When it comes to dropping fat there are 3 core components you need in place. The first of which is a “diet” you can actually maintain.
Now before we dive in and talk about the 3 simple rules you need to follow, let’s first make one thing very clear.
The most successful diet isn’t a “diet” at all… It’s a change in your habits and lifestyle.
That is the key to successfully transforming your body WITHOUT starving yourself.
Its about making it a lifestyle and not some 12 week program that’s temporary.
Now that we have that out of the way….let’s talk about the 3 rules you need to follow.
Rule #1 – Moderate Your Calories
It doesn’t matter what type of diet you follow. It could be the keto diet, the paleo diet, or a flexible diet. At the end of the day they all have one thing in common….they require you moderate your calories.
And just in case you didn’t know, there is a direct correlation between your current weight and the number of calories you consume on a regular basis.
If you are currently overweight, it means you are consuming more calories than you are burning.
And while no one wants to admit it, the reality is most of us eat way more than we realize.
Don’t believe me? For the next 24 hours track EVERYTHING you eat. Don’t leave anything out.
This can easily be done using MyFitnessPal.
I can almost guarantee you will be surprised with how many calories you consume throughout the day.
If you are a healthy person you should be eating your bodyweight x 10 in calories per day. This is known as your maintenance calories and it is the number of calories you need to eat in order to maintain your current weight.
That means if you weigh 220 pounds, you should be consuming 2200 calories per day. If you weigh 180 pounds, you should be consuming 1800 calories per day.
Whatever your current bodyweight is, multiply it by 10 to determine how many calories you need per day.
Recognizing how much you eat, versus how much you should be eating, is the first step in transforming your body.
To learn how many calories you need to eat to lose weight take this free quiz.
Rule #2 – Focus On Macros
Macros, which is short for macronutrients, are the protein, carbohydrates, and fats in your diet. If you learn how to manipulate these in the right way you will lose weight and completely transform your body.
The key is to restructure how much of each macronutrient you eat. To lose weight you will want 40%-50% of your calories to come from protein.
You should aim to consume 1 gram of protein per pound of your goal weight. If your goal weight is 165 pounds, that means you should consume 165 grams of protein per day.
Next up you have carbohydrates which is your breads, pastas, potatoes etc.
You want to keep your carbs between 30% and 40% of your diet.
And lastly we have fats. Fats are actually a very important part of a healthy diet. The key is to make sure you are eating the good fats and not the bad ones.
Good fats can be found in nuts, olive oils, peanut butter, salmon etc.
Fats should be no more than 20% of your diet.
Unless of course you are following a low carb diet in which case your fats would be higher and your carbs would be lower.
If you need help figuring out your macros take this quiz.
Rule #3 – Eat Every 3 to 4 Hours
You should NEVER go more than 4 hours without eating a meal.
Most people think they need to eat less to lose weight so they don’t eat at all. This is a HUGE mistake and will only lead to disappointing results.
Yes you need to cut back on the amount of calories you are consuming daily. But that doesn’t mean you need to starve yourself.
Try to eat 400 calories in all of your meals. That means if you eat 5 meals a day you will be consuming 2000 calories.
By eating every 4 hours you will be supplying your body with the fuel it needs to get through the day. You will also be warding off hunger which means you will be less likely to overeat.
And there you have it…..three simple ground rules that will help you lose weight WITHOUT starving yourself. Follow these rules and you will get results.
If you need some delicious recipes to help you get started, download this free 7 day keto meal plan.
Ready to start your journey to a healthier you? Check out the resources below.
Free 7 Day Keto Meal Plan - Interested in giving the keto diet a try? Download this free 7 day keto meal plan. It includes 7 days of Keto (low-carb) friendly meals including snacks. Every recipe is quick and easy to make and guaranteed to taste delicious & leave you feeling full. This 7 Day plan was co-created by world-class chef's & nutritionists. Just enter your name and email to download instantly.
Fat Burning Kitchen - If you have been struggling to lose weight and you aren't sure why, this book can help. In it you will discover exactly what to eat in a way that BOOSTS your metabolism, balances hormones, FIGHTS stubborn belly fat, heals your gut, and increases your energy. Its 100% free. All you have to pay is shipping.
Custom Keto Diet - With the Custom Keto Diet you will get an 8 week meal plan that is based on your personal food preferences, daily activity levels, height, weight and target weight goals. Its a meal plan that you will actually enjoy and stick to. It takes the guesswork out of eating healthy!