*UP YOUR CALORIES AND LOSE FAT*
(part 2 of 3)
Okie dokie, i love talking about this topic! Hehe
If you haven’t read part one, go read it (two posts ago)
Let me start of with this term: #TDEE
This term stands for “Total Daily Energy Expenditure”
This means all the calories you burn from EVERYTHING you do in a day, how many calories it takes to maintain your current weight.
When you break that down further it consists of these things:
1️⃣Your RMR (resting metabolic rate)
2️⃣The Thermic Effect of Food
3️⃣Your exercise or workout activity
4️⃣Your NEAT (part 1t was about NEAT)
1️⃣RMR- the amount of calories it takes to run your body, just to be alive, even if you sat in your bed ALL DAY LONG. It takes calories (aka energy) for EVERYTHING you do. If you had no calories in your body or fat to use as energy you’d die. Just like a battery, eventually it is going to die if not charged. This number varies from person to person. A single individual’s RMR may be 1300 to stay alive while my number is around 1400.. If i eat lower than 1400 EVER i feel lethargic and brain fog.
2️⃣The Thermic Effect of Food- The amount of energy your body uses to digest and process your food. Some of the calories you consume are burned away as heat (energy again) when digested. Fat takes almost no energy to digest, carbs take a little bit of energy to digest and protein is the most difficult to digest so it takes about 30 percent of the calories from that protein you consumed to digest. This is why consuming a good amount of protein in your diet in KEY.(part 3 i will talk more about this ope)
3️⃣Your workouts- this one is obvious, you burn calories when you workout, that is included in your TDEE.
4️⃣NEAT- the non formal activity you do each day that takes energy- fidgeting with your feet, working, singing in the shower, giving your dog a bath, walking to the mailbox.
ALL of these factors make up your TDEE, so be aware of each one and my advice is to ✔️Try to increase your neat
✔️Eat a high protein diet (not excluding any other macro tho!)
✔️Get quality workouts in (don’t half ass them)
✔️And stay consistent
✔️Stop dropping your calories drastically