Weight loss that actually works
Losing weight is way simpler than all the noise on the internet telling you certain foods to eat, when to eat them, and even where to eat them. All weight loss boils down to one thing...burn more calories than you eat. Now let's go through how to actually achieve this.
First download My Fitness Pal (yes that app you've probably already heard of)
Now sign up for the app and fill in your age, height, weight. It's important to be accurate with this information because it effects all the calorie calculations in the app. Next pick a goal weight (feel free to be ambitious here). Then click that you want to lose 1lb per week (do not pick 2lbs per week). Next the app will show you how many calories you're allowed to eat per day in order to achieve weight loss of 1lb per week.
Now that you have your calorie number you're ready to get going, but you're probably wondering, "How the hell did they get that number?" Well, the way it works is that 1lb is about 3500 calories. So the app figured out from your info how many calories a day you would eat to maintain your weight, then it just subtracted 500 calories per day so that at the end of the week you've eaten 3500 calories resulting in 1lb of weight loss...pretty awesome.
Now you're probably wondering, what's this exercise part of the app? Ignore that. Do lots of exercise at 120 to 130 bpm, but don't put exercise you do into the app or you'll just stay fat.
Next your probably wondering how the hell do I track my food in this app? Here's a video for that. And yes you have to track EVERYTHING. Even the olive oil you cook in, or the ketchup you just dunked all those fries into. If you ate or drank it, then put it in the app.
Since you're off eating now since you probably got hungry while reading this article about eating, I'm going to guess you just asked yourself, "What about not eating cookies, cake and junk food." Short answer is, "It doesn't matter." As long as you eat fewer calories than the app tells you then you'll lose weight, it's that simple. Yes it is better to eat healthy food, but for pure weight loss it really just depends on calories consumed and calories burned.
For those of you still reading, you're probably looking for some macro based advice. Here's what I have for you. Each gram of fat is about 9 cals, protein is about 4 cals, and carbs are about 4 cals. For someone who is exercising hard 3 to 5 times a week I suggest your macro breakdown should be:
Grams of Protein = Current body weight * 0.8
Grams of Fat = Total Daily Calories * 0.2
Grams of Carbs = (Total Daily Calories - Cals of Protein) - Cals of Fat
Grams of Protein = 183 * 0.8 = 147g = 588 cals
Grams of Fat = 1820 * 0.2 = 364 cals = 41g
Grams of Carbs = (1820 - 588 cals) - 364 cals = 868 cals = 217g
Disclaimer: I'm not a doctor. This is all just my opinion. You should consult a doctor before trying anything I talk about here.