This trick can have tremendous impact on your weight over time and it’s simple to do.
Even though this has nothing to do with exercise, my true recommendation for weight loss is to both increase your activity level AND eat a healthy diet in the right amounts. The combo never fails.
If you continued to eat the same foods you eat now, but cut down the portions of the highest calorie foods you will lose weight naturally over time.
We don’t measure fibrous veggies, those are considered free foods. You can see a list of which veggies are considered free in our Meal Planner Software.
Knowing your portions is not just important for weight loss though, it’s also important for muscle gain. If you want to gain muscle you need to be in a surplus AND workout to put those calories to good use, repairing torn muscle fibers. If your goal is to lose weight you need to be in a deficit which CAN be done with diet alone, but of course exercise will help make that deficit larger and help you build more muscle which in turn increases your metabolic rate.
For weight loss we recommend a slow and steady daily deficit of 300 calories per day. It’s pretty easy to do if you can just take 100 calories each off your breakfast lunch and dinner, or skip one of your snacks, you’d be putting yourself in a deficit easily and without hardly noticing the difference.
You do want to measure your starchy vegetables, but not the Fibrous Veggies. See this video about which foods are FREE!
Bottom line, if you have some weight to lose it means at some point in your life you have been eating more food than your body needs. Losing weight is simply a correction of this. For a short period of time you’ll need to eat less than your needs until your body can use up the stored energy.
Be careful though! If you slash your calories too drastically it will backfire on you. You’ll most likely do great for a week or two then end up binging and losing all your progress. The best way to lose weight is slowly and steadily over time by making small changes in your diet and including more physical activity.
A deficit of 300 calories a day is small enough that you won’t really miss it and you’ll still be well fed and have plenty of energy.
There is so much debate about Clean Eating VS. If It Fits Your Macros. Brad and I don’t side on either. We recommend you eat MOSTLY healthy foods, because of they way they make you feel and how they affect your health, but you do still need to pay attention to the values of the foods you’re eating whether they are healthy or not.
Check out our Meal Planner Software. This is an amazing tool for planning your eating and becoming educated on the values of foods.
We use this software to calculate macros on every single recipe we publish in our Team Site TeamLiveLean.com
Take advantage of all the resources we have to offer you. I know it can seem complicated sometimes but we’re here to make it easier for you.
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