In episode 8, I wrote about the six effective ways to lose fat. In this episode, I will be discussing the 4 reasons why you can’t gain weight.
Why you can’t gain weight
You are not eating more than enough
Your calories are very low
You are too active
You have a fast metabolism
You are not eating enough
When you are not eating enough, you will hardly gain weight. Sometimes you might be thinking that you are eating enough but chances are, you are not.
This depends on the type of body you have. There are
To know if you are eating enough, you need to know the number of calories your body needs in order for you to gain weight. Once you know the number of calories you need, use them to eat enough food for your body.
As long as you are not eating enough for your body, you will never gain weight.
Your calories are very low
At times it is hard for you to gain because your calories are usually very low for your type of body. We all require different calories for our different types of bodies.
Other people have bodies that require low calories in order for them to gain, hence it is easy for them to.
For you, it might be that your body requires high calories before you can even begin to gain. This is why it’s very important for you to calculate if you are eating enough calories for your type of body.
You are too active
It might be that you are too active in your day-to-day activities hence it is hard for you to gain. This might be caused by you working a demanding job or by you walking long distances.
Once you are doing one of the above or both, then your eating also needs to match how active you are.
When you eat according to how active you are, your body will respond swiftly and it will be easy for you to gain.
To eat enough for your body, visit TDEE to calculate your calories according to how active you are.
You have a fast metabolism
Another reason why you can’t gain is that your metabolism might be very fast. It is hard for a person with a fast metabolism to gain because their body burns calories at a higher rate. The solution to this is, to consume more food.
The food that you choose should be nutritious food to avoid gaining a lot of fat in the process.
Foods to avoid include sugary foods, fizzy drinks, chips, etc. To know more in-depth about the type of foods to avoid, check out this post.
That’s it for this post. These are some of the reasons why you can’t seem to gain weight despite how much you eat.
The core of it is that you think you are eating enough but you are not eating enough for your body type.
Please share this post if it has helped you. Subscribe below for more fitness episodes
Get enough protein (0.8g to 1g per pound body weight or 1g of protein per height in cm)
Get enough sleep (7-8 hours)
Drink 6 to 8 glasses of water daily
Do HIIT cardio 1-2 times a week
Be in a caloric deficit
To be in a caloric deficit simply means that you need to eat less food than what your body requires to burn off fat.
This can be done in various ways. It can be done by reducing your food intake, counting your calories, or removing certain foods from your diet like carbohydrates for instance.
If you want to learn more about what a caloric deficit is in-depth, please check out this article from Healthline.
Lift heavy weights 3-5 times a week
To cut down fat without losing muscle, you will need to start lifting weights 3 to 5 times a week depending on your schedule.
You will be able to lose fat while maintaining or gaining muscle at the same time.
If you don’t know the types of exercises you need to lift weights, I will write an article explaining them in another episode. (Subscribe below if you want the episode)
Get enough protein
You need to consume enough protein that is enough for your body to maintain as much muscle as possible while trimming down the fat.
The amount of protein varies per individual. The rule of thumb is that you need 0.8g to 1g of protein per pound of body weight or 1g per height in cm.
This means that if you weigh 177 pounds (80kg), you will need to consume between 142g to 177g of protein. (0.8*177=142g to 1*177= 177g)
In terms of calculating your protein intake using height, if you are 166cm tall then you need 166g of protein (166*1=166g).
Get enough sleep
Sleep is important for you to be able to recover from lifting. You need to get at least 7 to 8 hours of sleep every night in order for your body to rest properly.
This helps by making your muscles grow while at the same time, your fat is going down.
Drink 6 to 8 glasses of water
I can’t stress this enough, you need enough water to stay hydrated while you are working out. You will become stronger and be able to melt fat fast quickly.
Jogging 1 to 2 times a week
You don’t need to kill yourself on the treadmill or Elliptical Bike every day in order for you to lose fat.
You can just jog 1 to 2 times a week. Considering that you are doing all the other above-mentioned methods, this is considered enough for you to reach your goals.
In Episode 6, I wrote about 4 ways to track your fitness progress properly. In this episode, I will be discussing the difference between Fat vs weight loss.
The difference between Fat and weight
Fat is the amount of fat you have in your body when you minus muscle, water, bones, etc.
Weight is your fat +muscle +water, bones, etc.
If you are someone trying to lose weight, you should focus more on losing fat than weight.
Don’t focus too much on the number on the scale because it can be anything from fat to muscle and it doesn’t tell the full story of how you are progressing.
To check if you are progressing properly, check out this article.
How to measure your weight vs Fat
To measure your weight, you will need a bodyweight scale to know how much your body weighs.
