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Are You Overeating or Undereating?

How do you know if you’re overeating or undereating?

Here you’ll learn all about how to figure out how many grams of fat, protein, and carbs you should eat each day so that you don’t overeat or undereat.

Firstly, the answer is based on your goals. So, what are your goals? Do you want to:

  • Lose fat?
  • Gain muscle mass?
  • Maintain your weight, but become leaner?

Answer those questions first.

After you define your goal, you’ll need to find your BMR.

Find your BMR

This is the number of calories that you burn in a 24-hour period, while your body is at rest (but not sleeping). You can find a free calculator online that will help you calculate this number.

Or, you can do the following calculation: divide your body weight by 2. Now multiply by 24.

This will give you a general approximation of what you need to be eating in order to effortlessly lose some weight, or if exercise isn’t a part of your day simply maintain your current BMI. If your goal is to put on size, you will need to increase these numbers based on how fast/slow you are looking to add size.

Example of a 200lb man:

200 / 2 = 100 x 24 hours = 2400 calories.

This means this man should eat 2400 calories across the day. I recommend breaking this number of calories into 5 or 6 meals per day.

If you want a more accurate calculation, then use a body fat caliper. You can find them on Amazon.com for $4. This will give you a more reliable body fat reading. You can then input those figures into an online BMR calculator.

Use an activity multiplier 

To make the reading even more reliable, you can use an activity multiplier (again, find an online calculator that makes this process easy). This will help you to add the required extra calories if you have an active job.

Use your BMR calculation to assess your needs

⚡ Related: Learn How to Easily Calculate Your Calories

As you know I recommend foods from nature, such as:

  • Fish
  • Fowl
  • Nuts
  • Seeds
  • Lean meats
  • Vegetables
  • Fruits

With this in mind, you should consume the required number of calories from the quality food sources listed above.

You should then structure your macronutrients so that you don’t store any fat at night. It is advisable to eat your carbohydrates around your workout times.

For the first 3 meals of the day, consume one-third of your calories from each food group (fats, proteins, and carbs). As you get to meals 4,5, and 6, taper off the carbs and eat more calories from proteins.

When I’m cutting, I like to eat 100% of my calories from protein (for meal 6). I also stop eating 3 hours before bedtime to ensure I get as lean as possible.

Use the tips and system above in order to figure out your calorie intake, and make sure that you don’t over or under eat. You can also sign up for a Custom Meal Plan and have one of our expert nutritionists make a nutrition program designed specifically for you and your needs.

If you have any comments or questions, leave them below.

3 Distinct Correlations That Link Stress To Binge Eating

Do you find yourself binging under stressful situations?

You’re not alone.

In fact, I remember when I was in college, stayed up all night cramming for that 9 am mid-term.  I absolutely hated the cravings.  It was like I stayed hungry all night long.

In this post, you’ll see:

  • What the hunger hormone really is
  • How the hunger hormone is triggered
  • How to control stress so you don’t binge
  • 7 ways to control your appetite and not binge

I was constantly reaching for my comfort foods; frozen pizza, cereal, and my all-time favorite candy Starburst.

What I didn’t realize at the time was WHY..?

For me it was the pressure of college, maybe it’s something different for you.

With that in mind, if we understand where this urge comes from; then we can better prepare and our chances of controlling it increase ten-fold.

What is the “hunger hormone” and how do we trigger it…?

Binge_Eating_Male-300x204

 

Research suggests ghrelin, aka the “hunger hormone” plays a key role in triggering individuals to indulge in high-calorie, high-fat “comfort foods” in response to stress.

Researchers have also discovered that ghrelin influences the transmission of nerve signals to the area of the brain associated with pleasure and reward behaviors

Many experts believe this to be the reason why we more often than not reach for these so-called “comfort foods” during times of stress

⚡ Related: Learn How You Can Use Sleep to Control Stress and Hunger

The stress is inevitable… How do I get control?

You can control ghrelin by making sure you eat throughout the day. I normally recommend that my clients eat every 3-4 hours and to make sure to include protein and healthy carbs. I recommend getting on a Custom Meal Plan and have one of our expert nutritionists create a nutrition program of the foods you should be eating so you can get it under control. Sometimes you need help, and that is ok.

Additionally, make sure to get enough sleep (8 hours is recommended).  Exercise regularly and try to reduce stressful situations.  This may mean fewer commitments, or maybe you need to take a relationship inventory.

Often times the stress in our lives can be caused by friends and family.

It may be time to discuss your feelings and the effects of certain people in your inner circle.  They will understand if they truly love you and care about your well-being.

Remember to take care of yourself, you’re the only one you’ve got!

Here is How You Can Beat The Binge and Control Appetite

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