If you are seriously ready to start losing fat to get toned, muscular or just slimmer, I want to congratulate you for finally making this decision.
This article aims to provide a list of the first vital things that you need to create a calorie deficit for weight loss.
You’ll not find everything you need for losing fat on this list. The list consist of only the requirements for creating a calorie deficit which is the most important factor for fat loss.
1. Learn How To Calculate Your TDEE (Total Daily Energy Expenditure)
Your TDEE is the total amount of calories (energy) that you burn in a day. This number is also your calorie maintenance level because it is the amount of energy your body expends in a day to maintain your weight. To learn how to calculate your TDEE and other calorie requirements click here
Figuring out your TDEE should be your first step in your journey to losing fat because any amount of calories that you eat below that number will be a calorie deficit.
If your TDEE is 3000 calories for example, and you eat 2000 calories you’ll lose weight. The opposite, consuming 4000 calories, will lead to weight gain. Consuming 3000 calories will cause your weight to remain the same. So make sure that you learn how to calculate your TDEE or calorie maintenance level because it is crucial for structuring your diet plan.
2. A Food Database To Find Out Nutrition Values In Foods
So you know that creating a calorie deficit (eating less calories below your TDEE) is necessary to lose fat. So the next question is how do you go about creating the deficit?
You can do this in two main ways. You can use an exercise program to burn more calories and reduce calories in your diet by eating fewer calories.
Reducing calories in your diet can be done by simply eating less food than normal. But you would not be able to cut calories accurately to eat at the right deficit level unless you have an idea of the number of calories that’s in the foods you are eating.
All foods contain different quantities of calories and other nutrients, so you have to learn the nutrition content of your foods to know which ones to eat less of in order to reduce your calorie intake, and more important ensure that you are eating at the right deficit level to get desired results.
Many foods that are sold have the nutrition information label with their packages, but you’ll not always have the nutrition information for all the foods that you’ll be including in your meals.
That’s where a food database would come in very handy. They have a compilation of a wide variety of foods that’s available on the planet with the nutrition information of each one of the foods including the amount of calories, proteins, carbs and fats.
3. Items For Weighing And Measuring Food
If you have your TDEE at hand which will allow you to calculate your calorie deficit and you have a food database to know how many calories, proteins, carbs and fats your foods contain, you’ll now need items to weigh and measure the foods to be able to structure your meals for your caloric and nutrition requirements.
You’ll need items such as kitchen scale, measuring cups and tablespoons for weighing and measuring food portions to find the nutrition values in order to structure your meals.
Having these stuffs in hand will allow you to know your calorie requirements and start making appropriate adjustments to your diet in order to lose fat.