ÷ 9 calories = 43 grams fat per day
(Round this to 45 grams for easier tracking)
Fat: 45 grams (405 calories per day)
Protein: 240 grams (960 calories per day)
Carbohydrates Intake Depending On Body Type
Finding out the right amount of carbs intake is very easy. We must remember that the ultimate goal of dieting is to lose weight while maintaining muscle mass.
Muscle maintenance is very virtual to the long term metabolic function and keeping strength levels.
Carbs have been seen to be protein sparing and this is very important because dieting and training breaks down tissue and puts you in greater risk of metabolism. Managing your carb intake will maximize fat loss by keeping your metabolic rate high.
To move in the right direction, below are suggested carb percentages.
Ectomorph: 30–45 percent
Mesomorph: 25–40 percent
Endomorph: 20–35 percent
Using the a mesomorph weighing 180 pounds and consuming 2,100 calories per
day, you can determine specific calories from carbs by adding the calories from fat and protein
(calculated in those sections above and subtracting from the daily calorie goal):
388 (protein calories) + 960 (fat calories) = 1,348 calories
2,100 – 1,348 = 752 calories from carbohydrates, or, because there are 4 calories per gram of
carbohydrate, 188 grams. (Round this down to 185 for easier tracking.)
Measuring Your Food
Shedding off excess fat takes some sacrifice. This leads us to being able to measure the food before we take it on a consistent basis. This will allow you truly understand how much you’re taking in and allow for necessary tweaks in regard to macro nutrients as your diet advances and your body continues to take shape.
Owning a food scale will be very helpful in this journey because you will be able to track your progress in terms of diet and hence a better physic.
This sounds overwhelming at the start but as you keep going it gets easier and you won’t have to struggle going forward.
There are times when you will fall off track and all you need it realize it and get back on the right path. The key word here is consistency. If you’re not consistent in anything then I guarantee you failure.
With all this information I have provided in this article, al need to do now is take action and watch yourself being to shed all that excess fat off. It’s not as hard as it seems. Stop worrying about where to start and get to work now.
It’s very possible.