Welcome back 😀 In part 1 of this series, I gave you some quick tips on how to get started on the weight loss journey. Is it enough? Well, yes, but it is worth discussing more about the topic to increase your chances of success.
There are some things that we need to address. I know, it’s never easy.
You’ve probably heard that abs are made in the kitchen. Well … that’s true. When it comes to weightlifting and seeing good results, I’d say that 60% is nutrition, 20% is training and 20% is quality sleep.
Yeah, unexpected, I know. However, when it comes to weight loss, brace yourself.
Nutrition is waaay more important! I’d stick my neck out that it’s more like 80%. Training and quality sleep fill in the remaining 20%.
One of the key take-aways from the first post should be that our bodies are extraordinary machines. Well, to continue the car analogy, premium fuel is better for your car - more HP, “cleaner” engine cycles because of the higher octane, etc.
The food you eat is CRITICAL to your weight loss journey. I’d go as far as stating that it’s critical for the quality of your entire life, but hey, that’s another topic. Let’s just go with the saying - you are what you eat - cause it's 100% true.
In the first post I kind of touched upon counting macros … What does that mean? Well, it means that you have to start counting how many carbs / fats / proteins your daily meals add up to, as well as the resulting total number of calories.
Why is this important? Well … There are some foods that are caloric BOMBS. Usually these are rich in fats and/or carbs. Let me give you an example.
Yeah … the fried bacon. You usually serve it with something like fries, maybe some mayonnaise, or whatever else you enjoy bacon with, on the side 🙂 (no judgement 😀).
Is it tasty? Oh, hell yes! Is it healthy? Ummm … not so much 🙁 Is it good for you losing weight? No.
Well, the reason why is, first and foremost, the bad cholesterol that can be found in pretty much any fried fatty meat - sorry, fried sausage is kind of in the same boat with fried bacon. Also, from a macros standpoint, bacon is mostly fat. Fries have a lot of carbs. Mayonnaise … that’s mostly fats. And, last but not least, all of them are high caloric foods. Combine them and you get a caloric bomb 😀
Remember, the idea is to be in a caloric deficit. So, if, for instance, your daily level is around 2500 calories, anything below that is a caloric deficit.
Now, I am not saying stop eating fats/carbs. Don’t do that!
What I am saying is avoid high calorie foods, especially foods that have bad cholesterol (usually fried or processed meat). Also, try to avoid as much as possible fast-foods🙁
I know, it feels like I’m slowly killing you with these recommendations. But again, I’m not saying to NEVER eat a burger again in your life. Say you eat fast food 4 times a week. How about you try to cut that back to 2. Your wallet and your health will thank you 🙂
Try to eat foods that are rich in protein. Why? 1 gram of protein is about 4 calories. 1 gram of carbs is also about 4 calories. However, 1 gram of fat is 9 calories.
So, you might be saying “If protein and carbs are equal in terms of calories, why shouldn’t I go for more carbs?”
Well, you will “fill up” faster with a protein-rich food. Also, without going into details, it’s important to know what happens to the macros when they get broken down - what results during digestion - well, carbohydrates are broken down into sugars. Proteins into amino acids. Fats into fatty acids and glycerol. I’ll keep it really simple, amino acids = very good for the body 😀
The key takeaway is that you should avoid foods that are caloric bombs and you should LIMIT as much as possible the amount of fast-food you eat. It’s not good for your health and it’s not helping you on your weight loss journey.
Also, look closely at what you eat and count the calories and the macros. I’m not a big fan of diets, so, I’d suggest you figure out a way that works for you so that you are in a caloric deficit.
Final thing I want to touch upon in this post is … alcohol.
Unfortunately, a beer (500ml) has around 230 calories. Have a couple of beers and, voila, you’re up to 460 calories (that’s a fifth of the daily caloric intake of the average Joe).
Should you never have a drink? I think you know by now that’s not what I’m saying. Moderation is key and, if possible, when it comes to alcohol, try to reduce as much as possible. Dropping those extra calories will surely help you achieve your goal faster.
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