In a few months, just before you know it, beach season will be around the corner… Are you going to have the body you want? When you take your shirt off, will people look AT you or AWAY from you?
The good news is that you’re closer to having the body you want than you may think. In this post series, we are going to lay out the fundamental components to getting in shape and finally achieving that ripped physique you’ve always wanted.
There are 3 core elements to doing this, and in this post we are going to talk about the first one: maintaining a ” lifestyle diet” that actually works.
Let’s get into it!
It’s been proven time and time again: you can lose weight simply from eating healthy. You don’t need the latest and greatest “fad diet” to make it work, either. All you need is to understand the mechanics of what goes into a healthy diet and what makes you actually lose weight.
Yes, there are “guidelines” you should follow – and we are going to get into those.
But the first thing we need to say is this:
The most successful diet isn’t a “diet” at all… It’s a change in your habits and lifestyle.
So many people drop the ball and lack commitment to a program because they associate “diet” with starvation, deprivation, and in general: pain.
Furthermore, even people that DO succeed with diet programs end up gaining most (if not all) of it back because they don’t incorporate lasting changes in their life. So when the “diet program” is up they resume their former unhealthy eating habits and they undo all their hard work.
When you restructure your habits and lifestyle though, it’s a permanent fix. You’re not “on a diet”… You reconfigure your nutrition intake and lifestyle to become a healthy person.
THAT is how you truly succeed with diets.
Now that that’s out of the way, let’s get into the heart of a healthy diet.
There are a handful of ground rules that you need to understand – all of which compose a balanced diet that will drop the pounds in as easy of a way as possible – without breaking the bank.
Rule #1: Moderate your calories!
Did you know that there’s a strong correlation between how many calories you consume and how much you weigh?
Most of us don’t like to admit just HOW bad we eat, but here’s a challenge that may shock you with the results:
For one whole day, write down everything you eat. EVERYTHING. Don’t leave anything out. Include everything from the cup of coffee in the morning to the handful of almonds you sneak before bed.
Write it all down… Every nitty gritty detail.
Then, the next day, use a calorie counter (i.e. for those residing in the UK, you can use NHS’ http://www.nhs.uk/Livewell/weight-loss-guide/Pages/calorie-counting.aspx and for our friends on the other side of the pond, you can use MyFitnessPal) and add up everything you ate. When you do that, you may not like the result.
A healthy person should have their bodyweight X 10 in calories each day. That’s called their “Maintenance caloric intake”, the number of calories you need to consume to maintain your bodyweight.
Sadly, most people blow that out of the water each day, which leads to weight GAIN – even with working exercise into their schedule.
Figuring out how much you eat versus how much you NEED to eat if you want to lose weight is the first step.
When you want to LOSE weight, you need to consume below your maintenance calorie number each day. In short, you need a calorie deficiency.
With a balanced meal plan though, this is easily done. But a calorie deficiency is mandatory for shedding the pounds.
Well, this is enough rules for today, stay tuned until Monday morning where we will discuss Rule #2: Focus on your Macros!