Nutrition Archives | Page 2 of 4

How To Lose Belly Fat And Keep It Off In 7 Effective Steps

The term ‘how to lose belly fat’ is a hot topic and here’s why: we all store fat on our bellies and it sucks.

But it’s for a good reason. As humans, we evolved over a period of time where there were periods of feasting and periods of fasting. This meant that in order to survive, we had to be really good at storing energy, otherwise we’d die. Fat is stored on our bodies (and bellies) because of an intake that exceeds our output.

That simply means when we take in more energy through food than we are burning, it’s going to be stored for later. Basically, we store fat because it’s an evolutionary advantage for survival.

But how do we get rid of the excess belly fat, in general?

There are a ton of silly ideas with ‘tips’ and ‘tricks’ on how to burn more belly fat, but many of them are pretty counterintuitive when you actually understand how losing fat actually works.

What Are Macros? — What To Know About Macronutrients

by JC Deen

‘Macros’ are short for macronutrients on the internet amongst those who are concerned about strategically shaping their bodies through carefully crafted exercise and resistance training protocols.

Today, in this short article, we’re going to answer the question, ‘what are macros?’

What are macros?

Macros (macronutrients) are what makes up the food we eat each day in order to live and function. Macro means large, and micro means small.

If you’ve heard the term, micronutrients, you’ve probably heard the term, macronutrients.

Macronutrients are needed in large amounts by the body, while micronutrients are needed in much smaller amounts.

Macronutrients are made up of four categories: protein, carbohydrates, fat, and alcohol.

Micronutrients can be found inside of those macros above. These are also known as vitamins and minerals and there is a wide variety of these that are needed for proper function in the body.

Each macronutrient contains a certain amount of calories per gram.

1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories

Let’s get into each macronutrient and their importance.

How To Eat More Protein With 5 Simple Strategies

by JC Deen

Eating more protein can seem like a hurdle if you’re not used to eating the recommended amount that supports strength training and optimal fat loss. The recommended intake for the maximum amount of muscle and least amount of body fat is around 1 gram per pound of body weight.

So, if you weigh 150 pounds, that equates to 150 grams of protein.

If you’re not aware of how much protein you need, I’ve already got you covered on daily recommendations and requirements with this article: how much protein do you need?

The RDA (recommended dietary allowance) of protein is currently set at .8 grams per kilogram of body weight. To put that in imperial numbers, that’s about .36 grams of protein per pound.

So, if you weigh 150 pounds, that’s a recommended intake of about 54 grams of protein per day.

Are IIFYMers Telling The Whole Truth?

by JC Deen

One of my coaching clients sent me an email earlier this year with a question about what to eat and if he had to eat a bunch of bland, boring meals in order to really live this fitness lifestyle.

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