Now we get to move into this cool new second circle, which is something that's gonna if you can actually learn how to be able to dominate this circle, this other second circle sorry. What this is gonna enable you to be able to do is to control how you feel free to control how you actually look. Okay? Now what this comes down to is and this refers to you understanding how to make food, quantity work for you to control how you feel. Now what's gonna basically compromise this circle is understanding a few key things, how calories work, how macronutrients work. And then basically we'll just understanding how to progress and tweak in accordance to those things.

So that way you can get into the consistency happening in your sort of scenario. All right. And when it comes to calories, right, understand that what I mean by this is like you, your body is obviously something that operates 24 seven, and you are constantly having a process undergoing inside whether you know it or not in terms of the energy that you have coming in, versus the energy that you have coming out. So it's as if there's a consistent energy seesaw going on. Now. Now what will happen is if you've got too many calories coming in, in relation to calories that you have going out with and this is how you gain weight.

Now, the thing is here is that if you have an equal amount of calories coming in, versus the calories that you expand with them, what's going to happen here is that you are going to maintain the way that you actually are and then obviously, the scenario being here. We want in terms of if you're trying to lose body fat and maintain muscle better, is that you want to be having a scenario where the calories that you have coming in, you're expending more calories than what you're actually taking in. And this is where you will actually experience fat loss means that if you remember from our first lesson, when it actually comes to the the scenario of what matters most for you to be able to lose fat loss, or to lose fat, right? It's calorie deficit scenario that matters most meaning that you could be doing any of these things to be able to make a calorie deficit happen for you.

And that's totally fine if you enjoy the rules and parameters that are associated with it right? But then keep in mind that because for a lot of these, there isn't that variety, although this is where we typically will get stuck and I'll be able to stick to it. And this is the amount we get into this pinion restricts soco This is where for a lot of us who have lost, right. So in terms of Yeah, calories is obviously calories and pretty much everything in terms of the food that we eat in terms of the food that we drink is calories and everything apart from water, right and a few other little things, but it's something that a lot of us were not taught very well about. And like for a lot of us, we think, for example, that sugar is the cause of obesity, whereas Actually, it's not.

It's just people eating too many calories. And for a lot of us, we think that say, for example, we're addicted to sugar or that we're addicted to Butter Cups, for example, right? Like, these things are awesome. Yeah, but the reason for a lot of us while we eat lots of things like this, we have no control around them is because they have so much associated novelty and we see food as good or bad, which is something I'll be talking about shortly. And yeah, like if you were legitimately addicted to sugar, right, well then what I challenge you to do Is to bury your face into a bowl of a dryer and see how many teaspoons or tablespoons of sugar that you can actually eat. And I doubt that you're going to get very far.

And the reason for that is that you're not actually addicted to sugar. what actually is the scenario here is that you just like a lot of us, right? Where you enjoy hyper palatable foods. And what this essentially means is that you enjoy the context of sweet savory with that crunchy smoothness or whatever. And this is why for a lot of hashtag junk foods that are made, they're made in this way. So the type of palatable enjoyable we get those, you know, chemical releases in our brain, the domain kicks in or whatever, and we want more of it.

Especially given that whatever diet we're on usually doesn't have any domain based foods like let's face it, we don't really get much dopamine from eating salad dewy, right. I this is why it's great to have a mixture in terms of what we're gonna be talking about within this lesson with moderation versus deprivation. All right. So and then macronutrients what this data refers to is protein. It refers to carbohydrates, and it refers to fats, right. And for a lot of us, what happens is that we typically a lot of these, which isn't necessarily a bad thing, and then we low in protein.

And this is where it gets bad. Because if we are not getting as much protein, your muscles are missing out on essential amino acids, and you're not going to feel full and satisfied from the food that you're eating. And therefore, because you're not fully satisfied from the food that you're eating, this is why we're hungry all the time. And why we typically go for hyper palatable foods that have got a lot of carbs and fat, and why it's quite easy for us to then be in a scenario of fat gain over here, because while we're consuming a lot of calories and not feeling very full, right, so an ideal scenario is essentially this right? We want to have quiet A lot of protein, right? Exactly how much to eat.

But let's say for example, ballpark maybe like a gram per kilo that you weigh, right might be a good place to start to aim for. And then carbs and fats based on brochure based on preference based on activity, that's a thing. But then if you're getting enough protein and a solid amount of fiber, about what's gonna happen is that you're gonna feel a lot more satiated and a lot more full from the food that you're eating, and therefore, the develop a healthy balance with carbohydrates and fat. Now, for a lot of us, especially if you're an active individual tuning into this course, right, a lot of us it's actually more beneficial for us to have more carbs than we do. That's right. Whereas if you're someone who is quite obese or have a lot of weight to lose, and you're not actually very active, well then it's actually more ideal that you have more fat and less carbs, given that you're not actually spending that much energy and therefore you've got an actual good starting base in terms of a good That's the carbs ratio that would serve you well to be able to stick to so that that loss takes place.

And so these macronutrients in terms of the energy that they provide, and then help to serve you to be able to create an effective energy deficit seesaw or obviously to try and maintain or whatever by all means, but essentially I'm guessing that and you're also the case with watching this video, that you're someone who wants to lose body fat. Okay, let's get to the next lesson where we're gonna be breaking down this even more and really start to knuckle in in terms of how moderate moderation can really work for you.