Weight gain is an increasingly common problem for a large part of the population, a problem that is becoming more serious as teenagers and young people reach the point of obesity, who are less and less concerned about their health under the pressure of everyday life.

Obesity occurs when you take in more calories than you need to function normally during the day, and with inadequate physical activity, calories that are not expended are converted into fat which is then stored as reserves in your body. Therefore, it is clear that obesity will not occur if there is a balance between food intake and consumption.

Are you wondering why you’re not losing weight, despite your efforts with training or diet (or both)?

When you think about the weight loss process, the first thing you think of is diet – good for short-term weight loss, but if you are planning for the long term, it is not very sustainable. Diet should not really be related to how we lose weight, but to changes in our eating habits.

In order to lose weight as successfully as possible, you should define a clear and realistic goal, which means that you cannot expect to lose more than 1 kg per week. First and foremost, it is unhealthy. Besides, you are more likely only to create a “jojo” effect every time you eat a little more. Food will accumulate like fat, so we recommend that you be patient and persistent, and the results will soon come on their own.

Nutrition

Changing our diet is one of the biggest obstacles to losing unwanted pounds because it requires us to literally change our bad habits. To make it easier to put your goal into action, we will show you a few simple tricks that have helped us.

The diet plan largely depends on what we want to achieve and the time interval for achieving it. What helped me a lot was Weight Loss Tracker & BMI because it gives the caloric intake we need to have during the day to lose weight in relation to our current weight and goal and the approximate time for which it is possible. 

In addition, it has an option that calculates the calories per meal.

As we just mentioned, calories are the basis of everything. And their daily intake depends on whether you want to lose excess body fat or build muscle. In case of weight loss, it is necessary to make a calorie deficit of about 20%. But if you want to build muscle mass, you need to have a caloric surplus of about 250 calories.

However, you should not be burdened by constant calorie counting. And you should view it as guidance to learn what and when you need to eat and greatly facilitates making a weekly diet plan, and here’s what it should look like.

What is your goal?

If your level of mass sustainability is, e.g., 2250 calories, you should enter about 1800-1900 calories to lose weight. However, if your goal is to add muscle mass, you need to enter 2500 calories.

The calculation for adding muscle mass:

Proteins: About 700 calories of daily intake should come from proteins.

Fat – As it is ideal for fats to make up 25% of the daily intake, in the case of a person who ingests 2500, 25% is 625 calories. Since fat has 9 calories per gram, we divide 625 by 9, and we get 69 grams of fat per day.

We now have 700 calories from protein + 625 calories from fat which is 1325. So when we subtract that from 2250, we get 1175 calories for carbohydrate intake.

Carbohydrates – 1 gram of carbohydrates has 4 calories, which means that the daily intake of carbohydrates is 294 grams. In short, this means 2500 calories per day.

175 grams of protein

69 grams of fat

294 grams of carbohydrates

If your goal is to speed up the removal of fat deposits, you can divide your meal into 3 parts, of which 40% in a plate you need to have protein, so whatever you like to eat, because changing your diet does not mean starvation but enjoying healthy food, then 40% should contain fibrous carbohydrates (which includes vegetables) and starchy carbohydrates 20% (potatoes for example). Protein and fibrous carbohydrates should be ingested up to 2x during the day.

NewMe Fitness Journal can help you a lot in making a diet plan where you can enter meals on a weekly basis, calculate calories, enter progress in volume and kilograms, and much more.

If you are not a fan of handwriting, it is also great to check out MyNetDiary Calorie Counter. MyNetDiary has an application in which you can track and record progress. It also can monitor physical activity and calculate daily consumption.

Autophagy 

Lately, autophagy has also become one of the most popular methods. Autophagy is a natural process that occurs in the body after 16 hours of starvation, i.e., interruption of food intake. After 16 hours of deprivation from food, the cells, as a way to provide energy and build materials, begin to “eat,” break down and “recycle” damaged cell parts, organelles, and proteins. This process is beneficial for our body because all harmful substances are expelled, and the body is cleansed. On the other hand, meals do not have to be strictly controlled by counting calories.

In 2016, the Japanese cell biologist Yoshinori Ohsumi received the Nobel Prize in Medicine, because he was the first to describe the principle of autophagy, programmed cell death – type 2.

Physical activity

We live in a time where we can’t organize or take time for training, but that must not be an excuse for not losing weight if you want/need to take off a few pounds. Physical activity is important, both for weight loss and for our health. Therefore, we must have some kind of physical activity at least twice a week, at least for half an hour. If you are one of those who do not have time for gyms, we present you with some of the exercise plans that you will be able to practice in the comfort of your home, with the same results as in the gym.

CrossFit = intense exercise

Every CrossFit workout is made up of so-called workout days. This training always includes a warm-up, strength training (consisting of a combination of push-ups, squats, push-ups, running laps, rowing simulations, weightlifting, and sit-ups), and specific training (workout of the day). No devices are needed for CrossFit; all that is required are guards for knees, gloves, jump rope, and dumbbells.

If you are a beginner at CrossFit, this application will really help you because it shows the performance of each exercise separately. 

Fitness

When it comes to home training, it is crucial that you warm up well and do not do exercises for only one group of muscles, but rather compile an exercise plan to activate all the muscles several times a week.

You don’t need any equipment, but if you decide to build muscle and do weight training, you can check out this gear: hand weights, leg weights, yoga mat, and fitness bands.