• Natasha Reyes

What You Need to Know About Calories

Here, I will let you know everything there is to Know about Diets. There is no Best Diet. I am going to Teach Each of you the psychology of eating, and put it in the simplest forms, so you can have an understanding that figuring how to eat, what to eat, what to follow, and what is right and what is wrong, doesn't have to be as complicated as the internet, magazines, etc have made it out to be.

My Biggest Statement:

YOU DON’T HAVE TO DEPRIVE YOURSELF OF ANYTHING TO GET LEAN 👍🏻


YOU DO HOWEVER, HAVE TO GET YOUR MIND RIGHT 🧠


DO YOU EVER NOTICE HOW QUICKLY PEOPLE GET DISTRACTED WITH THE LATEST FITNESS FAD EVEN IF IT’S NOT VERY EFFECTIVE. THEY USUALLY FIND THEMSELVES GOING AFTER THE NEXT BUTT WORKOUT, THE NEXT AMAZING DIET, THE NEWEST DETOX PROGRAM, BLAH BLAH. INSTEAD OF TAKING THE TIME TO ADOPT THE RIGHT MINDSET, THEY GO GOOGLE AND START LOOKING FOR TIPS, TRICKS, FAT BURNERS, AB WORKOUTS, ETC. 😩


THE SOLUTION: 👇🏻

💯CONSISTENCY


💯BUILDING SMALL HABITS DAY BY DAY


💯HAVING AN UNDERSTANDING THAT IT'S NOT WHAT YOU EAT, IT'S HOW MUCH YOU EAT.


💯HAVING AN UNDERSTANDING OF FOOD, NUTRIENTS, ENERGY, CALORIE BALANCE:

Calorie Balance: 

☑Negative Calorie Balance: You burn more calories than you consume.


No matter what diet you consume, you will still have to be at a CALORIC DEFICIT in order to lose weight.


(First law of thermo-dynamics) which states that energy cannot be created or destroyed. It can only be transformed from one tied to another.


So when it comes to weight loss, to take the above.


➡Rule: Your body weight is dependent on the difference between the calories you consume vs the calories you burn. = Calorie balance


If not all energy you put into your body is used, it will be stored away for a later time.


Some of your energy can be stored up in your liver and glycogen, the rest will be stored in a form of body fat.


There are 3 different types of calorie balance.


➡Negative Calorie Balance: You burn more calories than you consume.

(Always results to weight loss)

➡Neutral Calorie Balance: You burn the same number of calories as you consume.

➡Positive Calorie Balance: You burn fewer calories than you consume.


Your calorie deficit determines how fast you’ll lose weight: Calories in Vs Calories Out 🔄                                                                                                                 

(Age,Genetics, Metabolism, Exercise) Exercise being the only one your can make changes to.


WEIGHT LOSS AND FAT LOSS ARE TWO TOTALLY DIFFERENT THINGS.


THERE ARE THOSE WHO WANT THE SCALE TO DROP, AND THOSE WHO DON’T WANT TO DROP WEIGHT, THEY JUST WANT TO DROP FAT.


Weight can be: Muscle💪🏻, Water💦, etc... So when your stepping on the scale day in and day out, you need to consider the above.


However, Fat loss should always be the primary goal. ⬅ How to lose fat (And not just weight).........


In order to lose fat and not lose muscle your PROTEIN intake is so important.


Recommended Daily Intake: 0.8-1 gram of protein per pound of body weight.


Calorie deficits should be no more than 25% Below Maintenance.


If you go more then that, you will lose energy, hormone imbalances, muscle, etc.


How do I figure out My Calorie Amount?

We will use the Deficit Max of 25%

Google BMR Calculator: (https://buff.ly/WnLGNP) 🔢


This is the amount of Energy your Body needs a day no matter what your doing.


Take that number and your caloric deficit, of 25% (Ex: 1800 Calories at a deficit of 25% = 450cal Subtract 1800, from 450 = 1350 Cals a Day


I do advise you to eat mostly unprocessed quality foods. There are foods that may not be considered “Healthy” and you can consume them and Still lose weight. 🌯🥙🥚🥦🍊


Recap: What weight loss ultimately comes down to is calories in vs calories out.


If all you eat is pizza, however the calorie amount is less then the total amount your body needs daily, you will still Lose Weight. 🍕🍕🍕


Same thing goes if your eating nothing but healthy foods, but eating more than the amount your body needs daily, you will gain weight!!!🥗🥗

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