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ddaenghoney · 4 years

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chapter two

masterlist link in blog description.

As a successful songwriter, you want nothing more than the acknowledgment that the chart-topping musical pieces are your own creations. But contracts, relationships, and the difficulty of facing the stakes involved head on, keep your mouth shut until pressure builds too much.

Pairing(s): Park Jimin x Y/N, Min Yoongi x Y/N

disclaimer: any characters depicted do not represent the actual personality of the respected idol in real life.

Series warning(s)/genre(s): Chapter-based written fic, Slow-burn relationship(s), Fake-dating, Unrequited love, Songwriter/producer!oc, idol!Jimin, idol/songwriter/producer!Yoongi, friends with benefits, drama, romance, smut, angst, fluff (updated as needed)

Chapter warning(s): minor intoxication, .

Word count: 5421

if you enjoy please, please let me know!

In the tiny meeting room, you scribble a few notes into a crummy notebook close to the end of untarnished pages. The four other girls are mostly talkative, casual as they look over the two songs found into their group’s use after Jimin’s crew decided against them and to pass on. You care little of the fact, honestly agreeing with the better suitability of the particular songs aligning to this group’s upcoming softer, warmer, early-spring concept.

Their manager exited already, leaving them to utilize the space for lunch while he handled other miscellaneous affairs.

“Ms. Y/N,” Your eyes met the youngest member as she leaned her head closer to the table so you would pay attention to her words. “Are you going to the club later too?” Your eyebrows furrow at the title, wondering why it would not leave no matter how many people you told to remove the formality.

“Doubt it.” You shrug, then tense as the leader of the group makes a shocked gasp, her long black hair whipping as she turns and faces you.

“What? But I wanted to buy you a drink for helping us so much.” She frowns. The expression is joined by the member sitting beside her equally upset. You glance between the two, then the youngest, and the one beside you.

“I,” You pause, thinking of an excuse other than not being interested in seeing Jimin interact with everyone as if he didn’t know you as more than a friend in the company.

“You,” The girl beside you grips on your shoulder, overtaking the sentence, “Could tag along with us.” She smiles meaningfully, and your lips tighten into a line. Frankly you assumed no one would question the absence, seeing as their had yet to be a question to you joining in the nightlife excursion beyond Jimin’s half-hearted inquisition. “Our makeup artist was going to help us get ready here at the company; I bet she’ll do your makeup too, if you want?”

An assistant enters after a knock, arms weighted from two large bags full of food. He sets it down and leaves, waving off the thanks from the members who immediately begin unpackaging.

“It’ll be fun; a lot of new people from the merger are going,” The youngest member explains to you as if creating reasoning for you to agree. She opens the top on a container of freshly cut fruit, and leans it in your direction. You gently shake your head smiling at the offer,

“I don’t know. I haven’t really had a weekend without doing things for work in a while.”

“Even more of a reason!” The leader nods at you with her cheek stuffed with a bite of a large wrap. “Perfect opportunity to let loose and have fun. Besides you’re a writer, I’m sure it’ll be a great way to get inspired, right?”

“I want to get into songwriting too.” The youngest member says across from you. Her other members make dramatic sounds before bumping into each other's' sentences to support her idea, a couple of mutterings here or there about wishing to do the same.

You wonder about it for a moment, trying to recall the amount of songs artists of the company wrote for themselves. You visualize a disparity in the actual self-sufficiency of them all. To the media, it is perceived that the idols contribute greatly, highlighted by the falsified credentials. Really though, most of the production isn’t up to them; across the board you can only think of a few artists or groups who did more of their own work than not. But they are the minor profiles of the company.

Stepping up from your seat, you collect your notebooks into your bag. “I’m going to head out; text me if you guys have any more comments on ideas you want to see in potential comebacks.”

“Wait, you’re not going to eat?” The member sitting beside you gestures her utensil to the food prepared. It wasn’t ordered for you in the first place, and considering how much these girls work on their performance aspect, you didn’t want to take the calories from them.

“No, I ate breakfast late, so it’s fine.” You wave to them as you walk to the door, trying to reply to their goodbyes with some of your own. Happy you avoided the topic of the club, but contemplative of the lingering thoughts building in your head about their desires to try and create songs independently.

They would undoubtedly need to okay from the company for any production to happen, but did the same need to be said of yourself?

“Oh, good timing,” The door shuts behind you as a voice to your left calls out. Turning to the person, you catch your sight instantly on light blonde locks arranged in slight waves on top of Min Yoongi’s head. They were black days before when you bumped into him last. “Can you give me a hand with this?”

You become aware of the box he’s balancing in one hand and the cylindrical container tucked under the other arm. Though the idea of help isn’t foreign, you can’t help but glance past yourself to see if he was talking to someone else. “Uh, yeah sure,” You agree, reaching as he gives you the light, lengthy container. “I’m sorry for bumping into you the other day, by the way.”

“Oh, was that you?” Yoongi asks you as you follow his pace down the hall, the box repositioned in front of his torso now. The words are calm, genuine in the lack of memory. Somehow the fact makes you nibble the side of your tongue while your gaze hardens in consideration towards the back of his head. A pair of headphones are useless around his neck, bumping into the subtle bounce of his hair with each step. “Don’t worry about it. It’s probably busy running around this place all day.”

You wonder if Yoongi remembers any other times you had interacted with one another. The very first time he seemed more reclusive than how he is in front of you now. During a tour of the building with his shoes following the CEO and her assistant around, you remember their group intersecting with you and Jimin moments before you left that day. He only said a greeting to you both then, despite the clear desire made by Yerin for more casual conversation to occur between Yoongi, his previous company’s golden face, and Jimin who ranks high in the charts since his debut as well.

“So,” Your mouth opens in the quiet that begins to feel uncomfortable when your memory paints the picture of his evasive hardened expression during that first interaction. An attempt to try and patch up any awkwardness that you got around him came out as you asked with an uncertain tone, “This place nicer than the last building?”

Yoongi doesn’t reply right away, not even with a nonverbal queue. You begin thinking he ignored you, especially because your walk behind him led you with no way to see an expression. With that in mind, you look down at the object he asked you to carry along, contemplating an apology for no reason.

“It’s hard to remember the layout.” Yoongi speaks thoughtfully, and you look back up at him. “I guess that’s just because I’m used to the old place.” His voice drifts with that line, softer and if you let yourself assume you would say he seems downcast. “My studio’s bigger here though.” In a way it sounds like he’s weighing his pros to the cons, only happenstance allowing his statement to be timed as an answer to your inquiry. “Ah, but this place isn’t bad.” A cover-up. Quicker spoken than before and Yoongi glances back towards you as his pace slows slightly. He speaks when you reach his side, “Have you worked here long?”

“I guess almost five years at this point.” You answer absently, curious about the change in his replies along the way. Yoongi nods, looking ahead as he comments,

“Long time. Assistants are treated pretty well here, huh?”

