Summer is right around the corner, and let’s be honest ladies, most of us are looking for a way to shed the stress weight that has built up throughout the pandemic. Now that the sunnier and warmed days are approaching, we want to get our bodies into beach-ready shape, and that requires regular exercise along with a healthy diet plan.
However, there’s no need to go on a rigorous diet or limit yourself to a couple of salads a day. No need to follow any extreme diet approach, ladies, you only need to optimize your nutrition and use a macro-based approach to healthy eating and a healthier lifestyle in general.
So, what are macros and what’s a macro-based diet? Simply put, macronutrients are proteins, carbs, and fats, but we also need to talk about calories and your water intake. Let’s take a look at how you can balance all these to create a healthy weight-loss plan.
Whether you’re looking to lose or gain weight, you should always start with your calories. If you’re eating more calories than you expend during the day, you’re going to gain weight no matter what. It can be unwanted fat, or it can be that toned beautiful muscle mass – it will depend on the calorie source, meaning macros. The same goes for losing weight, if you’re eating less calories than you’re expending, then you’re going to start losing weight, and your goal should be to lose no more than a pound per week.
So, calories are your foundation, and if you want to lose weight effectively, then you need to cut your daily caloric intake. You can calculate your average caloric needs with a free online calorie calculator. Once you have the calories you need to maintain your weight, simply subtract 500 calories from that on a daily basis to start losing weight.
When you start cutting calories, the last thing you want is to cut them from your protein sources. Instead, the safest route is to subtract 500 calories from your carbohydrates. Carbs are your body’s primary energy source, so you should never exclude them from your diet completely. However, most of us consume the bulk of our calories from carbs, so you can safely reduce your carb intake without risking losing any of that precious muscle that keeps you fit and healthy.
Primarily, you want to cut heavy carbs out of your life, meaning the kind of carbs that have the highest number of calories. These include starchy carbs and refined carbs, such as pastry and pasta, as well as sweets and sugary products in general. Once you cut those out, you will start seeing the weight on the scale start to go down.
Protein is the building block of a healthy lifestyle, and no matter if you’re looking to sculpt a toned body or if you’re just looking to lose weight, you should adhere to a protein-rich diet. Stick to homecooked meals with plenty of protein coming from healthy sources like lean meats, dairy and eggs, as well as nuts, seeds, and legumes.
When you’re overwhelmed with work and don’t have the time to cook a healthy meal, don’t reach for fast food or junk food. Instead, find a health-focused meal delivery service like Mighty Macros to have protein meals delivered to your doorstep, so that you can stick with your healthy diet plan no matter how stressful your day gets.
The key here is consistency, so make sure to eat plenty of protein to supply your body with the healthiest macronutrient there is and lose weight without losing that precious and functional muscle.
Before we talk about hydration, we should mention the last important macronutrient. Your fat intake can play a vital role in your overall health, because healthy (monounsaturated and polyunsaturated) fats keep a strong immune system and aid many bodily and cognitive processes.
It’s also important to note that fat intake does not correlate with fat gain, so long as you stick to your daily caloric limit. You can find healthy fats in avocados, olive oil, nuts, seeds, and fatty fish to name a few, and these are a great addition to a wholesome weight loss diet that will make you feel fit and strong.
Last but not least, water might not be a macronutrient because it doesn’t have any calories, but it can still play an important role in your fat-loss journey. Proper hydration on a daily basis can support many healthy processes in your body, and water helps keep your kidneys healthy.
However, regular water intake can also help you lose unwanted weight, as it makes you feel more sated and will help you curb your hunger. At the same time, it will help you feel energized and alert, so make sure to switch out any other drinks with pure aqua to get the full benefits of water.
Calories and macronutrients, when managed correctly, can lead to many wonderful things and help build a healthier lifestyle. If you’re looking to lose weight in a healthy way for the summer, be sure to start tracking your macros and calories and you should have no problem getting that beach-ready bod in no time.