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hey guys today we're going to learn how to lose weight by manipulating calories weight loss is a goal so many people have at some point in their life and there s just an abundance of information and diets out there telling you how to achieve this goal and what the diet industry would like you to believe that weight loss is difficult yet at its core weight loss is simple math calories in versus calories out today we will look at what calories are how they work and how you can manipulate them to help you lose weight let s start by looking at what calories are calories are a measurement of energy a single calorie known as a gram calorie refers to the amount of energy it is needed to raise one gram of water by one degree Celsius the calorie you are most familiar with food calories or kilocalories one food calorie equals one thousand gram calories and is the standard means of measuring the amount of energy in thefood you eat with the exception of watereverything you eat and drink containscalories and these calories provideenergy needed to your body the amount ofcalories in your food is
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mainly determined by fat protein and carbohydrates known as macronutrients all food contains one or more of these macronutrients and each one contains a different amount of calories or energies carbohydrates and proteins have four calories per gram while fat has nine calories per gram and alcohol has seven calories per gram in simple terms this mean 100 grams of pure protein has 400calories while 100 grams of fat has 900calories when you see the calorie content of your favorite food what you are seeing is the amount of energy that food will provide based on its unique mixture of fat protein and carbohydrates how do calories work now that you know what they are every person needs a certain amount of energy every day for basic human function and to keep their body alive calorie intake is an easy way to measure and determine how much energy you need to make sure that you are getting the right amount how much energy or how many calories you need each day depends on your age gender height weight and activity levels you may have heard others talking about their
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metabolic rate or metabolism remember bollock rate and metabolism is the amount of energy your body uses each day to support yourheart lungs and brain function to digest food and exercise and complete yourdaily tasks so basically it s the amountof energy that is needed to do your workthroughout the day your resting or basalmetabolic rate is the minimum amount ofenergy you need each day for thesefunctions if you are completerest because very few people arecomplete rest all day the amount ofcalories you need take into accountinto any activity that you do no matterhow heavy or light extra movement meansextra energy to fuel the movement sowhat exactly does this mean it meansthat a male of average height and weightwho doesn t do any activity during theday would need less calories or energyor food than a male of the same heightage weight who is active all day itseems pretty simple right and it islet s take a look at it in terms ofweight every time you eat or drink youare taking an energy to fuel your bodyand every time you exercise or performan activity you are taking that fuel orusing your energy out of your body whenyou take in enough energy or
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calories each day to meet your body s needs your body uses that energy for its daily functions and your weight remains the same remember when I said weight loss with simple math when we take in more calories than we need your body stores this extra energy and puts on weight when you take in fewer calories than you need your body uses its stored energy and makes up the difference and allows you
to lose weight so let s say that you need around 2,500 calories a day based on your height weight age gender and activity level there are online calculators and I suggest doing this if you consume 2,500 calories throughout a day your body will receive all theenergy it needs it doesn't t need to store any or use any extra now if you were to consume 3000 calories a day instead of2,500 your
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body will first use those2,500 calories and then store theremaining 500 calories for later usemany people believe that this caloriesare stored the same way that they arereceived the fat is stored as fat theprotein is stored as muscle and thecarbohydrate is stored of sugar this isnot the case it s not true your bodydoesn t care where the calories comefrom just that it has them so theseextra calories are stored as energy andlead to weight gain in the form of extrabody fat regardless of the type ofcalories that you ate extra energy isextra energy and if your body doesn tneed to use it it simply stores it onthe another hand if you were to only eat2,000 calories a day instead of 2,500your body will lose those 2,000 caloriesfirst and then find the extra 500calories it needs by releasing some ofthe stored energy in your body or extrabody fat generally when you are tryingto lose weight the goal is to losestored body fat that s the fact that youwant to get rid of people want to maketheir waistLimor they want to make their arms lessflabby they want to get rid of that bodyfat in some cases your body may burnstored sugar or glycogen first beforeburning the fat and in some extremecases it will break down muscle tissuefor
