Eat To Lose Weight

Eat To Lose Weight

Aug 13, 2012

You read that right. Losing weight isn’t about starving and depriving yourself of food, in fact you may be surprised by how much you should eat when following a specific workout and meal plan. If you love food like I do, get ready to learn how you can actually Eat to Lose Weight!

Eat To Lose Weight – Fat Loss Nutrition Basics
Eating to lose weight is not as difficult or confusing as one might believe. The probably is being surrounded by so many “quick fix” products out there, it’s easy to get lost in the wrong mindset. If you’re ready to get busy, you’re going to work your butt off and face many challenges along the way… but the pay off is unimaginably satisfying :).

Now let’s dig into the science a little bit. The best method we can use to get the lean and healthy body we want is to stick with a meal plan that consists mainly of whole foods and is well balanced. When trying to lose body fat, it’s important to cover the essentials and avoid falling off the wagon… once we have that covered fat loss becomes natural. The first step to beginning our “Eat to Lose Weight” is to take a body fat % test. There are several ways to do this, here is my preferred method.

Once we find out where we stand with our Body Fat %, we can be more precise on what our body needs. If your primary goal is fat loss, a good starting point would be using 1 gram of carbohydrate per Eat To Lose Weightpound of lean body mass (LBM), 1 gram of protein per pound of LBM and .5 gram of fat per pound. Now just take your body fat % (in decimal) and multiply it by your weight and that will give you the pounds of body fat you carry. Then, subtract that number from your total body weight and that will be your lean body mass. For instance, say you are 200 lbs and have a body fat of 25%…

lbs body fat = 0.25 x 200 = 50 lbs
lbs lean body mass = 200 – 50 = 150 lbs

To lose body fat, you want to shoot for 150g carbs/day, 150g protein/day, and 75g fat/day if you were at this weight and body fat %. Now, divide that up into four to six small meals and bam, you’re ready to preserve lean mass and burn fat. So if you were break it into 5 meals for the day, each meal/snack would consist of 30g carb, 30g protein, and 15g fat. You won’t be exact with the numbers, but do your best and forget the rest. Now that we know how much to eat, we must be sure to choose the right food so that we can Eat to Lose Weight!

To get started with some good food ideas, check out my P90X meal plan I STILL use, and learn the difference between Good and Bad carbs.

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