I've never counted calories or sat down to figure out my intake.
What's worked for me: (note: I'm not a doctor consult a professional before beginning a workout program blah blah blah)
1) High Intensity Interval Training - basically, don't do more than 20 min of cardio, but when you do, alternate sprinting and jogging, rather than steady state. Repeat several times weekly. Your goal is to measure your burned calories per minute, then beat that every time. This gives your metabolism a big kick in the ass.
-if pressed for time, look into Tabata intervals. Same principle, 20 seconds full on, 10 seconds slow, rinse, repeat until you hit 4 minutes. Goal is to not be able to stand after you finish.
2) eat cleanly. Cut all junk and make sure your snacks are healthy. Basically, cut foods with high glycemic index.
I had three-four wholesome meals, plus I substituted a lot of juicing / blending fruit with greek yogurt to stay full between meals. Add cinnamon to foods to slow down carb uptake. I also supplemented with chromium, not sure how effective it was by itself, but it does regulate blood sugar.
I was able to go from 167 to 156 or so within 2-3 months, to the point where jeans that were snug were actually loose.
If you're cutting calories, make sure to keep protein intake steady, as a caloric deficit = catabolism (your body thinks you're starving, so it breaks down muscle to cut upkeep expenses - fat holds as many calories per pound as muscle, but is far cheaper to maintain)
What's worked for me: (note: I'm not a doctor consult a professional before beginning a workout program blah blah blah)
1) High Intensity Interval Training - basically, don't do more than 20 min of cardio, but when you do, alternate sprinting and jogging, rather than steady state. Repeat several times weekly. Your goal is to measure your burned calories per minute, then beat that every time. This gives your metabolism a big kick in the ass.
-if pressed for time, look into Tabata intervals. Same principle, 20 seconds full on, 10 seconds slow, rinse, repeat until you hit 4 minutes. Goal is to not be able to stand after you finish.
2) eat cleanly. Cut all junk and make sure your snacks are healthy. Basically, cut foods with high glycemic index.
I had three-four wholesome meals, plus I substituted a lot of juicing / blending fruit with greek yogurt to stay full between meals. Add cinnamon to foods to slow down carb uptake. I also supplemented with chromium, not sure how effective it was by itself, but it does regulate blood sugar.
I was able to go from 167 to 156 or so within 2-3 months, to the point where jeans that were snug were actually loose.
If you're cutting calories, make sure to keep protein intake steady, as a caloric deficit = catabolism (your body thinks you're starving, so it breaks down muscle to cut upkeep expenses - fat holds as many calories per pound as muscle, but is far cheaper to maintain)
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