To Go Calorie Counter

Okay, before we start with the blueprint, I want everybody to keep this in mind: it’s not “weight” you want to lose, but “fat.” Everybody calls it “weight loss, ” but, believe me, you don’t want to be losing muscle in your quest for a thinner body. I’ll be using terms like weight loss and lose weight, but I really mean “fat loss” and “losing fat.”

What I’ve got for you is a 5 step “blueprint” to lose weight by counting calories, covering how many calories you should eat in a day to lose to carb/protein/fat ratios, and more.

If you grab a pen and a piece of paper to write down numbers as you read along, you’ll have a calorie counting plan by the end of it all.

1) Figure Out How Many Calories You Should Eat A Day to Lose Weight

To put it very simply, you need to create a “calorie deficit” to lose weight. What that means is, you want to eat less calories than your body burns in a day.

For example, if your body burns 2000 calories a day but you eat only 1700 calories a day, you create a calorie deficit of 300 calories a day and you’ll lose weight. If your body burns 2000 calories a day and you eat 2300 calories a day, you’re creating a calorie surplus of 300 calories, and you’ll end up gaining weight over time.

(Now, at this point some may argue about carb sensitivity, but I’m trying to keep this simple and down to the basics.)

You can create a calorie deficit by:

a) eating less calories than you do now, if you overeat;

b) exercising more;

c) a combination of (a) and (b) (usually, this is the best way because you strengthen your body at the same time).

If you’re not sure which calorie deficit to choose, go for the 20% calorie deficit. It’s moderate enough to show results, but not so aggressive you’ll be gnawing on wood out of hunger. Bear in mind, the results are estimates but it should give you a good starting point.

And also keep in mind this general rule of thumb: ladies, don’t go below 1200 calories and, guys, don’t go below 1800 calories a day. Your body burns up most of its daily calories just by keeping your body alive—even while you’re asleep! It needs fuel (calories) to do this. Personally, I can’t go below 1500 or 1600 calories a day; I just get too hungry and start feeling weak.

2) Figure Out What Proportion of Carbs, Protein and Fat You Should Eat (aka: Macronutrient Ratios)

Carbs: Whole grains, fruits, vegetables, rice (brown is best), beans, lentils, cereals, pastas, breads, (whole grain cereals, pastas and bread are best), pastries (bad source of carbs!)

Protein: Foods from animal sources (beef, chicken, fish, etc.), legumes (chickpeas, beans), egg whites, dairy products, soy

Fat: Oils such as olive, peanut, avocado and canola, fatty fish (like salmon), nuts

Now, you can skip this part if you want—but I recommend that you don’t. There’s more to losing weight than just creating a calorie deficit! The quality of the food is very important. What’s the point of creating a calorie deficit and then eating junk food all day? You’re just setting yourself up for failure.

If you eat the right proportions of carbs, protein and fat, you’ll not only be healthy, but you’ll curb cravings and feel less hungry.

Expert trainer Tom Venuto recommends a baseline of 50% carbs, 30% protein and 20% fat to start off with. In other words, of your total daily calories, 50% should come from carbs, 30% from protein and 20% from fat.

You might also like
Calorie Counter - App Review
Calorie Counter - App Review
Calorie Counter Serial - Free Download [2015]
Calorie Counter Serial - Free Download [2015]
KCals Calorie Counter iPhone App Review
KCals Calorie Counter iPhone App Review
Sound Around Pyle PHRM76GN Multi-Function Speed and Distance Digital Wrist Watch/Pedometer/Calorie Counter Heart Rate Monitor
Sports (Sound Around)
  • Digital Wrist Watch & Heart Rate Monitoring Chest Strap - Intelligent Step Filter Function
  • Displays Current/Average/Maximum/Minimum Heart Rate - Target Heart Rate Zone Settings
  • Monitoring Modes: Walking & Running - Displays Calories Burned - Memory Data Recall
  • Dual Purpose 3D Sensor (Walking or Running) - Time & Date, Daily Alarm Functions
  • Chronograph with 15 Record Memory - Target Distance & Target Time Alert Alarms
Soleus Soleus Unisex SF002-001 "Go Fitness" Watch
Watch (Soleus)
  • Fitness watch with band design featuring weather/temperature function via Bluetooth connection to smartphone and time/date display
  • Quartz movement with digital display
  • Protective mineral crystal dial window
  • Features 3D accelerometer, step counter, rechargeable battery, calories burned, sleep pattern tracking, fitness goal tracking, and vibration alerts
  • Not water resistant
HCG Diet And Ipad Apps - Weight Tracker & Calorie Counter
HCG Diet And Ipad Apps - Weight Tracker & Calorie Counter ...
Top Best Calorie Counters to buy
Top Best Calorie Counters to buy
Fat Loss Factor Review of Calorie Counter, Calorie
Fat Loss Factor Review of Calorie Counter, Calorie ...
Fitbit Fitbit Zip Wireless Activity Tracker, Charcoal
Health and Beauty (Fitbit)
  • Tracks steps, distance and calories burned
  • Syncs automatically to your computer or select bluetooth 4.0 smartphones or tablets
  • Set goals, view progress and earn badges
  • Share and compete with friends throughout the day
  • Free iphone and android application
  • Sync stats wirelessly and automatically to your computer and over 150 leading smartphones
Fit And Fresh Pedometer 1 Count
Health and Beauty (Fit And Fresh)
  • 1 Count
  • Serving Size:
The Best Oregon Scientific PE903 Marathon Pedometer-PE903 - The Oregon Scientific PE903 Marathon Pedometer is a 3D sensor type Walker that can detect steps in any dimension it is carried - whether around your neck, clipped to a purse, or secured to your shoe. It is equipped with a clock/calendar, 1-day memory, step, distance, and calorie counter functions. While you go about your daily tasks, the Marathon Pedometer is always by your side monitoring your progress and giving
CE (Oregon Scientific, Inc)
  • More for the money with this high quality Product
  • Offers premium quality at outstanding saving
  • Excellent product
  • 100% satisfaction
Related Posts