Here is the most IMPORTANT thing you must know…
How much calories you consume each day!!
The only way to figure this number out is to track and weigh all of your food for about 3-5 days. I recommend using My Fitness Pal to keep track and monitor everything you consume. (You will need a digital food scale.)
When it comes to weight loss it is very, very simple…Calories IN vs Calories OUT.
If you consume more calories then you burn each day, then you will gain weight. Doesn't matter if it is the healthiest of foods. More calories in vs calories you burn = Fat gain. Unfortunately there is no way around this. You will NEVER out work a bad diet.
So track ALL your food for a few days and figure out how many calories you are consuming.
For your Knowledge
1g of Fat = 9 calories
1g of Protein = 4 calories
1g of Carbs = 4 calories
MY FITNESS PAL APP
If you made it this far and still reading, then great job to you! I know everything listed above can make your head hurt. So here is a quick fix for you…
Download My Fitness Pal from your app store.
1)Create an account and input all the required fields like height, weight, activity level, ect.
2)Once your account is created, go to the bottom right corner of the screen and tap the 3 dots.
3)Tap the section that says GOALS, and input the weight start and weight goal you have.
4)Then scroll down to Nutrition Goals and click Calorie, Carbs, Protein and Fat Goals.
Once on the screen, your calorie goal should be in the upper right corner of the screen.
5)Under calories, click the carb section and input 35%, Protein section 45%, Fat section 20% and then click save.
As long as you hit your macros count number daily, you will be good to go!!!