To measure your body fat, however, it’s a different story. You can measure your fat in various ways.
One of the ways is to get a bodyweight scale that also measures your body fat. A body fat scale works by using sensors underneath your feet that use bioelectrical impedance.
To understand fully how the body fat scale works, please check out this article from Healthline.
Another way is to take a Dexa scan. Dexa stands for Dual-Energy X-ray Absorptiometry. This can be done by booking an appointment through your doctor. Ask your doctor if they provide a Dexa scan.
Source: Medicalnewstoday.com
The Dexa works by sending a low x-ray beam that accounts for two compositions within your body, one calculates soft tissue and the other calculates bone.
The scan provides you with a depth analysis showing your fat, water, muscle, etc. To know the in-depth details of the scan, read more about it here.
Another way to measure your fat is to get a body fat caliper.
A body fat caliper works by clipping the parts of your body and then taking those measurements to calculate how much fat you have. Below are how measurements are taken for both men & women.
For males:
Chest: half the distance between the armpit and the nipple.
Abdominal: vertical fold 2cm to the right of the navel.
Thigh: half the distance between the kneecap and the top of the thigh.
For females:
Tricep: vertical fold at the midpoint of the back of the tricep between the shoulder & elbow with the arm relaxed at the side.
Suprailiac: diagonal fold above the hip bone.
Thigh: half the distance between the kneecap and the top of the thigh.
To know how to use a body fat caliper in detail, check out this YouTube video for men & this YouTube video for women.
These videos will show & teach you how to properly use a body fat caliper to measure your body fat.
Please follow through with the video and write down your measurements so that you can later use them to determine your body fat.
Then after watching the above video, use this website to calculate how much body fat your body has.
You will use the measurements you took while watching either of the above YouTube videos to add to the website. This will give you your body fat results.
Tracking your fat loss instead of your weight loss is the most accurate way to know your fitness progress.
I highly advise that from now on, start measuring your progress using how much fat you have rather than weight in general.
In episode 5, I spoke about the equipment that you need in order to start working out. In this episode, I will be telling you about the 5 steps that you need to take in order to measure your fitness progress properly.
There are many ways to check how you are progressing in the gym. Most of us however only know using the body weight scale as the only way to track our progress.
This, however, is not entirely true because the bodyweight scale doesn’t tell you the full story regarding your weight loss journey.
The scale only tells you how much your weight has dropped but this weight can be anything from water, muscle, etc.
There are other 4 ways that you can use to track your fitness progress without stepping on the scale, and these ways will give you more of an accurate reading on how you are progressing.
The 4 steps on how to measure your fitness progress are as follows:
Mirror Pictures
Clothes Getting Loose
Body Fat Drop
Tape Measure
Mirror pictures
The mirror is one of the best ways to measure how you are progressing in the gym. Taking before and after pictures will give you more accuracy regarding how you are progressing.
Take pictures of your front body and side body in front of the mirror while you are half-naked. Take these pictures once every month to see how much you have progressed.
I know it can be a bit embarrassing to take mirror pictures if you are not happy with how your body looks.
How I advise my clients is that they should just take their first mirror pictures and then hide them somewhere, so that they don’t look at them every day.
This will motivate you to have a clear picture of how your body changing.
Another way to check your progress is by trying on your old clothes. When your old clothes start to get loose that is when you will know that you are headed in the right direction.
So pay attention to how your clothes are fitting, the looser they are, the more progress you are making.
3. Body Fat Percentage Drop
Body fat is the amount of fat compared to the amount of muscle you have.
This is actually the best way to track your fitness progress properly. This will show you how much fat you need to lose.
There are various ways to measure how much body fat you have. One of the ways is to use a body fat scale.
The scale measures everything from your bones, water, skeletal mass, fat, protein, etc. If you want to know your progress in-depth, then I highly recommend that you purchase a body fat scale.
Are you a person who likes working out from home? Tired of going to the gym? or do you want to work out but lack money for a gym membership?
If you answered yes to one of the questions above, then this post is for you.
In Episode 4, I discussed the best type of diet. In this episode, I cover everything regarding the type of fitness equipment that you need in order to start working out from home.
Most of the time we don’t have enough time to go to the gym but are fascinated by the idea of working towards our dream body.
Perhaps you can’t picture yourself working out in front of a crowd (I know that feeling), but you wish to have that body that you have been dying to have.
Maybe you can squeeze in 30 minutes into a workout but are forced to do nothing because maybe:
The gym terrifies you
You have to rush to work
You just wanna workout from home
Can’t afford a gym membership
Fortunately enough, there’s a solution for you to squeeze in a workout or two despite the little time that you may have.