You stop in his tracks as the words flow in your ears. Yoongi continues one, two more steps then pauses as well, turning back to face you. Confusion growing in the furrow of his brows and slightly pouting lip. Your expression is certainly incredulous, and you almost want to laugh at the ridiculousness of his perspective. “I’m not an assistant.”

His lips part to speak, but he doesn’t, pondering what about the misunderstanding was causing your face to become visibly frustrated, and your tone to become entirely vexed. Nevertheless, Yoongi faces you properly, bowing his head a little as he speaks, “Ah, I’m sorry. I guess because I always see you with the artists, I thought you were.”

His explanation is fair and you know it. That irritates you the most. Your grip on his item grows more forceful from the frustration, but you sigh to release the senseless anger aiming at his innocent container.

“Then,” Yoongi begins again, though your gaze drifting towards the floor between you both makes him wish he stopped before the next innocent question drifts from his mouth, “Are you dating Jimin-”

“No.” You’re quick to deflate the claim. Yoongi pauses at the rather loud statement that cut into Jimin’s name matching the glare in your eyes when they flick back to him. Your head shakes and you continue walking, “Where’s your studio?”

“I didn’t mean to upset you; I’m sorry-”

“It’s fine, it’s nothing. You wouldn’t know, why would you?” You ramble, eyes searching from plaque to plaque as if you also forgot the layout of the company. “I work here, though. I’m not some random person.” You felt a strong desire to yell the fact, or throw the cylinder in your hand if only to release how annoying it is that he, or anyone, has no reason or way to know whom you are.

“Ah, so,” Yoongi’s stuttering slightly as he thinks of something to say that won’t further serve to irritate you, “What do you do here then?” He briefly considers the idea that you are someone incredibly important and perhaps even someone he should not be acting so casually with, but your abrupt groan pushes him against that. If only because you seem genuinely unable to answer him, but Yoongi couldn’t think of a reason why.

The companies merged, you know that, and Yoongi would be under every legal obligation to not blab to the public about your position as a prominent songwriter in the company that is to remain unnamed in every way. However, you don’t want to say it. In your mind every thought wishes he already knows about you, but that is completely unfair considering reality.

“This one’s your studio?” You come across the door with a scribbled paper taped to it reading SUGA. The design clearly short-term, but as long as you could get away from the embarrassment of having to explain your stupidity in how you are involved with the company, you don’t care. “I help in song production.”

Yoongi notices the spite in your statement, but doesn’t comment on the fact as you place his packaged artwork against the wall. The corner of his lip bunches back into his cheek in consideration, but you’re oblivious to his visible discomfort of how he has upset you. He watches you stare at the stage name presented on the door to signify it being his space and wonders why he believes he sees a longing in your eyes.

“Thanks for helping me.” Yoongi says instead of anything else. He doesn’t know you. It’s not his place, and frankly not something he feels the need to bother with. Considering the amount of unloading that remains to make this place feel anything remotely like the last, he would rather the situation end. In any case, he figures that you want him to stop talking about anything regarding you any further.

You only nod losing focus of the room he has earned with a title to prove it as you glimpse back towards Yoongi to offer a small polite smile. You wave your hand and say goodbye, feigning the energy of contentment and hoping none of the envy prickling in your chest pokes through your irises. If it does, Yoongi doesn’t mention it and begins entering into his studio after you walk back from where you came from.

The second time in the same week that you can’t speak properly for yourself and it has your throat teeming with frustration. Maybe Namjoon is right, maybe you should leave once the contract is over. But then what? You’re in the elevator staring at the number listing the floor become lower. If you leave you’re sure to start from the ground up with nothing able to go on your resume other than vague mentions of song production like you mentioned to Yoongi. Sure, you could dress the phrasing and use the five years to make it sound moderately impressive, but why should you?

The glistening tiles you step on in this building that everyone moved into a year and a half ago were purchased through your efforts. The songs that chart, the artists that are gaining acclaim with every passing day, even the mixing on a good number of songs were all thanks to you. SoundWave Entertainment’s drastic rise in success is due to a handful of people, but you’re one of them. The world just didn’t know that.

What would happen if they did?

“You’ll get sued.” Namjoon’s voice is flat through the speaker. You scoff at the fact, blending foundation while trying not to glare at your reflection. “Sorry,” Now sheepish, but unapologetic despite his words. Realistic. “Even if you tell the press afterwards, I don’t think another company would pick you up-”

“Why?” You interrupt actually shocked at him then. You wait for Namjoon to answer while he’s clearly drifted into telling one of his employees something about a reservation for the following week.

“Even if you’re in the right to have everyone know you wrote all of those songs-- produced some entirely too,” Namjoon begins again calmly, though he’s drawing scribbles on the margin of his calendar while he explains his perception. “If you’re the one who talks to the media about it, any other company is going to think you’re unloyal. Also, you’re going to lose your royalties from all the stuff you’ve made because that’s a part of the deal. You can’t say anything.”

There’s silence that follows. Namjoon allows you to have it, knowing his words didn’t set you at ease or uplift you in the slightest. But with you starting the call by telling him you intend to go to the club party this evening, he feels like you shouldn’t go in completely impulsive. Especially with how set against the event you had been up until that phone call.

“Start over completely then, huh?” Rhetorical tone. Sadder too. Namjoon frowns at his desk. “It’s what I get for signing the contract then. I just wanted something to help with college crap, and look where it got me.” He listens to you sigh, tapping the tip of his pen on the square in the calendar for the current day.

“Yerin took advantage of you.” His voice is icy; conviction unwavering for if you try to give yourself anymore blame. “It’s not like you won’t get work elsewhere.” A pause because he knows the idea implies practically starting over just as you said. “Or… You could try getting the contract adjusted when it’s time to renew.”

“What if,” You dip a small brush against a shade of eyeshadow. Your voice is deceptively calm given the severity of your sentence, “She won’t even want to renew?”

“Why?” Now Namjoon is thrown off from your words. He couldn’t remember a story about yourself in the company that could logically warrant dropping you.

“Min Yoongi works there now too.” You pause before beginning to apply the eyeshadow. His repertoire crosses through your mind. “Songwriter, producer,” You scoff, “Plus he’s actually an idol.”

“He’s not going to let them use any of his stuff without credit though.” Namjoon cancels the worry he hears seeping into your voice. “They’ll still want their idols to look self-sufficient and he’s not going to play along with no credit. You know what he’s like.”

Namjoon is referring to the stoic persona pictured in magazines, and the straight-forward answers in interviews. The captionless posts on Instagram, and passively-aggressive tweets. The newly bleached hair that you believe will look just as imposing in paparazzi shots as his previously black style.

You consider the instant apologies Yoongi gave you hours earlier and the thanks. You remember him trying, and failing, to change the topic of conversation into something that would even out your lowering disposition.

