First, you need to calculate your base metabolic rate, which is the rate of energy expenditure in humans when they are at rest. There are a number of online calculators available for you to find your base metabolic rate and this number is imperative for you to lose the most fat each day. Once you have your base metabolic rate, subtract it by 500 and the remaining number is the number of calories you are allowed to eat per day to lose fat.
Now that you have established your daily caloric needs for fat loss, you will divide these calories into 3 groups; Fats, Proteins and Carbohydrates.
FAT – 20% of your total calories should be fat (multiply your base metabolic rate calories by 0.20 to get 20% and then divide that number by 9 for the grams of fat allowed per day)
PROTEINS – 40% of your total calories should be protein (multiply your base metabolic rate calories by 0.40 to get 40% and then divide that number by 4 for the grams of protein you have per day)
CARBOHYDRATES – 40% of your total calories should be carbohydrates (the grams of carbohydrates you are allowed per day are the same as previously calculated for protein)
So now you have the grams of fat, protein and carbohydrates that you can consume per day to lose fat … These are the ONLY macronutrients that I want you to monitor when shopping for food and reading the nutrition labels on the packages.
Decide how many meals you would like to eat per day and divide these macronutrients (fat, protein, and carbohydrates) evenly throughout each meal.
I recommend 5 meals a day (breakfast, snack, lunch, snack, and dinner). So you would simply divide your total grams of fat, protein, and carbohydrates by 5 and that would be the amount you were allowed for each meal. I also recommend downloading the “MyFitnessPal” app, which is a great tool to simplify your food intake throughout the day and keep track of all these numbers.
So there you have it; the best way to lose fat. It’s simple and easy, but it requires discipline and self-control. Give yourself a big why as to why you want to achieve this fat loss and remember that the bigger your why, the more you try and remember; ANYTHING is possible if you simply believe in yourself and the direction you are going!