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Most Efficient Way to Lose Fat in a Short Time

por SAMI ALEX (2020-05-10)

First and foremost you must 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 to you losing maximal fat each day. Once you have your base metabolic rate, subtract it by 500 and the number remaining is the amount of calories you are permitted to eat per day to lose fat.

Now that you have established you daily caloric needs to lose fat, you will split these calories into 3 groups; Fats, Proteins and Carbohydrates.

FATS: 20% of your total calories should be fats, (multiply your base metabolic rate calories by 0.20 to get 20% and then divide that number by 9 for the grams of fat you are 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 are allowed 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 Fats, Proteins and Carbohydrates you may consume per day to lose fat... These are the ONLY macronutrients I want you to track when purchasing food and reading the nutritional labels on the packages.

Decide how many meals you would like to eat per day and split these macronutrients (fats, proteins and carbohydrates) evenly throughout each meal.

I recommend 5 meals per 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 app "MyFitnessPal" which is a great tool in simplifying your food consumption throughout the day and tracking all these numbers for you.

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