Time to get it right

Other people can't motivate you. They can cheer you on, but you have to want something to do it.

If you really want to change bad habits into good ones, you can. You just have to do it and stick with it until it's second nature.

http://www.fitness.gov/eat-healthy/how-to-eat-healthy/

here guys let me help. its basic nutrition that you need to know before going on any diet program. your body has a very complex yet somewhat simple system of operations that determines if you either gain weight, lose weight, or maintain the current weight you currently have. to get to the simple basics of nutrition and weight control you must know that calories in = calories out. this means that if you are consuming more calories than your body needs to maintain its current weight,( which can be found using your TDEE ,total daily energy expenditure) you will gain weight, this is also known as a caloric surplus. so in order to lose weight you must eat less calories than your maintenance (TDEE). and in order to maintain you must eat the same amount of calories your body expends per day. so at the end of the day calories in=calories out is the only secret to weight management. now there are also nutrients your body needs in order to maintain healthy body metabolism, growth, and other essential bodily functions. there are 2 groups of nutrients the MACRO-nutrients and the MICRO-nutrients. the MACROS are CARBOHYDRATES, PROTEIN, and FATS. Your body needs a good amount of each MACRO- nutrient(which depends on your personal needs) aka not everyone is the same nor will everyone react the same to certain preset percentages of them. although a good rule of thumb is to have balance in proportion to your calorie goal. There are 9 calories per gram of FAT, and 4 calories per gram of PROTEIN, as well as CARBS. Now , the MICRO-nutrients (VITAMINS & MINERALS) and are also helpful and essential yet they are needed in much lower quantities. They are also necessary (just like MACRO-nutrients) in regards to human health. NOW in order to get your TDEE you can use many types of calculations but i recommend using this ----> http://iifym.com/iifym-calculator/ just plug in the numbers and adjust accordingly for either weight loss, or gain, or just keep it the same for maintenance.


Now that we have basics of nutrition let me help you with the Basics of your DIET. now a DIET is not something we go on or off, even though you may think this is what a diet is actually defined and thought of, a DIET is the kinds of foods a person consumes on a regular and habitual basis. a DIET can consist of many types of foods, but as long as your DIET consists of a majority of whole foods, fruits, and vegetables, one can eat whatever they want if it fits in their MACROS and calories. I and many active fitness/health people follow the DIET of IIFYM (if it fits your MACROS). which is basically flexible dieting aka eating foods you love and like while meeting your macro nutrient needs. now this so called DIET does not mean you can eat whatever types of foods all day everyday in untracked amounts. it simply states that if you eat a majority of whole foods and vegetables and meet the minimum required MACROS your body needs you can also eat other things which a majority of uninformed people consider as "bad foods". there is no good or bad food in the sense that their are only foods. now any types of foods can either help you achieve and meet your MACROS or not, but all that IIFYM really does is help you be flexible in what you eat. of course balance and moderation is required. so if you eat a majority of whole foods, friuts, and vegetables (around 80 percent of your diet) you can have those other foods in your diet as well.