If you're like me, then you often have trouble with choosing the correct things to eat, and you're lost on what to do to get rid of fat that is in your mid section . You might not be looking for a way to get abs but for a way to lose weight, and in this article I'm going to address how to get abs and how to lose weight
Everyone has abs, but wether you see them or not is affected by your body fat%. Your body fat% is how much of your total weight is fat and to be able to see your abs you have to lower it. For men you have to get to around single digits in body fat to have well defined abs, but at 15-10% you'll be able to see them. For women you need to get your body fat to around 20% for a good fit look. The main thing that most people struggle with is a skinny fat look, which means you look skinny in a shirt but without a shirt you have a gut. This look means that you have a high metabolism but your main issue is eating healthy.
The main thing that most people struggle with is a skinny fat look, which means you look skinny with a shirt on but without a shirt you don't look skinny. This look means that you have a high metabolism but your main issue is eating healthy. Now that you know what affects your ability to see your abs and you know that eating healthy is the solution let's talk about what to eat.
Your daily intake of nutrients consist of fats, carbs, and protein. The recommended amount of protein is a gram of protein per pound of body weight. Carbs should consist of 45-65% of your daily intake. Fats should consist of 20-35% of your daily intake. For protein the best foods are chicken, fish, and turkey, I tend to take protein powder to make up for any grams of protein that my meals may lack. The best foods for carbs are whole grain, oats, and brown rice these are all complex carbs and they are a lot healthier, so rather than white bread eat whole wheat bread. If you're anything like me then you like to snack a lot, and most of the time those snacks aren't the healthiest of choices (cookies, candy, chips) you're snacks need to be things such as cashews and almonds.
Now that we know of proper nutrition let's discuss how to lose weight If your goal is to lose weight then you need to eat at a caloric deficit, which means you need to eat 500 calories less than your TDEE (total daily energy expenditure) which is how many calories you burn per day. To calculate your TDEE just find a calculator for it on google and then eat 500 calories less than your TDEE. The reason you eat at a 500 calorie deficit is cause one pound is 3500 calories, so if you eat 500 calories less a day then that's one pound of weight lost per week.
Now you know the basics of how to cut down your body fat and how to lose weight. As of always eating right alone is good but you should combine it with weight training. Good luck on reaching your personal health goals.
"R/Fitness." R/Fitness. N.p., n.d. Web. 15 Mar. 2016.
"The Skinny Fat Epidemic." Men's Fitness. N.p., n.d. Web. 15 Mar. 2016.
"Hussman Fitness - The Scale: Caloric Deficits and Fat Loss." Hussman Fitness - The Scale: Caloric Deficits and Fat Loss. N.p., n.d. Web. 15 Mar. 2016.
Everyone has abs, but wether you see them or not is affected by your body fat%. Your body fat% is how much of your total weight is fat and to be able to see your abs you have to lower it. For men you have to get to around single digits in body fat to have well defined abs, but at 15-10% you'll be able to see them. For women you need to get your body fat to around 20% for a good fit look. The main thing that most people struggle with is a skinny fat look, which means you look skinny in a shirt but without a shirt you have a gut. This look means that you have a high metabolism but your main issue is eating healthy.
The main thing that most people struggle with is a skinny fat look, which means you look skinny with a shirt on but without a shirt you don't look skinny. This look means that you have a high metabolism but your main issue is eating healthy. Now that you know what affects your ability to see your abs and you know that eating healthy is the solution let's talk about what to eat.
Your daily intake of nutrients consist of fats, carbs, and protein. The recommended amount of protein is a gram of protein per pound of body weight. Carbs should consist of 45-65% of your daily intake. Fats should consist of 20-35% of your daily intake. For protein the best foods are chicken, fish, and turkey, I tend to take protein powder to make up for any grams of protein that my meals may lack. The best foods for carbs are whole grain, oats, and brown rice these are all complex carbs and they are a lot healthier, so rather than white bread eat whole wheat bread. If you're anything like me then you like to snack a lot, and most of the time those snacks aren't the healthiest of choices (cookies, candy, chips) you're snacks need to be things such as cashews and almonds.
Now that we know of proper nutrition let's discuss how to lose weight If your goal is to lose weight then you need to eat at a caloric deficit, which means you need to eat 500 calories less than your TDEE (total daily energy expenditure) which is how many calories you burn per day. To calculate your TDEE just find a calculator for it on google and then eat 500 calories less than your TDEE. The reason you eat at a 500 calorie deficit is cause one pound is 3500 calories, so if you eat 500 calories less a day then that's one pound of weight lost per week.
Now you know the basics of how to cut down your body fat and how to lose weight. As of always eating right alone is good but you should combine it with weight training. Good luck on reaching your personal health goals.
"R/Fitness." R/Fitness. N.p., n.d. Web. 15 Mar. 2016.
"The Skinny Fat Epidemic." Men's Fitness. N.p., n.d. Web. 15 Mar. 2016.
"Hussman Fitness - The Scale: Caloric Deficits and Fat Loss." Hussman Fitness - The Scale: Caloric Deficits and Fat Loss. N.p., n.d. Web. 15 Mar. 2016.
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