75 Hard Diet Plan (basic diet info for anybody!) скачать в хорошем качестве

75 Hard Diet Plan (basic diet info for anybody!)

So being that, I am not a dietitian and a nutritionist. I wanted to be very careful with the information I provided in this video. I truly think this is a very safe and smart explanation of the basics of what you need to know in order to lose weight. There are so many online calculators for caloric intake or fat loss, and so many methods from crazy idea, fad diets the things that legitimately work two things of anecdotally work. What I am providing is a great place to start with on your 75 Hard, or weight loss journey. I cover the basic calculation of multiplying your weight by 15 which will show you your maintenance calories. If you multiply your weight times 12, that will show you how many calories to eat in order to lose weight. That will put you in a 500 cal a day deficit. They say there are 3500 cal in 1 pound of body fat. So over seven days if you’re eating 500 cal less than your maintenance you should burn 1 pound of body fat per week. If you’re doing the 75 Hard program that means over the next 10 weeks, which is just about 75 days, you will lose around 10 pounds. This does not include exercise! So you may see better results than that! I also cover the basics of proteins, carbs and fats, also known as macro nutrients. There’s 4 cal per gram of protein and carbs and there is 9 cal in a gram of fat. I show you how to calculate your macros and how many grams of protein, carbs and fat to eat. I spread those out over three meals as a solid base starting point. I highly recommend testing tracking in tweaking this diet to what works best for you. I use the Lose It! app, you could also use my fitness pal. If you have any questions, or would like me to go deeper, leave me some info in the comments, and I will get back to you! #75hard #75hardchallenge #dietplan #howtoloseweight #macros #protein #carbs #fatloss #75harddiet