How To Eat If You Want To Lose Weight

How To Eat If You Want To Lose Weight


in today’s video we’re gonna tell you exactly how to eat if you want to lose weight welcome back to the jump prep news channel where we help you jump rope get lean and live more in today’s video we’re gonna be talking about the role of nutrition in losing weight now Dan myself we love jump rope and we know and you know the jump rope is super beneficial if you want to lose body fat or if you want to lose weight in general but it’s only beneficial and helping you remove body fat if you have your nutrition dialed in right so there’s two things you need to worry about and if you have our workouts out then or you have a free four week challenge which is also linked in description below or you’re in one of our programs of shredding dangerous pool samurai you have the jump rope side of it down but if you want to see physical results in your body you need to watch this video today to find out how to dial in your nutrition part two the first thing you want to do is forget everything you know if you’re watching this video I’m gonna assume that you’re struggling with your weight or you’re struggling with creating the body that you want and if you are that means you’re probably confused by nutrition so instead of being confused go ahead and clear your mind completely we’re gonna start with a clear slate and we’re gonna build a foundation of nutritional knowledge starting now step number one dialing in your calories and macronutrients now this is the number one priority which is why it’s step one after you know step zero we’ll just forget everything that you thought that you knew and the reason why this is so important is because your body is a science equation if you eat too much you’re gonna put on weight if you eat too little you’re gonna lose weight and so really what we’re trying to do is balance this equation so you can create the physical body that you want now we have a calculator that’s linked in the description below so I’m talk to you about calories and how to eat the right amount of calories for your body but for now hold tight because I want to first talk about macronutrients now what max and nutrients are they’re basically what makes up those calories right so calories energy right you can talk about calories or energy same thing calories are burnt when you’re doing exercise or you’re just living your life energies burn okay I think about the exact same way but where do these calories or this energy come from well they come from macronutrients which is food that you’re putting in your body Mac nutrients is just a fancy way of saying the three different categories of macronutrients that you’re consuming all the time which are protein carbohydrates and fats now all three of these macronutrients are equally beneficial okay you need all of them you can’t leave any out not one is better than the other I’ll tell you quickly the reason why you consume all three is because they all have their own benefits okay protein for example it’s really good for cellular repair you need protein to build your body back up cells muscles bone tissue everything like that carbohydrates that is gonna be your number one energy source so when you go out and jump rope for the most part you’re gonna be burning through those carbohydrates so you need that energy so is your brain your brain needs that glucose that you get from carbohydrates to function normally everyday and then finally fats fats are super important for energy as well be your secondary energy source fats are also beneficial for helping you absorb all the micronutrients so vitamins and minerals now that you understand calories and macronutrients I’m gonna go to a quick screen share we’re gonna share with you our calculator which is again linked up in the description below so go down there click that button and I’m gonna walk you through and eye on a screen show showing you how to calculate your own calories and macronutrients alright so hopefully you’ve now gone to the link in the description and you arrived at jump rope dues com4 slash jump road news calculator if you were here all you have to do is scroll down and we’re just going to fill out the information in this calculator so I’m gonna do for myself I am 28 years old I am a male obviously put your age put your gender my weight is gonna be in pound so I’m 183 pounds just to use Google to translate if you don’t know pounds if it’s in kilos it’s an if you don’t know what inches are just use it centimeters you know you know I’m saying all right so I’m 74 inches sedentary light activity moderate or high so sedentary is gonna be you don’t exercise at all light activities and you exercise one to two times a week moderate is three to four and then high activities five or more so I’m exercising five times or more week and my goal is to maintain my body weight if yours is to lose fat then you click lose if you want to gain muscle then click gain go ahead and click calculate and if you’re a woman then the are your numbers okay and if you are a man then you should go down here and click hi this is for protein and then go ahead and hit calculate macros again you’ll see slightly switches the numbers up so now you have the calories carbohydrates protein and fat and you’re gonna plug these into my Fitness Pal I think I try to hit these numbers every day welcome back now that you know exactly what numbers you need to be consuming you’re probably wondering okay well how do I make sure I hit these numbers every day and I’ve to be consistent with it what you want to do is download an app like 5 Fitness Pal this is not a paid advertisement I think it’s owned by Under Armour now we have no associations it’s literally just the app that we’ve always recommended to clients and we use for ourself so go check out my Fitness Pal My Fitness Pal comm the website or the app and use that to input your food every day so you know how much you’re eating and you can