1.) You can't lose weight by netting fewer calories than you use; you can't gain muscle by using more calories than you net
2.) A good macrobiotic (carbs|protein|fat) calorie ratio to go by is 50%|30%|20%. (if you're calculating percentages by grams instead of calories its 56%|33%|10%)
3.) It takes more energy to eat some foods than others (thermic effect of food). You see this in TV shows like "ALONE" where the contestants starve despite a surplus of lean protein since protein is hard to digest. Ditto salads.
4.) Do cardio
5.) Do resistance training
6.) Bonus: So your body doesn't adapt, go 3 days of lower calories, 1 day of higher calories
7.) Bonus: To lose weight faster, go 3 days of lower carbs, 1 day of higher carbs
8.) Bonus: Eat smaller meals as the day goes on
The first 5 are critical; the last 3 are if you want to dork out over it.
https://www.amazon.com/Burn-Fat-Feed-Muscle-Turbo-Charged/dp...
Basically this:
1.) You can't lose weight by netting fewer calories than you use; you can't gain muscle by using more calories than you net
2.) A good macrobiotic (carbs|protein|fat) calorie ratio to go by is 50%|30%|20%. (if you're calculating percentages by grams instead of calories its 56%|33%|10%)
3.) It takes more energy to eat some foods than others (thermic effect of food). You see this in TV shows like "ALONE" where the contestants starve despite a surplus of lean protein since protein is hard to digest. Ditto salads.
4.) Do cardio
5.) Do resistance training
6.) Bonus: So your body doesn't adapt, go 3 days of lower calories, 1 day of higher calories
7.) Bonus: To lose weight faster, go 3 days of lower carbs, 1 day of higher carbs
8.) Bonus: Eat smaller meals as the day goes on
The first 5 are critical; the last 3 are if you want to dork out over it.