Fat Loss – Portion Sizes & Calories
In my last post Fat Loss – Exercise vs. Diet
I talked about the first step towards fat loss that I want you to take, which is regular exercise. Luckily you don’t have to guess what that means because all the workouts that you need are on this website and on the ZCUT DVD program.
Today we are going to take the next step, which is covering the basics when it comes to portion sizes, and caloric intake. This is going to be very important for you if your goal is to lose weight. Whenever someone tells me that they are exercising on a daily basis, their diet is good, but yet they are not seeing results, it tells me only one thing. Their diet sucks. It’s not that they are not trying, it’s mostly because they don’t have an understanding of what is the right diet that will support their efforts.
If you are doing the workouts that I do on a regular basis at least 4 times a week and you are not seeing results, then the problem is 99.9% your diet. When people say it’s genetics, do not listen. You may not have the genetics to be the olympic champion, however every one of us has good enough genetics to lose weight, become lean, and get into an awesome shape. By a regular exercise and proper diet you can completely change your body composition and your metabolic rate so you become the kind of person that has earned fast metabolism and keep it that way. I have seen 60, 70 years old people who gained incredible strength, flexibility, and endurance just by exercising and eating healthy. Those are people who have not been interested in fitness for decades. It’s never too late!
It’s very common for people to eat way too much if they don’t have the proper guidance and if they don’t know the proper portion sizes and at least a ballpark number of their recommended daily caloric intake. Knowing the right amount of food that you should be eating is going to make weight loss much easier for you.
Watch this video, where I explain the proper portion sizes and how to find out how many calories a day you should be eating.
Here are some of the foods that should be included in your diet and the amount of calories for each portion according to www.acaloriecounter.com
1 cup of chopped apple is about 65 calories
1 cup of chopped orange is about 84 calories
1 cup of sliced banana is about 133 calories
1 cup of steamed broccoli is about 54 calories
1 cup of steamed carrots is about 54 calories
1 cup of steamed cauliflower is about 30 calories
grilled chicken breast 4oz is about 120 calories
baked Salmon fillet 135g is about 274 calories
1 large scrambled egg white is about 25 calories
Ahi Tuna Steak 113grams is about 140 calories
10 raw almonds is about 70 calories
1/4 cup of raw Cashew nuts is about 170 calories
1 Avocado is about 227 calories
There are all kinds of websites and apps that will provide you with this info, so I suggest that you get an app or get a chart that you can have always with you.
I will continue to talk about diet so if you have any questions please leave me a comment below. I hope that I showed you with this post that controlling your portion sizes and caloric intake is nothing difficult and that you can start benefiting out of these basic rules right away.
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