“Yeah, I doubt he’d let them walk all over him.” You murmur, recollecting your thoughts to finish your makeup. “It’s just me that didn’t consider the long-term problems in that contract.” You’re laughing cynically while Namjoon audibly huffs on the other side. Slapping the palette shut, you scoot the chair of your desk back and rise. “I’m no doubt going to end up at your place sometime tonight.”

“I’ll let you use the bed instead of Jin then.” Namjoon says already imagining the ear full to be received from Seokjin at the prospect. The bed in question is still in a couch-form across the room from Namjoon. “Call me if anything weird happens, okay?”

“I will.” You leave the phone on your desk, calling loudly as you step away to the closet.

“And,” Namjoon hesitates, biting his lip. The tension doesn’t lessen when you ask him what he wanted. “Don’t let anything about Jimin get you down tonight, if you can avoid it.”

You pull out the dress to wear as Namjoon’s request completes. His tone is utterly soft and you know it comes from the best intentions, but it scrapes your ears to hear it. Namjoon likes Jimin, knows you like Jimin too much, and doesn’t like the relationship you and Jimin have. Believes it won’t work for either of you with how it is. You waver in agreement, but you always tell him it’s nothing to worry about.

“Doubt I’ll even run into him. People to impress and all.” You don’t specify, but Namjoon rightfully assumes you’re referring to Jimin.

Like other parties organized by SoundWave, there’s some chaos going on outside of the club. Under the cold December air, eager partygoers arrange themselves in the queue, groups of friends huddled closer to shield from any brisk air. You imagine by midnight the majority of those unable to get in will have left to other venues, but you unfortunately don’t think the same for the few cameramen set up around the street. They’re hoping for something scandalous as if they forgot the whole event is sponsored by an idol company; it’s ridiculous to assume anything surprising will happen where all the celebrities are aware of their presence.

You pass the queue on the sidewalk, clutch in hand while you hurry from the taxi to indoors where it’ll undoubtedly be warmer than outside. Your name is on the list and you roll your eyes at the fact that this is the extent of where your reputation gets broadcasted. Disregarding any of the questioning voices from those around you, you simply walk inside and let them assume whatever about your identity in relationship to the celebrity world. The coat counter is a small mess of people trying to sign in their items, and you’re grateful that you opted against the outerwear.

“Y/N!” Your eyes don’t have time to survey the colorful, loud room before a familiar voice catches your focus. Seokjin waves at you while exiting from behind the main bar, keeping his clear drink level as he meets you. “You did show up after all, huh?” He halfway hugs you, then begins in the walk back towards the bar, sipping gingerly at his martini.

“You know, I get impulsive when I’m spiteful.” You say jovially, smiling when the words cause him to laugh.

“Like when you dyed your hair because I joked-- very jokingly said I couldn’t imagine you doing it.” He shakes his head when you nod proudly at the memory, though the blue lasted about a month before you needed to go to a hairdresser to fix that mess you made. “What’ll you have? Remember you don’t have to pay for anything while you’re here-- well, don’t get the giant bottles of champagne though, those things are kind of pricey.”

“I’m not trying to dry out your supply, don’t worry.” He gives you a thumbs up and goes to mix you a drink you didn’t specify but as he reaches for the bourbon, you know he remembers your usual anyways. You thank him for the icy drink then very gently clink yours to his and take a long sip. A small burn in the throat that’s mostly warm. “You see anyone interesting so far?”

“I don’t know.” Seokjin shrugs, setting his empty glass down and you watch it quickly be whisked away by a dishwashing employee. “I feel like celebrities start to all look the same when I’m here all the time.” He leans his elbows onto the counter, smirking softly as he speaks, “By the way, I’ve seen quite a few looks in your direction since you walked in. Winning outfit tonight.”

Seokjin’s coy expression grows into amusement when your eyes widen from his words. Your hands shift a bit tighter around your glass as the single piece of ice floats to the top. You glance over your shoulder in wonder, biting back any satisfaction from your expression, but Seokjin knows better. “Hey, quit playing it off; you know you look hot, I saw your instagram story post-”

“Can you not?” You laugh at him and he joins in. Fitting a thanks to a bartender that gave him a new martini, he continues in his laughter while you go on. “So you liked the picture, huh?”

“I sent you the heart emoji face.” He grins, content with your relaxation as you take another drink. You shrug off his words.

“Excuse me,” The familiarly light voice drifts in your senses, as the seat next to yours becomes occupied. Your eyes find Jimin’s as he makes himself comfortable. Dusty rose colored hair styled up out of his face, and his lips are as springlike when he smiles gently at you, then turns his attention to Seokjin. “Can I order a drink?”

“He’s the owner.”

“I’m the owner.” You and Seokjin speak over each other, making him scoff, then continue as Jimin’s obscured hand finds the top of your thigh where your dress ends. A beat in your heart feels heavier. “But yeah, I can get you something. Jimin, right?”

“Yeah, and thanks. Gin and tonic, please.” Jimin speaks respectfully, turning his hand upwards as yours searches for his. Seokjin casts you a glance, noticing your very small shrug, he walks down the bar refraining from laughter. “You came?” He turns on the stool to face you, letting his boot settle on the footrest of your seat beside your heel.

“You can see me can’t you?” Your teasing earns his hand to squeeze your own. The action creates a ripple in your chest, growing larger as Jimin smiles wider.

“Lovely, don’t tease me. I’m just happy you’re here; I didn’t think you’d come.” You nod, but think against telling him about the reasoning behind your change of mind.

“Just thought why not.” You say simply, biting your lip as Seokjin places a drink beside Jimin. Seokjin then points his middle and index fingers to his eyes then towards you as he steps off once more.

“Did I interrupt something potential?” Jimin asks you catching the final bit of the actions. His tone is slightly lower than before, clearly curious above all.

“Friend of mine.” You settle any of his worries, even though there isn’t a defined obligation to do so. Jimin raises an eyebrow, surprised for a moment before eventually nodding,

“Ah, that’s right. Jin is this Seokjin.” He continues to nod, rubbing his neck with his hand sheepishly. You smirk softly and he sees it. “What?”

“Jealous?” Your tone drips with a joking sound, to ensure him that he didn’t need to take you seriously, but a piece of you hopes he would.

“Not jealous,” He says easily, eyes drifting to his untouched drink and you nod. As expected. “Maybe if he made you laugh longer.” You look at him. His expression is contemplative towards his drink. Calm, but something about it feels feigned. Jimin finds your eyes, losing himself for a second in the focus of your own. He scoots towards you, knee grazing yours as his face leans to speak tiny vibrations to your ear, “Why don’t we go to the VIP booths, baby?”

---

The majority of the crowds and dancing occurs on the ground level, while offset by half a story exists the VIP area that privately overlooks the club. Nothing particularly luxurious about it, other than its own set of employees to take orders for drinks. The nights you and Namjoon came with friends, Seokjin allows your group to use one, and you’re used to the tinted glass wall that filters away some of the pulsating music. Jimin mentions some other idols from the company being a part of the group with him that use the table he sits with you at, but also them all being far more interested in partying to be there for any longer than makeup touch-ups or a glass of water.

