So you want to lose weight. The science behind it is not very difficult or complicated.
The science behind losing weight is this:
calorie in > calorie out => weight gain
calorie in < calorie out => weight loss
calorie in = calorie out => weight constant
With this notion, we move forward.
According to the foods and study I have done during planning diets for people, I have come to a conclusion that,
1 gm protein = 4 calories
1 gm carbohydrate = 4 calories
1 gm fat = 9 calories.
You can get the macros for every food you can think of very easily. This is it !!! Yes, you can lose weight with such ease. Now all you have to do is find out the approximate calories you generally burn on a single day. Now, this is very subjective. You can use Calorie Counter – MyFitnessPal, HealthifyMe WeightLoss Coach (for Indian Food as well). Here you can track your weight, set goals, know the approx. calories of food you eat and customise your plan accordingly.
This is it !!! Yes, you can lose weight with such ease. Now all you have to do is find out the approximate calories you generally burn on a single day. Now, this is very subjective. You can use Calorie Counter – MyFitnessPal, HealthifyMe WeightLoss Coach (for Indian Foods). Here you can track your weight, set goals, know the approx. calories of food you eat and customise your plan accordingly.
Common Indian Food Calorie Count
1 phulka without ghee = 90 calories
1 roti = 100 calories
1 banana = 120 calories
1 apple = 100 calories
You can find approx. calories gained from other foods in the apps I have mentioned or you can consult other sites as well.
Common Day-to-Day activities and calories burnt
Sleeping = 68 kg person burns 95 calories per hour (*if you weigh more, you burn more.)
walking = 68 kg person walking at 3.5 kmph walking 1 km (approx 17 min) burns 60 calories.
standing = 68 kg person 140 calories per hour (under ambient conditions. Depends on weight and room temperature) 
You can find approx. calories burnt from other activities in the apps I have mentioned or you can consult other sites as well.
And this way you can track the number of calories you burn in an average day. Then if you want to lose weight eat fewer calories than burnt. And if you want to gain weight eat more calories than you burn. If you want to lose weight quickly, then cut the number of calories significantly. But this has its side effects as well.
Further, if you want any help from my side I can definitely do that. Just go to the Contact Us page and write me a query. I will help you build a custom diet plan.
/ June 24, 2017
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