That solution is nothing but getting yourself gym equipment that you can use from the comfort of your home.
If you don’t know which equipment to buy, then I recommend the following working out from home gym equipment for you:
Treadmill
Barbell Bench
Barbell
Dumbbells
Elliptical Bike
Treadmill
>
Sometimes you are strapped for time to go and jog or run at the tracks, and you just want to jog from home then having a treadmill in your home can be a very convenient way to assist you to lose weight without having to go outside of your house.
The best thing about having a treadmill in your home is that you can run or jog at any time of your choice.
20 minutes of using it when you wake up or just before you sleep can make a huge difference to your body, which is why I highly recommend that you have it in your home.
It is useful for those who just want to get their old clothes to fit again or if you want to improve your cardiovascular.
Benefits of using a treadmill
It can help to boost your cardiovascular level
Helps with weight loss
It reduces the risk of heart diseases
It increases your heart rate
Features
Walking/running surface
5 inch LCD display that is easy to read and keeps you updated on speed, incline, time, distance, calories, and pulse.
Speed range 0. 5 -10 MPH (0- 16Km/h) allows for users of all fitness levels.
12 preset programs for a variety of your workouts.
For a person to increase strength, one must strength train using his/her body weight or free weights. In this case, this is where dumbells come into play.
Dumbells can help one to increase their strength when they add them to their workout routine.
Dumbbells can be used in workouts such as the Dumbell curl, Dumbell squats, Dumbell press, etc to name a few.
So for a person who does not have time to go to the gym or who just wants to work out from home, they can really come in handy.
They can also be used to perform ab workouts to intensify the growth of the abs.
Benefits of using dumbbells
They burn calories
They help you to increase your strength
Can be used for joints flexibility
Features
Easy-grip for a secure hold
Ideal for fitness classes or at-home workout routines
That’s it. This is the only equipment that you need to get started on your journey NOW.
I will appreciate it if you can share the article on your social media if it has helped you. In episode 6 I will be discussing ways how to measure your fitness progress properly.
On Episode 3, I wrote about what calories are and how you can apply them to lose weight. This time around I will be discussing different types of diets, and what are the best diets for you.
What is a diet?
First and foremost, what actually is a diet? When it comes to what a diet is, many people usually associate the word “diet” with starving and punishing yourself.
This is in fact not true. Proper nutrition will not lead to any starvation or punishment.
With that being said, in simple non-scientific terms, a diet is when one chooses to eat certain food and exclude certain food from their everyday meals for a particular period of time.
The type of food one chooses to exclude and include is entirely up to their preference and what their body type prefers.
Not every diet will work for everyone, hence there are so many different types of diets. Below is a list of some of them.
Types Of Diets
Keto
Paleo
Vegan
Vegetarian
Blood type
Low Fat
Intermediate Fasting
If It Fits Your Macros
Crash Diets
Detox Diets
Keto
A ketogenic diet is a diet that consists of low carbohydrates and high fats.
The reason for the low Carb is that, when you are low on carbohydrates, your body’s glycogen and insulin level drop which in turn uses your body’s stored fat for energy, which then causes fat loss to occur.
To learn about the keto diet in-depth, here’s an article where I explain the keto diet fully.
If you want to lose weight in the best possible way, get your own personalized keto diet according to your food preferences to help you reach your body goals faster.
Paleo Diets
A paleo diet is a diet where you consume natural food only. It is believed to be the diet that cavemen used to consume back then.
The basis of the diet is that if cavemen didn’t eat it then you are also not supposed to eat it.
It consists of unprocessed foods, fruits and vegetables, meat, fish, and nuts. it limits legumes, dairy products, and grains.
Here’s an article that explains the paleo diet in depth.
Vegan Diet
A vegan diet is one that completely eliminates all animal products.
This includes eggs, meat, dairy products. It mostly consists of vegetables and fruits.
The vegan diet will help you to lose weight but I don’t recommend the diet as it has been proven to cause nutrition deficiencies due to it being strictly plant-based.
A vegetarian diet is where you don’t consume any meat, fish, chicken, or any animals.
Instead of avoiding animal products altogether like the vegan diet, vegetarians are allowed to consume animal products like dairy products, eggs, etc along with fruits and vegetables.
A blood type diet is a diet that is based on what your blood type is.
It is usually recommended by doctors to people who cannot lose weight when they consume certain foods.
Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy.
Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains. People with type A blood have a sensitive immune system.
Type B blood: Avoid corn, wheat, tomatoes, peanuts & Chicken. You are allowed to eat green vegetables, eggs, certain meats, and low-fat dairy.
Type AB blood: Foods to focus on include seafood, dairy, and green vegetables. People with type AB blood tend to have low stomach acid. Avoid caffeine, alcohol, and smoked or cured meats.