match the amount that you’re eating with the numbers you just got now that you know how to track what you’re eating you know how much you should be eating let’s talk about what you should be eating straight up guys please please please just prioritize eating real food ok whenever you think about times where you binge on food in your life I guarantee it’s not like oh I had like 12 pineapples and 19 bananas and I was so bloated the next day most people don’t overeat and bloat themselves with real food so food from the earth like fruits vegetables seeds nuts and also grass-fed meat and chicken and eggs and things like that ok that’s not how most people get overweight or obese you become overweight or obese most likely because you’re eating foods that have a lot of preservatives and they’re just foods that are genetically modified and created from humans and not just things that are growing naturally ok so I’m not even gonna talk about genetically modified food and gluten-free and all the other confusing stuff that really does not matter when it comes to creating the physique that you want all you need to know is that I want you to prioritize eating real food so like I said we want to get our great protein sources like lean meats chicken you know lean cuts of pork beef eggs things of that sort when it comes to your carbohydrates eating sweet potatoes and regular potatoes some starches like that and lots of vegetables fruits when it comes to your fats we want you eating avocados nuts seeds healthy oils at coconut oil things of that sort as a rule try to eat 70% real food and then take the other 30% or so and just eat fun food I call a fun food because come on it’s fun you want to go out with your friends on the weekends and enjoy yourself and so I recommend you know doing the best you can 70 80 percent of the time eating these real foods and then you know get a burger get some pizza get some chips whatever it is that is your your guilt food and go enjoy that and real quick you guys if you want recommendations for other types of foods like specifically what foods that we recommend and help with all this nutrition stuff we linked our jump rope dude nutrition system in the description below basically it takes you step-by-step through all the stuff I’m talking about and you can go back and have a bunch of resources it’s a whole system we created so it’s down in description below if you want to balance out this video otherwise keep watching step number three is optimizing your lifestyle understand that you can make it easier for yourself to follow through and be more consistent with all this nutrition more stuff we’re talking about and some of the things that we do personally is well one intermittent fasting we are super hungry dudes Dayna myself so what we do is we usually skip the first meal of our day we just don’t eat breakfast and what that does is it closes our eating window it makes it easier to not overeat so intermittent fasting is a fancy way of saying that like you’re not eating during a period of the day and you are eating during different periods so for us it usually looks like we we fast you know from let’s say 8 p.m. to 12 o’clock the next day and then we eat from 12 to 8 that following day and if you want to know more about intermittent fasting I’ll put a card in the screen right now and you can go check that out we made a video talking about intermittent fasting a ton but just let you know that’s something we do another thing is compartmentalizing when you’re gonna you know really be on and stretch through the regimen and when you’re gonna get a little naughty alright there’s nothing wrong with a little cheat day like I don’t think you should gorge yourself necessarily but we do kind of compartmentalize our weeks we’re you know Monday through Friday we’re eating mostly Whole Foods and you know Saturday night we might go get a giant pizza and hang out and kick it and go out to dinner with friends and live the life that we want to live but you know finding that balance so throughout the week trying to eat mostly that real food and the weekends loosened up a little bit right it’s a 70/30 rule 8020 rule for all this stuff step number four is consistency none of this stuff I’m talking about works if you don’t stay consistent if you have physicals or body goals that you want it might take you a day it might take you a week it might take you a month it might take you a year might take you three years to get to that body but you will get there you will create your absolute best physique your body if you stay consistent play the long game when it comes to stuff and understand that it gets easier as time goes by for example me personally I don’t really track my calories of micronutrients anymore because I did it for so many years and now I can look at food and I kind of understand that okay yeah that’s that amount of food and I just make my life easier as well like for lunch I’ll go have a big salad and I have an idea of how many calories and macronutrients are in that and then for dinner I’ll have a big brutal Bowl and I’m like okay fair enough I know that’s my calories and macronutrients for the day and I don’t need to plug it into my phone every day so I’m basically repeating the same meal so that’s a helpful thing and just understand for you and your whole lifestyle it does get easier the more you do this the better the results and the easier it becomes so quick recap step number zero forget everything you thought you knew all right you don’t have to be gluten free vegan paleo insert diet to just do the things we talked about in this video step number one calculate your calories and macronutrients step to eat real food step 3 optimize your lifestyle step 4 consistency do you have any questions please drop them in the comments below we’ll be happy to answer them for you like the video subscribe if you haven’t already and as always do the thing

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