Lose 10 pounds in 20 days, looking difficult?
10 pounds in 20 days through natural methods, looking unimaginable.
But it is quite true to lose 10 pounds in 20 days is possible by lose weight macro diet. If you adopt lose weight macros diet sincerely then you can easily lose 10 pound in 20 days. Now a day most of us are facing the problem of obesity and extra fat due to our eating habits and unbalanced lifestyle. So when it comes to reducing our fat to some level, we just celebrate it as a big achievement now a day.
And it is obvious because lose weight is an easy task. It needs time, efforts, dedication and sweat to lose weight. We are spending thousands or lakhs of money to control or to lose our weight. Every day we see a thousands of adds on TV to reduce weight. But 90% of them remains fraud or ineffective. We should be ensuring that we are spending money in the right direction. Today I am going to tell you experienced, effective and proven method to lose 10 pound in 20 days through lose weight macro diet.
So before start telling you further tips on lose weight macros I want to tell a brief about macro diet.
Lose weight macros diet:
Measuring your right food intake is the easiest and reliable way to lose body fat (with less or no muscle loss) and to gain lean body mass (with no or minimum fat gain). Macro diet is an advance step over counting typical calorie counting through android apps or smart health gadgets. In macro diet we counts macronutrient, grams of protein, carb and fats as per your calorie goal. It is very effect technique to select food intake smartly.
Our food intake for right macronutrient and right calorie plays an important role to get your health goals. A macro diet helps us to restrict calorie and give the sufficient fuel to our body what it needs. It customise your choice of food and help you to lose 10 pounds by lose weight macros diet. After knowing macronutrient, you can identify the actual mechanism of fat & weight reduction in our body.
When macros are customised it helps to reduce at least 10 pounds in 20 days. A macro diet promise you keep you energised for the whole day with control of calories. And the interesting fact is that it remains under your control.
So we all need simple and effective methods to reduce our weight.
Best macros for weight loss:
There is a big difference between food intake Vs macronutrient diet. Before going to best macro for weight loss I want to tell you about some basics of foods that help us to decide a planned diet. Mostly people who are actually fitness freak or bodybuilder actually counts their calorie intake, macronutrient rest only thinks about how much they have to eat. And calorie value in each food is different so smart choices of food can drastically change your intake calorie to a great extent.
A calorie is measurement unit of energy. If we go to literal definition of 1 calorie is the energy that can heat 1 kg of water to 1 degree Celsius. And as per the requirement of the work he needs to do we can calculate the amount of calorie he needed. And when we take it in reference to food then that food contains that much amount of energy.
Fundamentally there are three best macros for weight loss that forms the basis of all foods. Each of these macronutrient has a certain amount of energy in calorie.
• 1g of protein amounts to 4 kcal
• 1g of carbs amounts to 4 kcal
• 1g of fats amounts to 9 kcal
• 1g of alcohol amounts to 7 kcal
Alcohol is also one of macronutrient but it doesn’t remain in every food. Mostly energy value is measures as per 100g of product. So for example a food of 100 g contains 7 g protein, 5 g fat and 20 g carbs. Then total food contains (7×4+9×5+7×20=213 Kcal).
Knowledge of macronutrient is also very important because it affect our body differently. It became more important when we consider the body composition not just only weight. You can get the same calories from two foods but their effect on our body could be different (somewhere you can get weight or somewhere you can lose weight).
Generally, we eat food not calorie or macronutrient so we should be also aware the satiety of each food. So choice smarty your food from satiety point of view. E.g. You have two sources to get the same calories (400kl) either you can take 500 g of potatoes or 140 grams of cookies. So you should choose potatoes over cookies as per your body composition.
Eat only processed food can cause you a macronutrient deficiency and health problems in long run. So your food choices should be as per your body requirement.
A low calorie food can cause you a calorie deficit and eating high calorie food can cause you calorie surplus. So according to me the right food choices is vital factor for making a balanced nutrition plan for long run.
