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    Macro’s, Calories & Weight Loss 101

    June 19, 2022
    Posted in Nutrition
    June 19, 2022 Grit Force Fitness
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    Here are a few quick fun facts about calories and weight loss.
    Macronutrients and their caloric equivalent:
    1 gram of Protein = 4 calories
    1 gram of Carbohydrates = 4 calories
    1 gram of Fat = 9 calories

    How many calories would you need to burn in order to lose 1 pound?
    3500 calories is equivalent to 1 pound.

    What would be considered healthy & sustainable weight loss?
    Healthy sustainable weight loss is very dependent on the individual and how much weight they need to lose, however for the sake of simplicity we will say anywhere from .5 – 1 pound per week.

    How can I use this information and apply it to my own life?
    Weight loss requires you to be in a caloric deficit. A caloric deficit means the amount of calories you consume must be less than the amount of calories you expend. Based on the above information you would need to be in a deficit of 1750 to 3500 calories per week to lose the above figures. This would average out to around 250-500 calories per day.

    The easiest way to do this is to eat a protein rich diet, high in fibre, fruits, vegetables & foods you enjoy that will allow for consistency 85% of the time. Drink tons of water and move regularly. Lastly, sleep as much as you can without getting fired or divorced.

    ❗❗Benefits of Hiring a Nutrition Coach to Reach Your Fitness Goals

    Hiring a nutrition coach can be a great way of making sure your eating is steering you towards your fitness goals and not pulling you further away.

    With a myriad of weight loss methods being marketed on every corner, it can be very confusing for many people and often these well-marketed methods produce results, but at the price of your overall good health, both physically and mentally.

    9 Benefits Nutritional Coaching Has to Offer

    1. Personalized Nutrition
    2. Program Adjustments
    3. Accountability
    4. Meal Planning
    5. Encouragement
    6. Progress Monitoring
    7. Nutritional Expertise
    8. Education
    9. Eating for Exercise

    Not everyone can be successful on their own and it’s ok to ask for help. A nutritional coach is a great resource to call on when the weight won’t budge or the fitness goals don’t seem attainable.