Let's strip it back - no big words for a moment - to talk about something that is quite simple in your body composition quest.
This might be a case of stating the obvious, but sometimes the obvious gets overlooked because people like to complicate things.
Actually, let's start with an apology - For a good while I dismissed the calorie in/calorie out process because I embraced the 'Just don't eat crap and make sure to move often' mantra. It was also a case of 'We don't want you being obsessive about calories, that shit will drive you crazy!' Well... we're all adults here and should be old enough to do things responsibly.
So let's say you've never tried any diets or paid attention to your eating... and one morning you woke up and realised 'Holy shit, I'm out of shape.' So you did what any smart person would do, you clicked on to Google!
Diets, Fat loss, Paleo? What's Paleo? Lose weight. CrossFit. What's CrossFit? I think I'll join CrossFit. Leptin. Insulin. Ghrelin. Cortisol.
What the absolute fuuuuuuuudge?!!
Where does one start?
Yep, skipping all the beautiful details that amazingly good nutritionists like Danny Lennon (follow this dude!) have to offer, let's just start here. Let's calculate what energy your expend in any given day, let's calculate how much energy you eat, and let's tweak those to help you either lose, gain or maintain weight. Before we do that - the second case of stating the obvious... make sure you're not eating shite!
Your BMR (RMR) is your Basal Metabolic Rate and is defined as the rate of energy expenditure by humans and other animals at rest, and is measured in kJ per hour per kg body mass. Rest is defined as existing in a neutrally temperate environment while in the post-absorptive state.
There it is in plain text; something we can calculate, therefore something we can track and something we can manipulate to suit our goals.
Simplicity is... agreeing that if we can find out what energy we expend and what energy we intake then we can take control of our body composition.
REMEMBER, THE PURPOSE OF THIS PARTICULAR ARTICLE IS JUST TO MAKE SURE YOU HAVEN'T MISSED WHAT IS A SIMPLE STEP. YOUR JOURNEY MAY NOT BE AS SIMPLE, BUT LET'S RULE OUT THAT YOU AREN'T JUST OVER/UNDER-EATING OR UNEDUCATED ABOUT IT... AND WE WILL TAKE IT FROM THERE. AS WITH ANYTHING ELSE, YOU HAVE TO GIVE IT AN HONEST BASH, SPEND A FEW WEEKS FOLLOWING THE PROCESS BEFORE YOU JUDGE IT.
On that Myfitnesspal app you will have directions on calculating your Basal Metabolic Rate, your intake guideline for weight gain/loss/maintenance and some other funky functions which will break down your macros.
We will touch on that next time around - for now, please, if you feel like you need some direction, make this something you track for the coming week.
Please get in touch with your questions as it would give me a great idea as to what you need to know next, which means I can write the next blog directly to what people want to know, as opposed to assuming.
Two things to finish on
Please understand again, that these are guidelines and should be treated as such, do NOT get obsessive with the numbers, just move with the principle in mind.
The law of diminishing returns means that it is not a case of just ridiculously reducing your intake to lose more, it does NOT work like that. Pay attention, take it easy, be smart.
And enjoy yourself! Stressing over the details will be counterproductive. Implement it, tweak it, make sense of it your way and see what happens.
Share with your anyone you think will benefit from this - We will have a series posted on our members email list over the following weeks that will guarantee you Fat Loss. It's free, you can sign up for the emails just below. Thanks for your time. Let me know how it goes