Project-Lose-Flab-Before-Chinese-New-Year

In line with having eaten a shitload and a half worth's of food yesterday, I'm going to start on Project-Lose-Flab-Before-Chinese-New-Year. Armed with an intimate knowledge of physiology and nutrition and gastroenterology and biochemistry, I'm convincing myself that this should be no biggie at all. Goal: in 12 days, lose a kg of fat.

1. Played around with some online calorie counters. They are grossly inaccurate and not localised to a Singaporean's typical diet and there's no telling how many of the calories you eat actually gets expended daily. You can count your food to the nearest calorie, but you can't count the number of steps you take a day, the exact amount your arm muscles use when you brush your teeth and so.

However, they have a role, though a very small and specific one. They help one to achieve a proper macronutrient ratio, that is the ratio of proteins to carbohydrates to fat. From my knowledge in the field, I theorise that the often-recommended 30% cals protein : 40% cals carbohydrate : 30% cals fat would be best.

I'm going to monitor and track what I eat for a couple of days until I can achieve the ratio just by feel and estimation.

2. Proteins are important. After playing around with that calorie counter, I found out that I was taking in way too little protein. While there is no solid evidence, it is believed that a 1.2-1.4g/kg bodyweight/day intake is best, and I'm usually far off from that.

3. Calories in, calories out. Now this is something with good clinical evidence. A 1500cal/day intake is best for fat loss.

And so, armed with these big ideas (I've got alot of ideas and plans and stuff but I'm not going to bore you here - suffice to say they're all based on science so they're sorta safe), it's action.



Using Fitday I compiled a log of what I had eaten today, and it turned out to be roughly close to the goals above.