336 300 How to improve your diet in 5 easy steps?

Today there are many diet plans that promise to help you achieve your goals quickly and easily, but we must be realistic and accept the truth, many of these " wonder diets "are nothing more than a trick of the media to achieve to buy a specific product .

But do not miss the estimate quiet reader, here I leave a list of 5 simple steps to improve your diet and take a step forward on the way to your ultimate goal.

Step 1

Know your daily activity level . This may sound difficult, but it really is very simple, first you have to know is your weight, your height and age, three pieces of information that most people know by heart.

It is extremely important to be aware of your daily activity , this can be: light, medium or heavy depending on the activities you do in the day. Here I put a link that may be useful to calculate your caloric expenditure in each of the activities you do .

Step 2

Calculate your caloric expenditure of a full day. Once you know your level of daily activity , you can proceed to calculate your caloric expenditure of a full day, this is done by following a small formula:

Females = 655 + (9.6 x weight) + (1.8 x height) - (4.7 x Age)

men = 66 + (13.7 x weight) + (5 x height) - (6.8 x Age)

Or if you prefer, you can use the calculator at the following link more easily.

Step 3

Calculate the total daily caloric expenditure including your daily activities and put into practice. This step is very simple, all you do is add the totals obtained in the previous steps and get the number of calories you expend on a normal day of your life.

Based on what has been done, all that remains is to take care that our diet is adequate depending on what our objectives are , if we want to lose weight, then subtract 20% of our daily calorie expenditure, and Conversely, if we wish to gain muscle mass then we will add 20% to the total calories obtained above .

Step 4

Choose your food properly. You must be aware that it is not the same as 1000 calories of protein 1000 calories from fat , remember that each nutrient macro is absorbed differently by the body, a recommendable distribution is driving a 50% carbohydrate, 30% protein and 20% fat , of course this may vary depending on the needs of each person, as each body is different and not all bodies react the same way.

Step 5

Avoid junk foods. The most common cause of failure to follow a diet are junk foods , such as potato chips, pizzas, burgers and other fast food, as well as sweets, chocolates, etc. With this I am not saying that you'll never try your favorite dessert, all you have to do is not to overdo.

A good technique you can perform is to avoid all such foods trap during the week, so the weekend can afford with confidence a little whim.

336