The knowledge makes the five drinks ingested throughout the next couple of hours hit differently. You know he’s had a similar amount of alcohol, but like you you don’t get affected as vigorously as other people. Nevertheless the lull in your head makes the slow kisses more frequent than other times when you and him were out in public together.

“I like this dress.” Jimin says as his hand runs along your side, feeling the smooth material against his skin and the small fidget of your waist when your grip settles along your hip. A smirk plays along his lips that end up against your neck, languidly pressing ministrations to the skin. “I’m glad you came.”

“I was thinking you didn’t really care if I did.” You admit though you gasp softly, gripping the silk of his top when his mouth travels over a sensitive spot. Jimin hums in thought, feeling your grip tighten from the sensation, then more so when he nibbles at the skin, sucking with the intent to leave it a reminding blotch,

“Of course I want to see you whenever I can.” Jimin says simply, almost a stung timbre in the words, as he pulls away finding your gaze for a passing moment then kissing your lips softly like words aren’t enough for him. You arms stray to wrap around his neck, letting him tug you closer to lengthen the kiss until you’re short of breath. “Did you say that because we haven’t been able to go on a date lately?”

Your chest rises and falls as it takes in air, arms remaining positioned around Jimin while he keeps his grip protective on your waist. Eyes searching through yours with worry cracking through. “No,” You shake your head, pecking his lips gently. “I was just saying something dumb. It’s been a weird week and all.”

“With,” Jimin’s voice stutters while he recalls everything that’s gone on the past week. “It was just the meeting, wasn’t it, baby?” He frowns when your eyes avoid his face to favor a stare towards the table. “Hey,” A hand cups your cheek, coaxing you to look back towards him as concern presents itself, “Lovely, you don’t have to hide things from me. Do you want to talk about it?”

“I don’t.” Flatly said. Jabbing at Jimin’s composure as he feels you metaphorically pulling away from him. “It’s nothing important.”

Nothing you think he’ll want to talk about. Jimin doesn’t like talking about your contract, he’s never let that topic stick around for more than a couple of back and forth sentences. If your growing dissatisfaction with your treatment is something he truly cares about, he would’ve spoken in your favor. You swallow air at the swordlike thought.

“If something’s bothering you-” You both startle as boots clack directly behind you. Shifting from Jimin he lets his hands fall from you when you move away. Turning to look over your shoulder you watch blonde hair walk away from you two, down the stairs towards the main floor. You smile bitterly, finding this whole thing ridiculous as you mumble,

“I have to hide making my songs, and I have to hide being with you.”

“Y/N-”

“We should call it quits for tonight, right?” You look back at Jimin wondering if the stinging in your eyes is visible to him. His expression appears to be at a loss, lips a line, and his hands clenching.

“Why are you bringing all that up?” Your heart drops at the question, and the disconnect from him continues as Jimin appears to grow stoic.

“You asked me if something was wrong, and then you say that?” Your voice feels hot and you sigh hoping it’ll help alleviate pressure in your throat. You remove yourself from the booth thinking he may stop you, but Jimin stays still watching you grab your clutch. “I don’t like how things are right now.”

Despite the vague pronoun, Jimin registers the firmness in your voice, and how you’re visibly upset with more than just his insensitive question. He bites his inner cheek, watching you take the first step away before he’s bolting from the booth to grab your hand.

“Baby,” His pleading tone makes the stinging in your eyes more unbearable. “Please don’t go. Let’s talk-”

“If I tell you I hate my contract what are you going to say?” You don’t look at him when the questions trembles from your lips in frustration that fizzes painfully in your head. “That,” You feel his grip loosen before you’re able to continue, “You’re going to help me change it?”

You hear the lively voices, and a fast-paced song dominating the air, but Jimin behind you remains quiet. Tugging your arm from his grasp takes little effort, like he was ready to let go. Let you leave. Unwilling to answer and put truth in the air.

You want to know why when you turn to face him but Jimin’s expression stops your open mouth from speaking. Like he’s resigned to himself, eyes matching with yours to show hardened seriousness. You step towards him while he follows your movement, looking down at you. He’s successful at hiding from you how much his heart hurts at the sight of your building tears.

“Jimin,” The tremble in your voice stabs into his mind more, a pensive barely there frown the only thing that lets you into his thoughts at all. “Don’t you think I deserve to have my name in the credits?”

His shoulders shrug uncertainly and still not a word. You’re unable to understand why he closes away every time this discussion comes up. Why is he on the side of Yerin to keep things as they are? A bud in your brain feels pulsing at the thorn of implications that question could lead to and it makes you feel desperate for something out of him.

Jimin’s palm finds your waist to stable himself when your hands reach for his top to pull him towards you, lips attaching themselves to one another if only to get him to remember that he cares about you despite whatever ridiculous persona he’s trying to play at. Kissing him makes him responsive and it’s as though he’s letting the hidden emotions out; you feel the longing as he tugs you closer to him so that your body is pressed to his and he’s hugging you.

When your tear connects with his cheek Jimin pulls away, a surprised expression mixing into his longer breaths for air. You let the next few droplets leave your eyes, because he didn’t break the wall gaping between you two. You release your hands from his shirt and walk away.

Jimin lets you.

if you enjoy please, please let me know! i hope you enjoy the series, i’m working really hard on it! : )

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tech-good-health · 3 years

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If you are inactive or elderly, your calorie requirements are likely to be at the bottom of the spectrum. You may be towards the top if you are physically active, pregnant, or nursing.

Teens:

Calorie consumption guidelines for teenagers differ depending on their age, gender, and activity level. A 13-year-old girl's recommended daily consumption varies from 1,600 to 2,200 calories, while a 13-year-old boy's recommended daily intake ranges from 2,000 to 2,600 calories.

These figures rise slightly in the late adolescent years. For girls aged 14 to 18, the daily calorie allowance ranges from 1,800 to 2,400. The suggested calorie intake for males in this age group is between 2,000 and 3,200 calories.

Children:

Children between the ages of 2 and 3 require 1,000 to 1,400 calories per day. Their position in this range is determined by how active they are.

At the age of four to eight years old, the daily calorie allowance begins at 1,200 calories and gradually climbs to 1,800 calories for females and 2,000 calories for boys. The calorie range for females aged 9 to 13 years is 1,400 to 2,200 calories per day and 1,600 to 2,600 calories per day for boys.

Also Read: Calories Calculator: Average Calorie Intake You Need a Day

How many calories should I need to burn to lose weight?

If you want to lose weight and are counting your calories, you must expend more calories than you consume and use a calories calculator to lose weight, resulting in a deficit.

To do so, consider your basal metabolic rate, which is the number of calories your body burns at rest. Then consider how many calories you consume every day. Aiming to shed one to two pounds every week, according to Taylor, is a good objective.

