Trying to make this as simple as possible, so just follow this closely-
To lose weight you need to create a calorie deficit (you must burn more than you eat)
1kg= 7,700 calories. Which means, creating a deficit of 7,700 calories over one or two weeks will mean you lost 1kg, and vice-versa.
Source : Google
Now you are probably thinking how the hell are you supposed to burn 7,700 calories! The only possible answer is ‘starvation’, yeah? Well,
BMR (Basic Metabolic Rate) = calories you burn at rest doing absolutely nothing.
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Your result is the amount of calories you burn doing absolutely nothing. Now, suppose your BMR=1400 calories, subtract it by 200 and follow a 1200cal diet. Same goes if your BMR=1600, follow a 1400cal diet. By doing this, and exercising, you clearly create a calorie deficit for yourself and lose weight. Very very easy, isn’t it? At least scientifically it sounds like!
Now, when you exercise your metabolic rate will also go up. Oh and btw, metabolic rate is basically how good your body is at burning food i.e. people with high metabolic metabolism burn food faster and people with low metabolism burn food slower, and hence end up storing more fat. I’m trying to make it less scientific and easy to comprehend so you actually understand these basics. So yes, find your BMR, eat 200 calories lesser than that, and exercise- and you shall lose weight easily. Well, not so easily to be honest. Now if you are wondering how do you know about every food’s calorie content, what I personally suggest is to download this app called ‘My Fitness Pal’, I used it for 3 months to track every single unit of energy which went in my body, and as I result I know the calorie count of literally everything I’ve ever eaten! I am sure there are more calorie tracking apps too.
But again, don’t stick to calories- we have to aim at being healthy and losing weight, remember? And not just losing weight and being all saggy or gaining it back. Hitherto, focus on nutrition. Look at fiber. When you are about to eat and its high in calories, think, ‘will I feel full after I eat this?’ Calories in half a cupcake is almost equal to calories in a banana, and we all skip bananas because they are so ‘fattening’. So now compare, what will make you full- half a cupcake or a banana? Which is why, banana is rich in fiber. Similarly, one slice of pizza is roughly equal to two chicken breasts, what will get you full here? So yes, look at calories, but wisely.
Source : Google
This is ‘how’ much you are supposed to eat, I will further post about how you should eat which would includes if you must, then how should you eat brownies and chocolates too. After all, we are all humans who love sinful desserts full of calories!
Send your questions in the ‘Contact’ tab, and I shall respond shortly!