Intermediate Fasting is when you eat for a period of time and then fast for the rest of the time. The most popular time to intermediate fast is the 16/8.
This is when you strictly fast for 16 hours then have an eating period of 8 hours.
To give an example, say your last meal is at 20h00 the previous night, your next meal will be at 12h00 the next day.
The diet is proven to work as it drops your stubborn insulin level and it is the secret to losing that last bit of stubborn belly fat.
This right here is my favorite type of diet since it allows me to eat everything that I love as long as I’m at a caloric deficit.
The If It Fits Your Macros (IIFYM) is a flexible diet that helps you to lose weight while you consume whatever foods you like.
Instead of just counting calories only, this flexible dieting allows you to track your macro-nutrients (Protein, Fats and Carbohydrates) according to your body type as long as you are at a caloric deficit.
What I love about the IIFYM is that it’s not strict as traditional diets and it is very sustainable as it allows you to eat whatever you like.
This in turn makes it a lifestyle that can be maintained instead of just an “on and off” diet.
This one is the WORST type of diet you can ever try.
A Crash diet is where you lose a ridiculous amount of weight in the shortest period of time ever. For example, losing 10Kg (20 Pounds) in just a week.
Of course, the weight will be lost but once the diet is stopped, the body will fight back and the weight gain will be even worse than before.
This diet also causes malnutrition to occur and it can also have health side effects as it is not sustainable.
I DO NOT advise you to go through this route if you want to lose weight.
Instead, use any of the sustainable diets above according to what you prefer.
If you want a personalized diet to help you, fill out your body information here to get a diet that is designed for you to reach your weight loss goals.
Detox Diets
This type of diet is usually liked and followed by women who like to do fitness challenges.
It is a diet where you supposedly detox your system.
This can be in the form of fasting, drinking specific liquids or consuming just fruits and vegetables.
It does cause weight loss to occur as it puts the body in a caloric deficit but it’s not advisable.
I also DO NOT recommend this type of diet for beginners because it is not sustainable in the long run as it is just for a certain period of time i.e 7 days, 28 days, 90 days, etc.
If you are looking for a perfect diet to lose weight with, then I highly recommend that you try out the 8 Weeks Custom Keto Diet.
Thecustom keto diet meal plan is a meal plan that is designed to help men and women all over the world turn their lives around and take charge of their health and figure.
It’s a product that allows someone to create their very own diet plan based on their food preferences, daily activity levels, height, weight and target weight goals.
The diet uses scientific research and proven studies to create personalised diet plans that maximise fat burning via the correct calories and macronutrients for each individual.
Here’s What You Will Get Out Of Your Custom Keto Diet Plan:
✅An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
✅Meals that have calorie and macronutrient content tailored to your specific situation and goals. A nutrition plan with food variety to ensure you will get a wide range of nutrients and boost the likelihood of sticking to your diet.
✅Meals that are based on personal food preferences to make your diet enjoyable and help you stay on track with your plan.
✅Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).
✅A downloadable shopping list each week that details every needed ingredient you will need in the upcoming seven days
Have You Ever Experienced Any Of This?
Unable TO LOSE WEIGHT
No matter how hard you work out, you just can’t seem to lose any weight .
Weight Regain
After working so hard to lose weight, you end up re-gaining all the weight back.
Starving Yourself
You keep on starving yourself in the hopes to lose weight but you don’t.
Low Energy
You are low on energy due to severe food restriction in the hopes to lose a few pounds.
The Solution To The Above Diet Problems
With the Custom Keto Diet Meal Plan you will no longer have to experience the above-mentioned weight loss problems.
The diet is full of fulfilling foods of your choice, and you get to have those nice meals that you love so much that so many diets restrict.
You will not feel like you are on a diet as this is a diet that allows you to live the lifestyle that you enjoy while losing weight and fat at the same time.
You will barely recognize your old body after trying the custom keto diet out, as you will fall in love with your new trimmed body.
Benefits Of Using The Custom Keto Diet
1. Significantly increases fat burning
Insulin is the enemy of fat loss. However, with a keto diet your insulin levels drop, which not only benefits your health but also significantly boosts fat burning.
2. Easy To Follow
The keto diet is very simple & easy to follow, and you’ll enjoy yourself as you diet.
After all, what’s not to love about losing fat while being able to eat tasty, high-fat foods like bacon, eggs, cheese, and steak?
3. Healthy & Safe
The diet is not just a fat loss diet, it’s also a healthy & safe diet.
It has been recommended by experts all over the world.
Research shows that the keto diet can boost mental health, reduce depression, act therapeutically against various neurological conditions, etc to name a few.
