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Hitting a goal is 80% nutrition and 20% physical activity. Hence the saying you can't out train a bad diet, so if you're starting a new fat loss journey, start by focusing on your nutrition and then once you've nailed this, then start incorporating more movement and exercise.
A calorie is a unit of energy, which we get from food and drink. When it comes to working out how much we should be consuming it falls into 3 categories, a calorie deficit, calorie maintenance and a calorie surplus.
By using the calorie calculator in the app you can work out your unique calorie maintenance level (note everyones is different). Your maintenance is the amount of calories your body needs to stay the same weight. Then to lose weight, you would take yourself into a gradual deficit (no more than 500 calories less) and to gain weight you would take yourself into a calorie surplus (no more than 500 calories more). To work out your calorie number for your unique goal, head over to the calorie calculator.
A macronutrient refers to the 3 main food groups; protein, carbohydrates and fats. (Note: none are good or bad, all are vital for a healthy and balanced diet). We count macros in grams. Macro counting is not essential, but can be beneficial. The biggest macro that most people lack is protein, so it can be useful to track this. The guideline is that you have 1 gram of protein per kilo of body weight. So if you weigh 80kg, I would recommend hitting at least 80g of protein per day. Remember calories are more important than macros so ensure you hit these first.
A micronutrient refers to all other dietary elements that we need, such as vitamins, minerals and water. With a balanced diet we should be getting all the micronutrients needed, however it's important that we get enough of all to ensure we can function at our best. On average we should be drinking at least 3 litres of water a day.
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