One pound equals 3,500 calories, and you may generate that shortfall in a variety of ways. She suggests exercising for 2,000 calories per week and then cutting 1,500 calories per week from your diet, for a total of 214 fewer calories a day.

Aim to burn 400 to 500 calories each day, five days a week, throughout your workouts. Remember that the number of calories you burn during an exercise varies on your weight, gender, age, and a variety of other factors, but this figure is a decent starting point.

For example, a male weighing 200 pounds, for example, will burn more calories doing the same exercise than a woman weighing 150 pounds.

How many calories do I need to burn a day to lose weight?

It's an old wives' tale: in terms of weight loss, you must move more and eat less. However, determining how much more to move might be difficult.

That's because the number of calories you need to burn every day to lose weight is determined by a variety of factors, including your weight-loss goal, how much you consume, and how you burn those calories.

Read our step-by-step example below to learn the philosophy underlying these computations.

Step 1: Calculate the BMR

The first step is to figure out what your Basal Metabolic Rate is (BMR).

Various studies have indicated that women require 1500-2000 calories to maintain their present weight, whereas males require 2000-2500 calories. This figure is sometimes referred to as the Basic Metabolic Rate (BMR).

Use the formulae below to determine your BMR (1). (Input your current weight in pounds and current height in inches).

Step 2: Calculate Harris-Benedict Formula

The next step is to determine how many calories you require each day to maintain your present weight using the Harris-Benedict formula (2).

The BMR for men is 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)

BMR for women = 655.1 + (4.35 x weight) + (4.7 x height) (4.7 x age)

For example, the BMR for a lady of 20 years old, 5 feet tall, and 140 pounds is 1447.65 calories.

Daily Routine Factor of Activity:

Stagnant (little or no exercise) 1.2

Moderately Active (light exercise, doing sports 1-3 days per week) 1.375

Moderately Physically Active (sports/exercise 3-5 times per week) 1.55

Extremely Active (intense sports 6 or 7 days per week) 1.725

Extra Vigorous (sports and exercise, physical job or hard training) 1.9

For example, if your BMR is 1600 calories but you're only moderately active daytime, your daily calorie requirements are 1600 x 1.375 = 2200 calories. 2200 calories are required to maintain your current body weight.

If you want to lose weight, you should limit the intake to 2200 calories per day, and if you want to gain weight, you should eat more than 2200 calories per day.

Step 3: How much weight do you want to lose?

The next stage is to select how many pounds you want to lose and when you want to lose them. To create realistic objectives, you must first understand when you lose weight.

When do you start losing weight?

There are several factors that influence how much fat you can lose (and when), but in its most basic form, weight loss occurs when the calories you burn exceed the calories you ingest.

While exercise, physical activity, and other bodily variables impact the pace at which you burn calories, food and beverages are the only sources of calories you ingest. So, if you can keep these two sources under control and establish a calorie deficit, you will ultimately start losing weight.

Step 4: How many calories should you expend every day to lose weight?

The next stage is to figure out how many calories you have to burn every day to attain your target weight.

Example:

Suppose you are a 40-year-old woman, 5 feet 3 inches tall, 143 pounds, and just moderately active. You want to drop 5 pounds in two months.

This is how you determine the number of calories you should burn every day:

Your basal metabolic rate (BMR) is 1385 calories.

Based on your current exercise level, your daily calorie requirements are 1905 calories.

This indicates that if you eat 1905 calories each day, you will stay the same weight. If you consume more than 1905 calories, you will gain weight; if you consume less than 1905 calories, you will lose weight.

You want to reduce 5 pounds / 2.3 kg in 60 days, which is approximately 17500 calories (1 pound of fat is 3500 calories).

This implies you'll need to save or burn an additional 17,500 calories over the following 60 days.

Using some basic math, you can calculate that this is comparable to 280 calories each day. If you can conserve 280 calories each day for two months, you will drop 5 pounds.

Subtract your daily calorie needs from the number of calories you need to conserve every day (Step 3 above) (step 2 above)

Calorie requirements per day - Calorie savings per day = 1905 – 280 = 1625

This is the number of calories you must consume every day in order to lose 5 pounds in two months! 5 calories per day.

Weight loss calculator:

A good weight loss calculator determines how many calories you should consume to lose weight and even helps you schedule your weight loss progress.

Without a question, gaining weight is simpler than losing weight. Weight reduction is not as simple as you appear; it may be a difficult task. However, if you have a clear understanding of your calorie consumption in order to lose weight, the weight reduction program becomes much easier.

To manage your calorie intake for your chosen weight reduction goal, you can utilize an online weight loss planner. This loses weight calculator also informs you how long it will take to reach your optimum weight reduction goals in the shortest amount of time.

You May Also Read: Healthy Food Ideas Easy: 39 types of Food for Breakfast, Lunch & Dinner

Best Calorie Calculator:

Calorie counter apps make it simple and easy to track food and exercise. They also provide information on your lifestyle choices, nutrient quality, meal timing, and how frequently you fulfill your daily goals.

Furthermore, these applications replace the old-fashioned paper and pencil technique of tracking calories, which may be tough to keep up with.

The top calorie counter applications include large food databases, barcode scanning, calorie, and nutrient monitoring features, recipe ideas, and meal planning.

Some applications are completely free to download and use, while others require a paid membership to gain access to premium features. Many food and fitness apps allow you to log and track your activities, but it is not required to be a member.

Here are some of the apps by which you can calculate your weight:

Lifesum is the best overall performer in the rundown. With Lifesum, you'll not only get a simple and quick way of calculating calories, but you'll also understand how to eat healthier."

SparkPeople Calorie Tracker is the best for motivation and community. "You have access to a large community forum as well as a support network full of health and fitness specialists that are eager to assist you."

MyNetDiary is the best diet support app because "in addition to its outstanding calorie tracking capabilities, MyNetDiary also offers extraordinary connection to wearables and phones."

Lose It! is the best diet for weight loss. "Lose It! includes a food database with over 7 million goods ranging from fruit to packaged foods to restaurant meals."

Calories Deficit:

A calorie deficit happens when a person's daily calorie intake is less than their daily calorie expenditure.

Every day, the body must burn a specific quantity of calories in order to execute all of its tasks.

The number of calories a person needs each day is determined by their:

Sex

Age

Levels of physical activity

Height

Weight

Physique composition

How to Establish a Calorie Deficit?

Once a person has determined how many calories, they require each day or week, they may concentrate on generating a calorie deficit.

One pound of body fat provides around 3,500 calories. A person would require a 3,500-calorie deficit, or 500 calories each day, over a week to shed one pound of fat.

A calorie deficit of around 7,000 is required to lose 2 pounds. However, a calorie reduction of more than 7,000 calories per week is not recommended.

Conclusion:

In the conclusion, you would have understood the importance of calories. Hence, one should always maintain calorie intake for a healthy life. For that, you will require a calories calculator to lose weight. Count the daily required calorie intake using this weight loss calculator.

