Food
First, if you’re focused on losing fat, aim for a deficit of around 500 calories per day or 3,500 per week. There are 3,500 calories in one pound of fat, meaning you’ll lose (at least) 1 pound of weight per week — probably more initially as you lose water weight and flush out other waste.
You need to know your BMR (Basal Metabolic Rate) as a starting point, which is how many calories you need to consume each day based on your current activity levels. You can calculate that here. Once you know your BMR, subtract 500 calories. That’s your daily calorie target.
The psychological impact of tracking goes a long way to keep you on track. If you screw up at one meal, you can make it up at the next meal by eating fewer calories, etc.
Protein is extremely important because it’s the building block for creating new muscle. Generally, you want to take in 1 gram of protein per pound of body weight, per day. If you weigh 200 pounds, you consume 200 grams of protein per day — typically 2-3 protein shakes and 3 meals per day.
To keep sane and stop your metabolism from slowing down, you should also have one day per week where you eat whatever you want. This is called an “off day”. If you’ve been craving chocolate, fries, etc, you eat them on your off day. Keep in mind, however, that you shouldn’t eat 20,000 calories during your off day. Eat what you want, but don’t over do it.
If you feel like eating crap during the week and the craving is really, really bad, keep an “Off Day List” which contains all of the foods you’re craving. The simple act of writing down the food you crave and knowing you’re only 1/2/4 days from being able to eat it will help.
When you have a craving for a food you only eat on your off days, go back and read your “why” statement. Read it 20 times. Then go on Youtube and watch a few “before and after” weight loss (or muscle gain) transformation stories. That should be enough to curb your cravings 95% of the time.
You’ll also want to regularly check your pH levels using pee sticks. You can buy them from any drug store. New research is showing a strong relationship between the acidity in your body and the amount of fat you hold on to, regardless of how much exercise you do and what you eat.
If your pH level is low (5.5 or less on a scale of 0–10), your body is highly acidic and will hold on to fat to protect organs from damage. The lower your pH level, the higher your chance of cell damage and mutation which can lead to cancer if enough acid forms in your system over time.
If your pH level is neutral or slightly higher (6.5 to 8), your body is more alkaline, contains less acid and therefore your body won’t hold onto fat, as there’s no damage to protect your organs from.
What’s the easiest way to get your pH level up so you’re more alkaline than acidic? Drink at least one (ideally two) fresh green juices every day. Buy a Nutribullet and throw in a handful of spinach, a handful of kale, half a cucumber, an Apple, a squeeze of fresh lemon juice and a cup of water. Blend it up and drink it. Simple.
https://medium.com/personal-growth/the-misunderstood-psychology-of-weight-loss-how-to-lose-30-pounds-in-2016-c26fbd8e16f3
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