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extra energy the good news is isthat you are able to manipulate caloriesand your body s stored energy to loseweight and it s easier than you thinkthe first thing to remember is that howyou get your calories is less importantthan how many you consume although thecalorie value of macronutrients differ acalorie is a calorie no matter where itcomes fromif you need 100 calories your bodydoesn t care if it s 100 calories ofprotein or fat or sugar so long as 100calories this has been proven and therewas a guy that went on a diet he ateless than how many calories he neededbut he ate it all in gas station junkfood and he still lost weight so itdoesn t matter if it s junk food or ifit s prime steak it doesn t matter thesecond point is remember that to take infewer calories than you need each dayeven if you only need 100 to 200calories less you will lose weight overtime because your body will be forced tofind those extra calories from storedenergy usually in fat on your bodythe third point to know whenmanipulating calories for weight loss isexercise most people focus on lowintensity or steady-state cardio whentrying to lose weight for examplewalking the same speed or intensity fora long period such as 60% effort for 60minutes now there s nothing necessarilywrong with exercising this way you willburn calories but you will only burnthem while you exercise if you re tryingto manipulate calories and burn thestored energy faster high-intensityexercise is a much better ideahigh-intensity exercise means exercisingat a high intensity level such as 80 90percent of your effort for a shortperiod of time such as 20 to 30 minuteson the surface you will burn fewercalories because you are exercising forless but high-intensity exercise keepsyour metabolism raised long enough evenafter you finished exercising so doesweightlifting weightlifting is a greatway to burn calories even after you redid weightlifting this means that youcan continue burning calories for up to24 hours after
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your exercise sessionlet s say a 60 minute walk burns 400calories your heart and metabolism areonly raised while you re walking andreturn to normal when you re finished ifyou complete 20 minutes ofhigh-intensity exercise you might burn200 calories after you ve finished yourheart rate will return to normal butyour metabolism will stay high this iskey it stays highfor an hour after your session and thisgoes for cardio and weightlifting that san extra 600 calories you have tocontinue to burn burning you a total of800 calories now if your body needs2,500 calories and you ve only eaten2,000 calories and then burn 800caloriesthat s a 1300 calorie that your bodyneeds to take from stored energy do thisfour or five times a week and that s alot of stored energy that your body isusing in general terms most people use3500 calories as one pound so you canuse this in your calculations you needto lose five pounds of a month you needto lose one pound a month are you aimingto put on muscle as you can see thebasics of weight loss are simple createa calorie deficit either by eating lessor exercising more and your body isforced to burn stored energy and get theextra calories off that it needs toregulate your daily needs best of allyou can choose how to create thisdeficit either by eating l
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ess or by exercising more or both and to manipulate your calorie needs to lose weight oh yeah I want to mention one more example I heard this when I was in school that when you re trying to lose weight you can t just say oh I want to lose some stomach fat that s not how it works your body is like a pool so if you want to get rid of your stomach fat you re going to have to decrease the total amount of body fat all over your body if you want to get rid of those I want to give you five psychological tips that will help you actually lose weight if you have any other tips be sure to leave a comment below tip number one is goals so one of the best ways to get your mind ready forthe unnerving task of losing weight isto set goals this is a tactic that canbe used for pretty much any situationyour financial life your relationships but it s especially useful with weightloss when you set realistic goals foryourself you can then tackle things onepound at a time losing hundreds of ofpounds may seem impossible but when
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yousplit it up into segments of a fewpounds each month it seems a lot moredoabledon t stress if you don t meet yourgoals just try extra hard next time andfocus on the next monthnow these goals should be written downnot just vague ideas in your head pinthat list of goals to your fridge with amagnet or somewhere else that you ll bereminded very often and you ll be amazedat what you can get done tip number twois rewards along with setting goals agood way to make weight loss seem a lotmore doable is to have rewards aftereach goal youfor example tell yourself that if youlose 10 pounds this month you ll buyyourself that fancy new wristwatch thatyou ve been eyeing another tip is theygive your friend $100 or $500 or someother item of value to you and tell themnot to give it back until you ve reachedyour goalthis will make losing weight seem like amuch more positive thing than if theonly reward is to move on to the nextgoal it s another simple way to trickyour mind into thinking that the lightat the end of the tunnel is just alittle bit further tip number three is portioning now another
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psychologicaltrick of weight loss is portioning thisis a simple and effective tactic what itinvolves is simply taking your snacksand splitting them into portions usuallywith a ziploc bag or Tupperware or someother kind of container when you feellike snacking don t feel guilty aboutgrabbing one of these small portions andmunching on them when you finish theportion you will most likely feel fulland satisfied now this is becausesplitting snacks into portions tricksyour mind into thinking you ve eatenmore than you actually have when youfinish a bag full of pretzels forexample you feel like you ve finished itall instead of continually reaching intothe bag for more not only is your mindtrick but your stomach feels full aswell the next tip is to journal and takenote of your barriers it s not a goodidea to be too hard on yourself whentrying to lose weight this will onlystress you out more making it harder tolose weight instead of gettingfrustrated with yourself when you losediscipline take a second to thinkask yourself why did I lose focus whatwas it that made me give in to mycravings when you figured out whatcaused you to eat that cake or ice creamyou can take note of it and you will bebetter equipped to deal with it or avoidit in the future the goal of weight lossdemands that you approach your own bodyand mind with a very scientific mindsettry to view it all as an experiment ifyou think about what caused the slip upinstead of blindly getting mad atyourself you can improve your disciplineand be ready for the next time you facethat barrier the last tip is to distractyourself anyone who s ever tried to loseweight knows that craving can rear theugly heads when you least expect it sohow do you prepare to deal with them onetip is to come up with distractions takea notepad and write down ten things thatreally occupy your mind things likevideo games sports or doing chores areperfect