4. No More Hunger Cravings
You’ll never have any more hunger cravings as you will be consuming food that leaves you fulfilled for longer while on the keto meal plan..
5. Weight Loss
After you begin your keto meal plan, you’ll start to lose fat automatically.
In fact, since you’ll never be hungry while following this diet, you won’t even know that you are on a diet if you weren’t losing weight & fat so fast.
In episode 2 I wrote about “What you need to start working out”. In this post, I will be discussing what Calories are.
You have been hearing a lot about “calories this, calories that, count your calories, etc” and you are probably wondering, what in the heck they are🙄.
Without confusing you with some boring scientific & medical terms, my simplest explanation that won’t confuse you is that…….
Calories are the energy we get from food. Your body needs energy in order for it to do daily activities. So this energy, we get it from the food we consume. Different bodies have different calorie intake requirements.
The amount of calories we need on a daily basis is what causes us to maintain our current weight, and lose or gain weight.
Depending on your height, age & all but usually very slim people have a high caloric intake requirement, hence they hardly gain weight despite how much they eat because it’s hard for them to reach the caloric intake needed for them to gain.
Meanwhile, a fat person should try to eat as less as possible cause their intake is usually very low hence they gain easily.
If you have been struggling with either gaining or losing weight, your ass needs to know what your caloric intake is. To do this, check tdeecalculator.net. it will give you a brief on how you should eat.
To learn how to use calories to lose weight, check Episode 1.
I hope I gave you a bit of insight into what calories are😉. In episode 4 I will be writing about “The 10 best diets”.
See you in the next episode. Please share this post below if it has helped you.
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In episode 1, I wrote a post about how to lose weight.
Well this post covers everything that you need to have and know before you can start working out.
It covers everything from, what you need to know, what you need to do, and the type of equipment that is recommended for you by fitness experts before you start working out.
Before I knew anything about fitness and working out, I was very overweight.
I struggled to lose weight and fat for over 2 years until I decided that enough was enough. While being overweight, I was always miserable and depressed.
This caused me to spend nights and days researching for the right weight & fat loss information online.
After I found the right information on how to lose weight, types of diets, workouts, etc.
I was too overwhelmed because I didn’t know how to apply the information!
So if you are someone who wants to start working out to lose weight, but does not know where to start, then this post is for you.
I am going to explain how you are going to use the “how to lose weight” information on episode 1 and apply it to start your weight loss journey.
This post will cover the following:
What you need to know about your body before you start working out
Fitness equipment & accessories you need to start working out
Where to buy the fitness equipment
So grab your snacks and drinks while reading this post, as it’s going to be a very long $ informational post.
What you need to know about your body before working out
Before you start working out, you need to know what you are working towards.
For some it might be to lose weight, some to lose fat, and for some to gain weight or muscle.
Whatever your body goal is, you need to understand what your body requires before you can even begin working out.
Once you understand what your body needs, it will be easier for you to reach your body goals.
With that being said, here’s what you need to know about your body before you start working out:
Your weight
Body fat percentage
Waist and Hip circumference
Height
Knowing these will help you to work towards your body goals with a clear picture of what you are supposed to do.
When you know the above-mentioned measurements about your body, you have a high chance of succeeding in reaching your body goals.
Type of fitness equipment and accessories you need
To know your body measurements, you need a few fitness accessories and equipment.
The equipment and accessories you need to get started on your weight or fat loss journey are:
Etekcity Digital Body Weight Bathroom Scale Review
The Etekcity Digital Body Weight Bathroom Scale is a great choice for a bathroom scale due to its accurate reading.
You get the same reading over and over despite how many times you step on it.
The maximum human weight capacity that the scale can handle is up to 180kg (400 pounds)
It has a life long battery that can last you for an entire year without needing to change the batteries. The scale is easy to calibrate & the blue LED backlight makes the number very easy to see.
Why I like the Etekcity Digital Body Weight Bathroom Scale
What I like about the Etekcity Digital Body Weight Bathroom Scale is how accurate and consistent it is.
I tested it numerous times, on different days and it kept on giving the same reading. The design of the scale is also very sturdy and well built.
The one thing I did not like about the Etekcity Digital Body Weight Bathroom Scale
The only thing I do not like is that the design is glass. So it will require you to clean it every time you use the scale if you are a clean freak.
Summary
Overall, I highly recommend the Etekcity Digital Body Weight Bathroom Scale. It is a good scale and fulfills its promises.
Very accurate and easy to read
Can handle a maximum weight capacity of up to 180 kg (400 pounds)
The RENPHO Bluetooth Body Fat Scale is another great choice because of its user-friendly Bluetooth app that makes it easy to read your progress data.