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howtoloseweightfastsafely · 5 years

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Calculating A Weight Loss Deficit

Once you know your total daily energy expenditure (TDEE) using the BMR (Basal Metabolic Rate) and Harris-Benedict calculation, you know how many calories you need to eat to maintain your bodyweight.

Let's say the man with a BMR of 1947 calories is John, a 30 year old associate in hedge fund operations. He works at his desk between 10-12 hours every day, and gets no formal exercise, except for some lifting 2x a week for 30 minutes. He's not all too overweight, but realizes he needs to drop about 20 pounds to "really" get in shape and in his own words "look good on the golf course".

Since he's on the lower side in regards to exercise, we'll characterize his activity level as sedentary.

So we multiply 1947 * 1.2 from the chart above, to find that it takes about 2336 calories per day for John to maintain his weight.

From here, John needs to use a simple percentage deficit to lose weight. (Note: you can easily use the calculated deficits in the Excel bonus calculator.)

John's a smart guy and figures he'll start at a 20% deficit from maintenance, which will let him lose weight at a steady rate, without eating into his lean muscle.

So, using his 2336 maintenance intake level, he does the following calculations:

2336 * .20 (for 20% deficit) = 467 (daily calorie deficit)

2336 - 467 = 1869 calories per day

So, John starts eating 1869 calories per day on the lower-carb, insulin resistance "starter" plan and ends up dropping 16 pounds in 2 months. He's now within 4 pounds of being ultra-lean. He loves how he feels, and loves the way his office coworkers keep blabbing about "how amazing you look".

This new-found confidence shines in the boardroom. He convinces the executive team to follow through with a breakthrough operations plan he's been working on. And when the plan turns out to save the firm $300,000, the board decides John deserves a raise and his very own corner office. Not too shabby for a guy who just wanted to "look good on the golf course"!

The Most Accurate Calculation: Katch-McArdle

While calculating your BMR and using the Harris-Benedict Formula is an outstanding starting point, if you're ready to get super-serious about your goals, I would use the Katch-McArdle formula. (This is in the Excel bonus calc, under the option "Know Body Fat % and Less Than 30 Lbs. to Lose")

This is a slightly different calculation that takes lean body mass (also called LBM) into consideration. This means you need to know your body fat percentage, using inexpensive calipers or other devices, before you can use this calculation. (Instructions on calculating body fat % in later chapters.)

First, you need to know your LBM, which is how much you weigh without fat.

This is a fairly easy thing to do: If you know your body fat percentage, you take your total weight in pounds, subtract the percentage that is fat, and that's your LBM.

This time, let's use the example of Carol, a 57 year VP of Human Resources at a technology firm. She has quite the busy schedule but usually makes it out of the office around 6 p.m., twice a week. On these 2 days and every Saturday, she decides to take up some resistance training to keep her body fit and mobile, while also keeping sane during some big projects and some *ahem* pain-in-the-butt coworkers at the office.

She weighs 160 pounds and uses handheld calipers to determine her body fat, which is 35%. She then knows she has 56 pounds of fat on her because 160 x 0.35 = 56.

Then, she subtracts 56 from 160, for an LBM of 104.

Now that Carol has her LBM, she jumps right into the Katch-McArdle formula:

BMR = 370 + (9.79759519 x LBM.)

(That number only looks scary because you've forgotten you have a calculator right there on your computer!)

Let's go back to Carol. She has an LBM of 104, so she plugs it in:

BMR = 370 + (9.79759519 x 104)

BMR = 370 + 1018.95

Now she rounds up to the nearest calorie:

BMR = 370+1019 = 1389

And finds that her BMR (how much she burns just going about her day) is 1399 calories.

From here, she uses the same metrics as Harris-Benedict to find the TDEE, or Total Daily Energy Expenditure:

IF YOU ARE...

MULTIPLY YOUR BMR BY...

Sedentary

(little or no daily exercise AND you do not have a physical job) x 1.2

Lightly Active

(exercise at least 40 minutes, 1-3 days/week AND you do not have a physical job) x 1.375

Moderately Active

(exercise at least 40 minutes 4-5 days/week AND you do not have a physical job.) OR (little or no daily exercise but you have a physical job) x 1.55

Very Active

(exercise at least 40 minutes 6-7 days/week AND you do not have a physical job) OR (exercise at least 40 minutes, 1-3 days/week AND you have a physical job) x 1.725

Extra Active

(exercise at least 40 minutes 6-7 days/week AND have a physical job OR exercise at least 80 minutes 6-7 days/week and do not have a physical job) x 1.9

Calculating A Weight Loss Deficit

Since she is working out 3 times a week and works a desk job, we'll use the "lightly active"/1.375 multiplier.

1.375 * 1389 = 1910 calories per day to maintain her weight

Same as before, she uses a standard deficit percentage. She decides she wants to get fit and trim faster (and acknowledges that she has quite a bit to lose to get there), so she opts for a 30% deficit (lowest deficit before muscle loss can become a big problem.)

1919 * .30 = 573

1923 - 573 = 1350 calories per day

Just like the John form above, she starts on a lower-carb, insulin resistance "starter" plan, which she does for about 4 weeks. She loses 8 pounds in less than a month and then decides to increase carbs a bit (to give her some fuel for resistance workouts). She updates her weight and body fat % in the "primary fat loss" sheet in the Excel bonus calculator and goes forward for the next 3 months. She sticks to her calories, gets good rest, and works out consistently...and within 4 months she is down a total of 31 pounds!

She feels amazing, loves her new body, and looks likes she's in her late 30s when she's actually 57. Best of all, she occasionally catches guy nearly half her age doing the "double-take" look as she walks by...and she can't get enough of it! Not bad for a few months on the plan.

*Note: John and Carol are fictional people, but their stories are based on people using similar plans.

4 Rules for Optimal Caloric Success

Never eat less than 1200 calories a day. If you eat less than 1200 calories a day, your body will freak out and launch the best tool it's got for preventing death by starvation: Cortisol. Cortisol is a stress hormone that causes you to retain your fat and cannibalize your muscle in a process called catabolism. You'll lose weight, but you'll get "skinny-fat," which will leave you looking kind of saggy and dumpy. Eventually, your body will grind your metabolism to a halt and your weight loss efforts will start making you get fat. Sounds counterintuitive, but it's true.

Use the deficits below to determine how quickly you want to lose weight:

If you want to lose fat...

Maintain a deficit of...

Slowly (saves the most muscle)15% below maintenance/TDEE

Semi-Moderately (best starting point if you're no more than 25 lbs. overweight)20% below maintenance/TDEE

Moderately (best starting point if you have more than 25 lbs. to lose, but you're not obese.)25% below maintenance/TDEE

Quickly (this potentially eats into your lean muscle unless you are obese, and is not recommended for people at a healthy weight.)30% below maintenance/TDEE

Do not go past 30% below your daily maintenance/TDEE unless you have 40+ pounds to lose. If you go past 30%, you're at a high risk of muscle loss and other metabolic issues. By the time you get to 50%, you're near starvation levels and maintaining an unhealthy, potentially dangerous lifestyle. 30% below maintenance is the bottom level at which it is safe to lose weight - anything beyond that is not only ineffective and unhealthy but could actually be counterproductive by causing your body to go into starvation mode.

