Learn everything there Is to know about fItness, performance, fat loss and lifestyle from Adrian McDonnell.
I was in a queue in the supermarket last week and I overheard (or eaves dropped!) a conversation about a woman who was trying to lose weight. It went something like this.
‘I’ve tried everything but I still can’t lose weight. I’ve been eating healthy, going for long walks and even bought some cod liver oil in the vitamin store.’
While all of these things could potentially help with weight loss, she’s missing one key ingredient.
The term ‘eating healthy’ is subjective. It means different things for different people. How do you define healthy? It’s too broad of a term and needs to finely tuned down further into the one essential ingredient that is essential for weight loss - creating a calorie deficit.
A calorie deficit is when you tilt the scale towards fat loss by consuming fewer total calories than you burn. That is the ONLY way to burn fat. Period.
You could potentially be ‘eating healthy’ and getting the majority of your food from real ingredients. But if you’re eating too much, it doesn’t matter how ‘healthy’ your food is, it’s not going to create a deficit for you.
So how do I calculate the amount of calories I need to eat? Don’t worry, I’ve got you covered.
1.Work out you Basal Metabolic Rate (BMR)
This is the amount of calories you burn per day at rest if you were to spend the full day in bed. To do this, I like to use the Harris Benedict Formula:
2.Multiply by your Level of ActivitY
3. Set Your Calorie Deficit/Surplus
Decide if you want to:
4.Find your food ratio
Decide on the ratio of protein, fats and carbohydrates you’re going to eat. As a general rule, eat more fats on rest days and eat more carbohydrates on training days. Keep your protein consistently high. For fat loss, I would recommend a 40:40:20 ratio of protein: carbohydrates: fat (but this will be different for everyone).
5. Build your own plan
The best diet in the world is the one that you can adhere to which allows you to achieve your goals. In fact, I hate the word diet because an image of being restricted and eating chicken and broccoli every meal come to mind. I prefer the word lifestyle. So, as part of a healthy lifestyle, make sure to include the foods you enjoy while hitting your daily calorie and protein target.
Some of my McLifestyle (see where I got the name idea from eh?) Insider members have surprised themselves how they can get great results without restricting the foods they enjoy.
6. Track your calories
Now that you know how many calories & how much protein you need to eat, download the app MyFitnessPal so that you can track and record every bite. Don’t skip this step. We massively underestimate how much we eat and overestimate how many calories we burn
All progress starts with the truth. If you’re consciously trying to lose weight, it needs to be measurable and manageable. Armed with your 6 step checklist, firstly measure and identify the amount you eat. Secondly, decide on how you can manage and integrate this into your lifestyle.
And finally, just do it– the hardest step of all! This requires action, accountability and assistance – three things I’ll help you with in my online coaching.
Thanks for reading.
Interested in learning more? Ask me a question and I'll get back to you.
Adrian McDonnell -
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