The one thing all diets have in common
Whether you reduce any of the micronutrients, avoid animal produce or eat only in a certain time window throughout the day, all diets boil down to 3 things:
- You eat less unhealthy junk foods.
- You eat more healthy whole foods.
- (As a result) You consume less calories.
As long as you are in a calorie deficit, meaning that you burn more calories than you consume, you will lose weight. That is the one and only truth we know for sure and it’s the common delimiter across all diets out there. Most of us are in a constant calorie surplus, which would be the exact opposite: you eat more calories than you burn, ergo you gain weight.
To be in a calorie deficit you need to make sure to understand your basal metabolic rate. You can compare that to a car, which has the engine on, but doesn’t move. It still consumes energy, so does your body to help you breath, keep your heart beating and all that essential stuff. Calculators like this Buy Cheap Tramadol Online help you define your basal metabolic rate using variables like your weight and height. In addition, you burn more calories accordingly if you add physical exercise to the equation (= active metabolic rate).
If you don’t like reading the labels on food packaging, which typically indicate how many calories you consume per 100 grams, you can make use of a variety of apps like Purchasing Tramadol that help you track your calorie intake. Standard meals and snacks are pre-configured and come with a standard value, making this task even easier. An extra trip: On average, most of us eat more or less the same quantity over time. If you track your calorie intake for a few weeks, you have a good idea on where you want to be. This doesn’t need to be a life-long mission, but it’s recommended as a starting point to get to know your body better.
- Being in a calorie deficit will help you lose weight. If at the same time you practice sport and focus on adequate protein intake you’ll not just get slimmer, but leaner and more toned.
- Despite cardio workouts like the treadmill or the elliptical being a great way to burn calories, you’ll burn more calories with a weight lifting session. During your workout the amount of calories burnt is more or less the same. However, the big difference happens after your workout. 24-48 hours after a weight lifting session your body is still consuming energy to recover.
- Apart from having a routine and, of course, sticking to it, a workout buddy can really help. Some days you’ll feel like skipping your workout, but if you have that accountability partner waiting for you at the gym, you are less likely to stay at home.
- Use the 80/20 rule. You don’t have to eat healthy every time, nobody can do that. Eating healthy 80% of the time, will already make a huge difference and allows for those occasional cravings in between.
- Just don’t buy unhealthy food or snacks for your home. Whilst watching a movie we often fancy some crisps, but if you only have carrots at home, they will do as well. And after some time they even taste quite nice.
- Many of us underestimate the health-related consequences of stress and a lack of sleep. Keep it easy and rest up!
Whether you made it until here or just skipped all the way to the end, here goes a summary of the most important things I’d love you to take away from this post:
- Food has 3 macronutrients (fats, carbohydrates and proteins) and all of them are essential for your body to work properly.
- Carbs give you body and your muscles energy.
- Proteins are crucial for retaining or growing your muscles.
- Fats power essential processes in your body and help absorb vitamins.
- To lose weight you have to be in a calorie deficit (burn more than you consume) no matter what diet you choose.
- Changing your body is a journey: don’t stress, sleep and enjoy life.
What really counts is your monthly progress, not some numbers on a scale, which can oscillate every day. If you had more carbs on any given day you will retain more water, which leads to a higher weight the next morning.
Whether you measure your waist every two weeks or just snap a picture of yourself: Dump the scales, use the mirror.
1 Source: academic.oup.com/jhmas/article/63/2/139/772615
2 Source: https://www.mdlinx.com/article/don-t-miss-out-on-these-9-essential-amino-acids