Many people see weight loss as eating fewer calories than you burn per day and increasing physical performance as an answer. Is it that easy to just to lower the calorie intake to lose weight or perhaps it is more important to reduce the amount of each type of calories (fat, meat, carbs)?

As you will see further, it is important to focus on the type of foods you eat instead of trying to count all the calories.

One of the popular ways is to set a calorie goal, for example, 22000 calories as a maximum. A person might experience weight loss. That doesn’t necessary always mean fat loss.

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If It Fits Your Macros (IIFYM)

The next step would be to access diet that would fit your macros (IIFYM). Macro is a macro nutrient of which there are some to consider more like protein, carbohydrates, fiber, fat, alcohol (more calories than nutrition). But IIFYM “speaks specifically to fat loss from a macro nutrition and thus a caloric standpoint and is purely a means to improve body composition.”[1] It is important for the food to have good macronutrients. You cannot lose weight if you keep consuming food that is harmful (e. g., alcohol) but not as rich in calories like pure sugar. The right, healthy type of food will help to feel food without being full of calories.

Proteins, fat, carbohydrates

These are main nutrients. Fat contains most of the calories, but it worth also to know that the body needs only two types of “fatty acids”. These are “alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid)”.[2] Carbs should come from healthy sources, not cans. For an average, healthy person with some minor weight problems, a meal should be with more vegetables (about a half of the plate) and a big protein source. With this choice, there is a minimum consumption of starches. The right kind of fat like monounsaturated fat that can be found in almonds, olives, peanuts, pork, avocados, etc. The particular fats are also a good source of Omega-6 polyunsaturated fats.

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Board certified nutrition specialist Chen Ben Asher notes that it is important to understand that a number of calories influence on the body. What kind of macronutrients should be used differs from person to person. The reason is that different types of food influence chemical reactions differently. And that changes how much of there is a conversion of calories into fat.

Mostly it depends on the body itself, goals, routine and others. To calculate and track all the calories and macros throughout the day can be a real challenge and thus it is highly likely that a specialist help might come in handy.

Reference:

[1] WHAT IS IIFYM? Accessed from: https://www.iifym.com/what-is-iifym/rel=”nofollow”

[2] Why the Calories In, Calories Out Argument is False (How to Eat Well and Live Right). Accessed from: http://healthyenough.net/calorie-counting/rel=”nofollow”