How to Diet- A Comprehensive Guide
How to Diet – A Comprehensive Guide in 2020
How to Diet – A Comprehensive Guide dieting isn’t as hard, or as expensive as people make it out to be.
How to Diet – A Comprehensive Guide:
The Weight Loss Formula:
(BMR) > (Calories Consumed)-(Calories Burned)
Or quite simply: Eat less calories than your body needs.
Step #1. Figure out how many calories your body needs to maintain current weight (BMR).
Before you can start dieting, you really should figure out how many calories your body needs to maintain your current weight . I like to use this calculator to calculate my BMR. Currently my BMR is approximately 1900 calories (I’m 5’8, 192, 32 years old). BMR is the calculation of how many calories your body needs to maintain current weight if you were just sitting and breathing all day. This doesn’t include what your body needs if you workout, work, etc.
Step #2. How many pounds of fat do I want to burn each week?
Of the thousands of people who will read this article, I’m sure 95% of you will say “as much as possible”. Although this sounds like a good idea, it is not. Losing weight too fast can be detrimental to your health. You should want to lose weight safely and effectively while leaving as much muscle as possible. The old adage is that cutting calories by 500 a day will help you burn 1 pound of fat a week. Although there are multiple studies confirming and denying the 500 calorie figure, I like to use it in my cheat sheet.
There are three ways to “cut calories”. The first way is to eat fewer calories. The second way is to burn those calories. The most effective way to diet is to do both. Burning calories through weight training and cardio will help you grow muscle and burn fat. Changing your diet will further help your weight loss journey. The third way to burn calories is through supplements such as the 1st Phorm 1-DB Goddess or Hero System. These help speed up your metabolism to help you shred fat faster. You can purchase the these fat burners with free shipping with this link!
How many pounds should I shoot for losing each week? In most cases I don’t suggest trying to lose more than 1-3 pounds per week. This is equates to 4-12 pounds per month. Keep in mind that we are talking about “Fat” and not clearly just pounds. If you were normally eating a high sodium diet, you will lose a ton of water weight the first few weeks on top of the fat.
Step #3. Get Rid of the Bloat!
Our bodies hold too much water. This is because we eat too many simple sugars (white bread, sugar, coke, pastries, high fructose corn syrup, etc.). Each gram of carbohydrates attaches to 3 grams of water. Not to mention all the sodium we eat, which also makes us hold water.
How do you get rid of water weight? You drink more water and decrease sodium and carbohydrates. We have a water hormone that holds water when we don’t drink much water. When we start drinking water, this hormone releases excess water.
Another way is to increase your veggie consumption and use probiotics and digestive enzymes to your advantage.
I suggest drinking a minimum of 100 ounces of water a day!
Opti-Greens 50 by 1st Phorm is the best way to optimize gut health, prime the metabolism and remove bloat! Drink it before bed for optimal results! I suggest mixing with bcaas! It contains probiotics and digestive enzymes!
Step #4. How am I going to burn these calories?
Part A. Plan a Diet
I suggest starting out to try to eat your BMR. The BMR is the amount of calories your body needs at rest to maintain current body weight. Since you will be active and in the gym, your body is going to be burning much more calories than normal, so eating your BMR should be 500-1000 calories less than your body will actually need to maintain current body weight.
Here are three of my favorite diets that I have personally wrote: Dustin Diet (low Carb, high protein), Keto + Diet, and Calorie Counting!
Whatever diet you choose, the key is to increase protein! Protein may be a miracle fat loss drug.
Why?
Diets with higher protein intakes curbs ghrelin, a hormone that makes you hungry¹. Studies show that diets that include 30% or more in protein typically eat 441 less calories than those with just 10% protein².
Calories may be calories, however a study shows that high protein diets work better than high carbohydrate diets, with 43% more fat loss in the high protein diet vs. high carbohydrate diet ₃ .
The only protein I suggest is Level-1 for my clients. It tastes amazing, mixes easily, and has the highest quality protein. Order it with free priority shipping here!
Part B. Workout Plans
Working out supercharges your fat loss. You can lose weight without working out, but you won’t get that toned look you want!
I have various free workouts here!
Part C. Supplement Plan
Supplements help supplement your diet and exercise. If you are a gym rat, you will need to supplement your diet more because you lose many vitamins and minerals through sweat. We also miss out on a lot of vitamins and minerals because of our diet. Many American’s don’t eat enough fish.
My favorite supplements:
Summary:
Losing weight isn’t difficult, but keep consistent with it can be. Plan everything from your workouts, to your diet, to you supplements to ensure that you maximize the weight loss. After each month I take a look back to see if I achieved the results I wanted. I then make tweaks.
If you need further advice on diet, training, or other goals, feel free to email me: nutrtiontrain@yahoo.com. Also feel free to click on any of the links through the page to receive the lowest price and free shipping on your 1st Phorm orders.
Thank you for reading How to Diet! Share with your friends!
Dustin Holston
Certified Personal Trainer/Sports Nutritionist