Start Tracking Your Food Using MyFitnessPal
If you use up too many calories, you gain weight.
But when you budget and save a small amount each day, you lose weight.
If you want to lose weight, chance are your finances of the food world are a bit out.
You need to see an accountant and get things in order.
That accountant is MyFitnessPal.Its an app that sets you a daily budget so you can save calories every day and lose weight.
When you track your food you’re in full control of your results and the foods you can include in your plan.
You also stay accountable to your goals by logging your food with the MRF food diary.
Tracking your food empowers you to get results every week while including the foods you love, which means you can stick to the plan long enough to achieve your end goal and maintain the results afterwards.
There will be a learning curve and for some of you it will be a steep one but it will absolutely be worth it when you start to see results.
This is the number of calories your body needs to MAINTAIN its current weight.
You need to either take away calories or add calories to this number, depending on your goal.Click Here to Calculate Your TDEE
If You Want to Lose Weight: Take 500 calories from your TDEE every day (3500 total for the week)
If You Want to Build Muscle: Add 300 calories to your TDEE every dayMacro-Nutrient Goals:
As you saw in the video, i set my macro goals to Protein (40%) Carbs (30%) and Fats (30%)These are the levels of each food group that will help you lose weight, tone up and lose fat from your stomach and arms.
Start Intermittent Fasting
Learn to Portion Your Food Correctly
The image below shows you how to portion your four food groups.
Food Portioning Explained
These vegetables should be in every meal and by having them there at every meal, we dont need to track them as they are a regular variable in the equation.
- Rice (White or Brown)
- Sweet Potato
- White Potato
- Butternut Squash
- Fruits (2 serve per day max)
- Wholemeal Pita Wrap *
- Gluten Free Bread *
- Gluten Free Pasta *
* The carbs in breads and pastas is huge compared to Sweet potato for example. You’ll have a lot less food and your diet will be hard to stick to if its made up of Breads and pastas
- Coconut Oil
- Peanut Butter
- Almond Butter
- Olive Oil
- Macadamia Oil
- Organic Butter
- Nuts *
* Nuts are extremely easy to over consume. The calories are huge for the tiny amount of food you get. Try use your fats for oils on your food to add more flavor instead.