The screen displays your weight while the Bluetooth data displays your BMI, Body composition, and Body fat percentage.
The data records all the progress that you have made and automatically simplifies everything for you.
The scale syncs perfectly with Fitbit. You will just need to download the RENPHO app in Apple Store/Google Play.
After downloading the app, You will need to enter the settings page. There you will find a button that you just click and then the data will be synced to Fitbit easily.
The maximum capacity the scale can hold is up to 180kg ( up to 400 pounds).
The scale comes with auto-calibration, so you won’t need to manually calibrate it.
Why I like the RENPHO Bluetooth Body Fat Scale
What I like about The RENPHO Bluetooth Body Fat Scale is how easy it is to set up.
I didn’t have to go through various Bluetooth pairing processes with this scale. Once I put the batteries in and created a profile in the RENPHO app, it found the scale automatically.
The one thing I did not like about the RENPHO Bluetooth Body Fat Scale
The only thing I don’t like about the scale is that it doesn’t visually display any other measurement besides your weight on the scale, but that info can be collected in the app.
Summary
Overall, the RENPHO Bluetooth Body Fat Scale is too affordable for the amazing job it does. The weight & body fat readings it gives are always accurate.
InBody H20N: Smart Body Composition Bluetooth Scale Review
This Inbody H20N Bluetooth Scale from amazon is on my recommended list of the best scales due to its in-depth Body composition analysis.
The analysis records your amount of water in the body, protein, minerals, Body fat mass, weight, skeletal muscle, BMI, and Body fat percentage.
It also records how much muscle and fat you have on your left arm compared to your right.
There’s also an analysis of the amount of fat you have on your belly, so you know exactly how much amount of fat you have to lose around your belly to get your abs to finally show.
After recording your body analysis, it also gives you the ratio of how many health points you have out of 100.
The higher the points, the leaner and healthier you are going to be.
Life is made much easier with this scale as it gives you a full-body diagnostic that would cost you an arm and a leg if you were to do a clinical body analysis.
Its maximum weight capacity is around 180kg (400 pounds).
Why I like the InBody H20N Body Composition Scale
I like the fact that the scale gives you graphical data of your analysis.
It gives you a comparison of your previous data along with the current one to show how much progress you have made.
The recording of the data is also very accurate. A total mind-blowing experience!
The one thing I did not like about the RENPHO Bluetooth Body Fat Scale
The only thing I don’t like about the scale is that it is a bit costly. If your budget is low, this is not an option for you.
Summary
Despite its costly price, this is the best body scale you will ever have. The in-depth body composition analysis is what really makes the scale to stand out.
So if you are someone who really wants to know your entire body analysis, then this is the scale for you.
Now that you know which type of scale you must buy to measure your weight, you will need to also measure your body fat.
Body fat is the amount of fat you are carrying on your body when we remove muscle, water, bones, etc.
It is the true indication of how fat or fit you are.
Knowing your body fat will help to eliminate the guess work of how much you are progressing when working out because knowing your body weight only doesn’t tell the full story of your progress.
There are many methods you can use to measure body fat.
Most are very expensive & most are very cheap.
The cheaper option that you can use to know your body fat that I recommend for you is a Body Fat Caliper.
This is a device that you use to manually check the amount of fat you have on your body aka Body Fat Percentage.
As I have explained, Body Fat is nothing but the amount of fat you have on your body compared to muscle.
Knowing your body fat will help you a great deal on how much amount of fat you are supposed to target or how much muscle you are supposed to maintain or gain.
Getting a body fat caliper is the best cheapest option.
The only downside of it is that you will have to manually measure yourself, and if you don’t use the same spot to measure all the time, your readings may be inaccurate.
Besides that, I recommend it to you if your budget is low.
Below are two different Body Fat Calipers I recommend for you:
The Accu-Measure Body Fat Caliper is a caliper that you will use to measure and know your body fat percentage.
The caliper is highly accurate considering its cheap price and ease of use. It has an accuracy reading of 1% compared to a BodPod.
The caliper comes with an instruction card for measuring which makes things to be easier. Although the instructions are provided, you will need to search on YouTube for a more in-depth “How to”.
Its only downside is that the caliper itself is plastic, so do not apply too much pressure as it will hurt.
Overall it is a good caliper to use at your own comfort. If you can’t afford the expensive InBody H20N Scale, then this is a good option for you.
The last caliper I recommend is the Fat Measure Caliper. This is the cheapest caliper compared to the Accu-measure, but it offers the same benefits.
It measures consistently and is easy to read. The quality is also good for the price. The Fat Measure Caliper allows you to measure progress or lapses since it consistently gives the same reading back to back.