1. Note: People who have 40+ lbs to lose and/or are obese don't have to worry about going too low (as long as it's not below a 50% deficit). As research has proven, when you have a very large amount of body fat, the body has no choice but to burn off more of it than it burns off muscle.

The more you burn at the gym, the more you get to eat later. If it's the Fourth of July and you know you're going to eat an extra hamburger at the barbecue that night, you owe it to your past and future selves, who are working really hard to lose weight, to put in the extra weight at the gym to earn that burger. Just don't go too crazy and throw yourself out a deficit for the week!

Why You Should Eventually Quit Counting Calories

Here's a secret most fitness models won't tell you: They don't count their calories.

Now, you might be upset, and rightly so, that you just had to learn all about how to count calories if those marble-carved people you see in the magazines don't have to do it.

But we've gotten ahead of ourselves:

Fitness models and bodybuilders don't count their calories because they already know what portions of which foods equal what amount of calories. They've become such pros at counting calories - and have fine-tuned their own diets and meal plans so meticulously - that they can just calculate these things on the fly.

The point of telling you all of this is to give you hope - you only have to maintain that food journal at the beginning of your weight-loss exodus!

If you're eating clean, eating healthy and exercising regularly, you'll eventually learn what foods (and how much of them) you can eat and still stay within your maintenance goals, and then life will get simple again.

The only time you'll have to count calories is when you eat something out of the ordinary, like on a cheat day, and if you've made positive lifestyle changes, you won't have to do that too often.

This is one of the basic lessons we all learn early in life: Nothing good comes easily; if it was easy, you wouldn't value it, anyway.

Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "The Easy Way To Determining Your Calorie Intake"

Read the next article about "How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster and feel great doing it.

Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.

Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too

Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It

Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams

Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets

Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You

Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before

Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss

Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)

Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind

Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)

Topic 11: The Easy Way To Determining Your Calorie Intake

Topic 12: Calculating A Weight Loss Deficit

Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't

Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)

Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)

Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)

Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)

Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply

Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")

Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know

Topic 23: Choosing High Quality Foods

Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute

Topic 25: 7 Steps To Reduce AGEs and Slow Aging

Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)

Topic 27: How To Clean Up Your Liver and Vital Organs

Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)

Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You

Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)

Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)

Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)

Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:

Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)

Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)

Topic 42: Food Planning For Maximum Fat Loss In Minimum Time

Topic 43: How To Lose Weight Fast If You're in Chronic Pain

Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)

Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

Topic 47: Advanced Fat Loss - Part I: Calorie Cycling

Topic 48: Advanced Fat Loss - Part II: Carb Cycling

Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting

Topic 50: Putting It All Together

Learn more by visiting our website here: invigoratenow.com

#weightloss #diet

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timclymer · 5 years

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How to Get Rid of Stomach Fat – Secrets For the Regular Person – Part 2 of a 4 Part Weekly Series

Part 2 – Changing the Way You Eat and the Foods to Avoid to Get Rid Of Stomach Fat

Changing the Way You Eat

Back in Part 1 of my 4 part series I gave an overview of Stomach Fat, Why We Have It, and What We Have to do to Get Rid of Stomach Fat. In Part 2 of this series I will shift the focus to nutrition and how changing the way you eat will help you get rid of stomach fat, lose weight, and lower body fat.

According to who you talk to, nutrition probably accounts for 70-90% of a lifestyle change designed to lose weight. That’s right; I said lifestyle change, not diet. Diets have let us down for years, starting with how the USDA designed the food pyramids. The USDA let us down back in the early 80’s. They changed the food pyramid to focus on more carbohydrates and less fat. The USDA drove us to start eating more carbs by making the base of the pyramid (the biggest portion of the suggested diet) heavy in starches, grains, and other carbs. They didn’t educate the average American on the dangers of a diet rich in refined carbohydrates like regular pasta, white bread, and baked potatoes. This was a great disservice to the American public, based on what we know now.

The other thing that has really hindered us is all of the diets out there, especially low fat diets. The tendency is for us to follow a diet for a few weeks, or months, lose some weight, and then go back to unhealthy habits and gain all the weight back, or even more than what we lost. How is anyone ever going to stick to a lifestyle like that and keep themselves at a health weight?

So what is the solution? The easiest solution is to make a resolution to ourselves to eat healthy (90% of the time) for the rest of our lives. In my next section I am going to outline an easy eating plan to help do just that. But before I do that, let’s do some math.

Counting Calories

Counting calories on a daily basis isn’t necessarily part of my plan to get rid of stomach fat, but it is a good idea to have a basic understanding of daily caloric needs so we can put some kind of a plan in place, so let’s do it. There are many different formulas out there and you can do your own research to find one that works for you, but here is a simple formula to determine your basic daily caloric needs to work from:

* You need to know that 3500 calories = 1 pound

Let’s use an example of a woman that weighs 160 lbs. and whose goal weight is 130 lbs.

Multiply your goal weight by 10: 130×10 = 1300

Add 20 percent if you are sedentary (sit at a desk, etc.), add 50 percent if you are moderately active (outside sales, walk up and down stairs, etc.), and add 70 percent if you are active all day. For our example our woman is sedentary so, 1300 x 1.20 = 1560

Add the number of calories you burn during your workouts. For our example, our woman is not doing any exercise, so any additional calories burned during exercise is a bonus. We’ll cover calories burned during exercise in Part 3 of the 4 Part Series on How to Get Rid of Stomach Fat for the Regular Person.

Reduce this total by 15 percent for steady weight loss. So in our example, our woman needs about 1560 to maintain her weight, and since she doesn’t exercise, she needs to eat about 1326 calories a day for steady weight loss. If you are more active and exercising, then you need to eat more calories or your bodies metabolism will slow down too much.

Now one of the biggest fears we have in trying to lose weight is being in a constant state of hunger because we feel we have to starve ourselves. That is just not a healthy way to live and it isn’t part of this plan. Another part of our plan to change the way you eat is to eat smaller portions more often. In fact, we need to eat 4-6 times a day. I prefer 6 times a day, but it all depends on your goals and your lifestyle.

So in our example, our woman should try to eat 4-5 times a day dividing 1326 calories among those meals, so that would be approximately 330 calories a meal. It could be broken down like this:

Breakfast – 400 calories Snack – 100-200 calories Lunch – 300 calories Afternoon Snack – 100-200 calories Dinner – 400 calories

In this example we would eat 1300-1500 calories and would eat 5 times a day. I will go over what we should eat later in the article. Now let’s look at what we shouldn’t eat so we can finally get rid of stomach fat.