Estimate maintenance Calories for lose 10 pounds in 20 days through lose weight Macros diet:
I will not confuse you with complicated formulas while calculating calories for maintenance. I have brought an easiest formula to calculate calories maintenance for your body.
Multiply your body weight in pounds (1pound=.45 kg) with a number between 13 and 16.
1) Very Active People (Manual Labour+ weight training and sports 4-5 times a week) should need higher level of calorie i.e. (16xWeight of your body (in pounds)
2) Moderate active people (Walking or cycling everyday+ Gaming 3-4 times a week) should need second level of calorie i.e. (15xweight of your body)
3) Less Active People (Only weight training) should need lowest level of calorie (13xweight of the body)
Setting a calorie Deficit:
After knowing calorie maintenance for our body we can apply on us through lose weight macros diet. To lose 10 pounds in 20 days you need a calorie deficit. But the important question is how to do calorie deficit. Because there is not a single ideal way to lose weight. So I want to aware you that to check this fact that how many ways we can do a calorie deficiency. So there was a research conducted on two groups of people put into calorie deficit.
One group increased their energy expenditure through cardio while eating the same way and second group didn’t do any cardio but they eat few calories. And it was found out that both the group lose the same weight. So it was proved that you can lose calorie either by doing activities or eat less calories. Ideally a moderate way is the best way to lose fat.
So try a moderate way to lose 10 pounds in 20 days through lose weight macros diet. You will have to do physical exercises as well as reduce your calories intake (loose weight by eating less).
Calorie Deficit Plan:
To lose 10 pounds in 20 days you will have to put a planned calorie deficit lose weight macros diet plan. We have to plan it smartly that we steady lose weight without affecting lean muscle mass.
Ideally you should use a deficit of 20-25 % calorie deficit. i.e. approximately 500-700 Kcal under maintenance. No of calories for rapid fat loss with a 25 % energy deficit, most people lose 1-1.15 lbs(500-700g) of fat per week. Overweight people lose about 700g-1kg in a week.
How to manage Calorie Deficit?
A good calorie deficit plan will only restrict your body to lose fat but not to deal with muscle recovery and growth. If you will eat less to weight loss, it will obviously reduce but it leads to muscle loss, hormonal imbalances and drastic change in physical performance. So do a moderate calorie deficit of 20-25 % to keep a balance in weight loss and muscle loss.
Setting the macronutrient (Lose Weight Macros):
Once the calories have been set next step is to determine from which macronutrient those calories will come. And apart from calorie counting you should also keep in mind that each macronutrient has its own significance. You can’t ignore any one of them. So let’s discuss about it.
The most important macronutrient is Protein in any diet. A proper protein intake will help you to maintain a muscle mass during calorie deficit. According to scientific facts when you lose weight, your body loses more amino acids so to compensate that thing you should consume more dietary protein. A study shows that 1-1.4 g of protein per lb of body that remains almost equal to your weight in lbs. But it is not applicable for overweight and underweight. An overweight person should take (.80x weight in lbs) protein. An underweight person should take (1.3x weight in lbs)
This macronutrient is very important for our health. A low fat level leads to hormonal imbalances and directly affect testosterone production. A high fat directly impacts muscle growth and strength.
Recommended Intake of fat: 25 % of total calorie intake. It will help to make a balance in hormone release.
The rest of the calories comes from carbohydrates. It is the dominating macronutrient in diet. Carbohydrates mainly deals with high recovery and muscular work. Carbohydrate support a hormone called as leptin that regulate our appetite and metabolism. High carbohydrate will support the testosterone to cortisol ratio in active individual leads to better hormone level.
To calculate carbohydrate, multiply grams of fat by 9 and protein by 4 then add those nos. Subtract that no from total calorie no. Divide the balance amount by 4 to get the grams of carbohydrate per day.
This was lose weight macros diet that will help you to reduce 10 pounds in 20 days.