This will help you to track your health as you work out. If your mission is to take your body fat to the next level while at home, this is the product for you.
The caliper is small, light, and fits in your gym bag perfectly, allowing you to take it with you anywhere.
It is made of durable plastic construction.
The only downside of it is that you might need someone else to help you take the measurements.
I recommend it if you are looking for a product that will not take a toll on your pockets while it delivers on its promises.
It comes with helpful instruction and a body fat measurement chart to help you know how you are progressing.
The last measurements you now need to know are your height, waist, and hip circumferences.
Knowing your height will help you to use the calorie calculator below this article to estimate the number of calories your body needs to lose, gain, or maintain weight.
Stating the obvious, you will need a body measuring tape for your waist and hip ratio measurements to see how you are progressing.
Below is the body and height tape you will need.
Win Tape Measure
WIN Tape Measure Review
This retractable tape is perfect for the body, clothes, waist, hip, thigh, chest, neck, etc measurements.
It has a rope that is 16cm long. It is double-sided so that you can use your preferred measurement method. 1 side of the tape is 205 cm and the other is 80 inches.
It retracts easily and you can take it with you anywhere as it easily fits in a pocket and bag.
In this article, you will learn how to lose weight in the most correct and sustainable way.
This is the ONLY secret to losing weight and keeping it off for good!
Well, it has come to my attention that a lot of people are having issues with their body weight.
This can either be in the form of trying to lose or gain weight, hence I decided to create a series called “How The Body Operates” to help those who are in the same situation that I was in.
I will do my best to use simple and understandable terms to explain certain words without being too “medical”.
Without further due, here is Episode 1 of the series which is about…………………… How To Lose Weight.
Tired Of Struggling With Weight Loss?
What you are about to read might sound like Greek to you at first if you are new to this weight loss thing, but once you master this, you will NEVER struggle with losing weight ever again.
Hear me? Ever again!
Perhaps you have tried all different types of diets, bought so many supplements, or worked your ass off, only for you to gain back all that weight you lost once you stopped.
Bummer! I know that feeling, been there, done that. Hence I decided to let you know how weight loss occurs.
What Causes Weight Loss
So what causes weight loss to occur?? It’s simple af. Weight loss is caused by what we call a “Caloric deficit”.
You might be asking yourself “What’s a caloric deficit?”.
In simple terms, a caloric deficit is when you eat less food than what your body requires.
As human beings, we all require energy in order for our bodies to function & operate. This energy is referred to as calories.
The Definition Of Calories
In simple terms, calories are the amount of energy (calories) your body needs to be able to perform physical activities.
Everyone’s body has a certain amount of calories that the body needs to maintain the body that they have now.
You might be saying, “Dude, What tf do you mean now?”.
See whenever you consume food, you are feeding your body with the energy it needs to perform daily activities.
This energy is known as calories.
Now, to lose weight, you need to consume fewer calories (food) than what your body needs to maintain the body you have now.
This is referred to as being in a caloric deficit.
Being in a caloric deficit is what causes weight loss to happen.
Depending on how active you are, the average calorie intake to maintain the body is 2500 calories for men, and 2000 calories for women.
To know what your caloric deficit is, you will first need to know what your total calorie intake is.
Total calorie intake is the amount of energy (calories) you currently need to maintain the body you have now.
To create a caloric deficit for your body type, you need to use a TDEE calculator to know what your total calorie intake or maintenance calories is, then subtract between 200 to 500 from your maintenance to get the caloric deficit that your body needs in order to lose weight.
Once you get your caloric deficit, you must consume food that is equal to that amount of calories in order for you to lose weight.
To do this you will use an app that tracks how many calories each food contains (I will mention this app later).
IF YOU CONSUME MORE CALORIES (FOOD) THAN YOUR BODY NEEDS, YOU WON’T LOSE WEIGHT!
This is why many people say that they are eating right but they are unable to lose weight.
The reason they are unable to lose weight is that they are eating more calories than their body needs.
So to avoid this, track your food for a week to get an estimate of the number of calories you consume on a daily basis.
To ensure that you are consuming food less than what your body requires for weight loss, you will use an app called “MyFitnessPal” to track your food.
Tracking Your Food & How To Convert Calories To Lose Weight
Once you have downloaded the app, you will use it to log the food that you eat on a daily basis (for a week) to get an estimate of how much you eat regularly.
You will stop eating & logging food on the app once you reach the caloric deficit number that you got from the TDEE Calculator.
Whenever you consume food on a daily basis, you must stop when you reach your caloric deficit number so that weight loss can occur.
Perhaps you might also be wondering, “How will tracking my food using caloric numbers help me to lose weight?”
