Disclaimer:  These Are Guidelines and Not Rules

Metabolism is the sum of the reactions in YOUR body and so everyone’s metabolism is different.  People who are older have different metabolisms from those who are younger.  Stressed out people have different metabolisms than people who may not be as stressed out.  I like to think of metabolism as a thermostat…either hot (which is good because you’re burning fat and can eat more calories) or cold (body is holding on to food and you’re gaining weight)

So before we go any further, I want you to understand that the above equations are Guidelines and NOT rules.

Tracking Your Caloric Intake

If you’re ready for this step, then you will need to track your caloric intake and macro nutrients.  My fitness pal seems to be the easiest app for keeping track of your data.

I recently met with a medical doctor that is a weight management expert who told me that the people who are most successful with fat loss are the ones who keep track of their food intake.

If you aren’t interested in tracking YET, then no worries I have something for you too.

Are you eating enough for Fat Loss?

When we think of Fat Loss we have been trained to believe that it means starving and eating nothing but lettuce and lemon.  As we all know that is a recipe for disaster and ending up face down in a gallon of ice cream.

You need to make sure that you are eating enough for Fat Loss. When one starts a diet for a fitness competition often there is more food at the beginning to get the metabolism turned up and running so when food begins to get taken away, the body still think it’s at the higher caloric intake, the thermostat is up, and you’re burning through the food.

Start with Maintenance Calories

Use the above equations to start with maintenance calories.  You will find that this is a LOT of food if you’re eating nutrient dense calories.  It may be hard to get there at first but do this for a cycle of 4 weeks.

Macro nutrients

Macros are Protein, Fat, Carbs.  Again, everyone is different but for Maintenance Purposes 45% Carbs, 35% Fat, and 25% Protein works.  It can be higher or lower depending on your lifestyle and training.  I believe in evaluating everything after 4 weeks.  See how you respond and how this is working for your lifestyle.

For Fat Loss, many people start with:

  • 40%Carbs
  • 30%,Fat
  • 30% Protein

You can play around with this for your lifestyle.  Later on down the line I can explain more advanced techniques such as carb cycling.

The beauty of tracking  your calories and macros is that you can treat it like a budget and find a way to work in fun foods if you would like.  As long as it fits your calorie and macro budget, have at it.  This also eliminates the feeling of restriction and deprivation.

Weighing and measuring foods

Weighing and measuring foods are the best way to educate yourself on how much you’re really eating and what a serving size really is.  I was shocked when I realized what 3-4 oz of protein looks like and how it is filling.  Our portion sizes are all off here in America and we do need to re-train our brains to recognize true portion size.

Take one day off each week from logging food.  Once you establish a routine, then I suggest taking the weekends off from logging foods entirely

I don’t want to track Food

For some people tracking food, triggers old behaviors and other people just aren’t there yet.  It’s okay.  I do recommend that people track their food for 2 weeks just to see where you are and where you can make improvements.

Here’s my advice to you for Fat Loss for 4 weeks

  • Avoid Drinking your calories:  Stick with water, tea, coffee (with stevia and/or Light Cream), or Kombucha (less than 3g sugar)
  • Eat within an hour of waking (helps rev up your thermostat)
  • Limit Fried foods, High Fat Foods, Refined Sugars (Cupcakes, pastries, muffins, etc) to one day a week
  • Increase your protein/Good Fat intake (More Avocados, Nuts (MEASURE THEM), Fatty Fish, etc
  • Get on an eating routine of every 4 hours and don’t eat if it’s not a designated meal time.

On an S day, take a break

On one of the days that start with an S, take the day off from weighing, measuring, and eat what you like.  That’s also good or your metabolism.  Actually you can enjoy treats throughout the week if you would like and it will help and not hinder you.