HOW TO FIX YOUR DIET IN 5 SIMPLE STEPS
Fix your diet in 5 steps

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Hey guys! Do you think you need chicken and brocolli to have a healthy diet? Hell no! Let's fix your diet. I know, who the hell wants to talk about diets!? The word literally has die in it. (ha! bad puns). In this video, we're going over 5 simples steps that you can implement right now to get your diet on track. Calories. What are they? For now, I want you to think of them as energy. To maintain your bodyweight you need to eat a certain number of calories (maintenance calories). To increase your bodyweight, you need to eat above your maintenance calories and this is called a caloric surplus. In order to lose weight, you need to eat below your maintenance calories which is referred to as caloric deficit. It's that simple. Don't know how many calories you're eating? Grab you phone and get a calorie tracker app like myfitnesspal or lifesum so you can get a better perception of what you're eating. I don't want you to stress about the numbers, this should be a guideline so you can measure your progress. Macronutrients, often referred as macros are proteins, fats and carbohydrates. Your body needs all of them. How do they work? You should eat according to your lifestyle. If you're going to workout, you'll need more carbs than if you were going to stay in watching netflix all day. Don't eat extra energy that your body doesn't require. In terms of calories, 1g of protein and 1g of carbs has 4kcal while 1g of fat has 9kcal. If you understand how food works, you'll be able to eat according to your goals and dieting won't sound like a chore anymore. What practical steps can you implement right now that will help you fix your diet? Step 1: Drink more water. How much water do you drink on a daily basis? Most of us don't drink enough. Water has no calories, surpresses appetite and will not make you bloated. Step 2: Prioritize vegetables and lean proteins to ensure a lasting feeling of satiety. You won't be as hungry as often and this will lead to less cravings. My go to choices are legumes like beans, chickpeas, lentils and for proteins I like chicken, turkey, rabbit, tuna, etc. Step 3: Eat more fiber. How many greens and fruits do you eat daily? I bet you could incorporate more greens on your diet. More greens equals to more fiber and more fiber equals to more gains. Fiber makes it that your body releases energy gradually and will alow you to feel more satiated and crave less. Step 4: Don't go overboard on fats. Just because they're good for you, doesn't mean you should abuse them. Remember that 1g of fats has 9kcal. There is a big difference between using 5-10ml (45-90kcal) of olive oil to 20-30ml(180-270kcal)! Step 5: Relax. We stress a lot about so many things on a daily basis, food shouldn't be another one. I'm guilty of this as well. Don't think of good foods and bad foods, think of food choices. Each choice will have its impact. Would you expect to have a 6 pack whlist eating McDonalds every day? Of course not. But sometimes you're bound to cheat your diet and that's ok, it's only normal! Enjoy. The sooner you realise you're in this for the long run, the more awesome you'll feel. The portuguese word for today is "obrigado". Obrigado means thank you and I'd like to thank you for watching this video, you are awesome! Like, comment and subscribe for more content and don't forget to eat your vegetables! I'll see you on the next one! :D

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Henrique S.H. : Iā€™m dying šŸ˜‚