Here is how knowing your calorie intake will help you to lose weight:
There are 3500 calories in 1 pound of weight
7700 calories in 1 kg
I know it sounds like some complicated rocket science right now if you are new to this “calories” topic, but it will make sense in just a few…..
The numbers above mean that to lose 1 pound, you will need to subtract 500 calories from your daily food intake for 7 days in order to lose a pound per week (500 calories*7 days=3500 calories).
Meaning that you are going to be consuming 3500 fewer calories per week than you usually do in order to lose 1 pound.
If you are used to using Kilograms and not pounds, please know that:
There is 0.45 kg in 1 pound
2.2 pounds in 1 kg & vice versa
So in order for you to lose 1kg per week, you will need to lose 2.2 pounds which is equivalent to 7700 calories.
How To Lose Weight
Now let’s apply the above information in the real world step by step:
Go to Tdeecalculator.net and put in your age, weight, height, and how active you are then hit “calculate”.
The number you get will be the number of calories you need to get from the food you eat daily to maintain the body you have now.
For you to lose weight, subtract 20% from the number (which is 500 calories for most).
For instance, in my case, my daily calorie intake is 2405 calories, so for me to lose weight I will need to consume 2405-500=1905 calories to lose 1 pound every week (1 pound =3500 calories).
In a week I would have lost 3500 calories, causing me to shred off a pound. 1 pound = 0.45 kg = 3500 calories.
Tracking Your Calories
2. As mentioned above, download the app My Fitness Pal to record your food intake.
The app will help you to track how many calories are in the food that you eat daily.
Most of us though, always underestimate the amount of food we are consuming. So to avoid such, you can get yourself a food scale on Amazon to weigh your food on a daily basis.
Track each and every food you eat, then stop eating for the day when the app reaches your recommended total calorie intake.
The tracking of calories does not have to be always. Just use the app for a week or two to know how many calories you consume.
After that, you will have an idea of what you consume on a daily basis since most of us usually consume the same foods now and then.
Please, please and I mean please, do not try to lose weight too fast…
Doctors recommend losing roughly 1-2 pounds (0.45-1kg) per week as losing weight faster is not healthy.
When you lose weight faster by starving yourself or being on too strict diets, you deny your body the nutrition it needs.
This might cause sicknesses that were not there in the first place, make you weak, dehydration, certain unhealthy habits, etc.
Besides the faster you lose weight, the quicker you are going to gain it back (and even some of it).
Hence why I don’t suggest these diets that force you to be too strict.
If you want to succeed in this weight loss journey, you have to eat in a way that can be sustained in the long run (No shortcuts).
The Weight Loss Secret
Being in a caloric deficit is the reason why you can lose weight without ever working out.
That’s why you can have a very great workout but if your diet is trash, YOU WILL NOT SEE ANY RESULTS!
I know some might argue and say “This is all BS. I was on a diet and lost weight without counting calories”. Well duh! of course, you did!
Whatever diet you were on, caused or forced you to EAT AT A DEFICIT WITHOUT YOU EVEN NOTICING IT…
This is why you always hear advice about “eating healthy” or “being on a diet” if you want to lose weight.
Diets force you to eat at a caloric deficit even when you are not aware.
Healthy food like vegetables have very low calories so no matter how much you consume them, you will still be in a caloric deficit at the end of the day.
That’s it. This is the so-called secret to losing weight.
No, it’s not your “1 egg a day diet, 14 days diet, no carbs diet” or whatever nonsense diet you can think of…the secret to losing weight is BEING IN A CALORIC DEFICIT.
I will repeat for the people at the back….the secret to losing weight is BEING IN A DEFICIT!
Master this “secret” (of course it ain’t a secret), and you will never struggle with weight loss ever again.
Summary On How To Lose Weight
To summarize everything for you, in order to lose weight you must:
Know your Total Daily Calorie Intake or Maintenance calories according to your activity level, which you can calculate on the site Tdeecalculator.net
Subtract between 200-500 from your maintenance calories to create a caloric deficit for your body type.
Download MyFitnessPal to track your food calories
Get a food scale on Amazon to weigh your food to get accurate measurements.
Add exercises as a bonus to speed up the weight loss process
Weigh your food and track the food using the MyFitnessPal app
Drink water regularly
Remain consistent and watch the weight fall off!
If you would like to lose weight without counting calories, click here to get a proven personalized diet for you.
That’s it for the first episode of this series.
I hope this post sheds some light on how weight loss occurs & has helped you in some way.
Please share the article on your social media pages if you got any value from it.
It might also help someone out there who needs this information.
In episode 2, I will be discussing what you need to know in order to start working out.
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