Another easy calculation is to figure out how many calories you are eating on a daily basis with a diet log and then subtract 15%. You have to be true to yourself and count every single thing that goes in your mouth for 3 or 4 days (a week is optimal).

Foods to Avoid

I’ll be any one of you reading this could help me write this section. We all know what foods we should not be eating. We should not eat foods high in sugar. We should not eat foods high in saturated fat. We should not eat fast food. We should avoid liquid calories. We know this. We still do it. You know what? It’s OK. Just do it in moderation. I am not going to tell you to cut these foods out of your diet completely, but to get rid of stomach fat; you must eat these types of foods and drinks in moderation. If you are at a birthday party with your kids, go ahead and have some cake, with the key word being “some”. Don’t scarf down 2 pieces; instead have half of 1 piece or just a bite or two. You’ll satisfy your sweet tooth and save a ton of calories over time. If you are out to eat, go ahead and have a French fry or two, or a slice of pizza. Just don’t over do it, and limit these little “cheats” to once a week. More on that later too.

So let’s address these foods and drinks to avoid in a little more detail.

Sugar – let me say this, sugar is the enemy. Food or drink high in sugar will sabotage your healthy eating plan faster than anything else. Look at your food labels and try to stay away from anything over 10 grams of sugar per serving.

High Fructose Corn Syrup- another ingredient that will kill your chances of losing weight. Your body doesn’t even recognize the calories and in fact your body shuts off its natural appetite control switches, so you can eat and eat far more than what your body would be able to handle. In fact, HFCS is sort of like setting up a direct line into your stomach to produce fat. HFCS is in cereal, ketchup, soda, flavored waters, marinades, etc. I’ve even seen it as the first or second ingredient on supposedly healthy WHOLE WHEAT BREAD! It’s everywhere. Avoid it all costs. If it is listed as one of the first 4 or 5 ingredients on the label, think twice about eating or drinking that item.

Trans Fats and Saturated Fats- thankfully the government finally cracked down on the food companies to remove trans fat and put it in the labeling. They are tough to digest and increase the amount of bad cholesterol in your blood. Since trans fat is synthetic and doesn’t exist naturally, your body has a tough time processing it. It not only raises bad cholesterol (LDL), but it lowers good cholesterol (HDL). This is awful. Check labels for these words and avoid at all costs: hydrogenated and partially hydrogenated. The higher on the label, the more they have. Here some common foods with hidden trans fat: soups, biscuits, fries, Oreos, spreads, frozen foods (chicken pot pie and waffles), most fast food, and movie popcorn. Keep away from these foods at all costs. Saturated fat is also bad for your heart and cholesterol levels. Saturated fat shows up in fatty cuts of red meat and in whole-milk dairy products. Saturated fat basically goes right from your stomach, to your stomach. How do you like that? It doesn’t have far to go at all to make you fat, so eat fatty meats sparingly and drink low fat or fat free milk. We’ll talk about good fats when I discuss my easy to remember nutrition plan below.

Sugar Filled Drinks- if we really want to drop pounds and shed calories in a hurry, we need to get rid of sugary drinks. Sodas, Fruit Juices, Flavored Teas, Flavored Milk, Flavored Coffees, and Smoothies from a store. Some of us get up to 25% of our daily calorie intake from sugary drinks without even processing this in our mind as bad for us. Did you know that a can of Sunkist Orange Soda has 190 calories and 52 grams of sugar per 12 oz. can? Did you know that a Jamba Juice Peanut Butter Moo’d Power Smoothie has 1170 calories and 169 grams of sugar? These numbers are shocking. Imagine our woman in the example above is trying to lose weight by eating around 1300-1500 calories a day and she drinks a Jamba Juice Power Smoothie thinking the “power” in the title is healthy. She just drank almost her entire day’s worth of calories in 10 minutes! Let’s say we are drinking a coffee loaded with cream and sugar, an 8 oz. glass of OJ in morning, a couple of regular sodas a day, and maybe a beer or two for dinner, then guess what, that is about 500-600 liquid calories a day. Just by switching to water or mineral water, we would lose a pound a week without changing anything else. Think about that for a moment. Just by switching to water, sugar less green tea or diet soda, we could lose a pound a week. Pretty incredible.

High Glycemic Foods- these are starchy foods like regular potatoes, white rice, regular pasta, pretzels, plain bagels, white bread, or any other food made with enriched flour. These foods are almost like eating sugar because they are converting almost directly into fat (guess what the USDA had us eating all those years at the bottom of the food pyramid. No wonder we got fat!)

You can do some research on the internet at sites like calorieking.com to learn how many calories your favorite foods have. Remember, I am not going to recommend counting calories on a daily basis, but you should really get an idea of how much sugar, fat, and calories your favorite foods and drinks have. We have covered the bad stuff, so now let’s move onto to my easy to remember and easy to follow eating plan. Part 3 of my series, How to Get Rid of Stomach Fat: Secrets for the Regular Person will cover the foods you must eat to get rid of stomach fat. See my resource box for more details.

Source by Brett Basinski

from Home Solutions Forev https://homesolutionsforev.com/how-to-get-rid-of-stomach-fat-secrets-for-the-regular-person-part-2-of-a-4-part-weekly-series/ via Home Solutions on WordPress from Home Solutions FOREV https://homesolutionsforev.tumblr.com/post/187404716035 via Tim Clymer on Wordpress

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homesolutionsforev · 5 years

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How to Get Rid of Stomach Fat – Secrets For the Regular Person – Part 2 of a 4 Part Weekly Series

Part 2 – Changing the Way You Eat and the Foods to Avoid to Get Rid Of Stomach Fat

Changing the Way You Eat

Counting Calories

* You need to know that 3500 calories = 1 pound

Let’s use an example of a woman that weighs 160 lbs. and whose goal weight is 130 lbs.

Multiply your goal weight by 10: 130×10 = 1300

So in our example, our woman should try to eat 4-5 times a day dividing 1326 calories among those meals, so that would be approximately 330 calories a meal. It could be broken down like this:

Breakfast – 400 calories Snack – 100-200 calories Lunch – 300 calories Afternoon Snack – 100-200 calories Dinner – 400 calories

Foods to Avoid

So let’s address these foods and drinks to avoid in a little more detail.

Source by Brett Basinski

from Home Solutions Forev https://homesolutionsforev.com/how-to-get-rid-of-stomach-fat-secrets-for-the-regular-person-part-2-of-a-4-part-weekly-series/ via Home Solutions on WordPress

#Home Solutions Forev

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howtoloseweightfastsafely · 5 years

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The Easy Way To Determining Your Calorie Intake

There are several different ways to determine how many daily calories are right for you, and they get a little more difficult as they get more accurate.

The first way, if you're not inclined toward doing much math, is quite simple. It's commonly called the "10 Rule". Here's how to use it: You multiply your bodyweight by a certain number (according to your goals and activity level) and you get the number of calories you need to eat every day.

For fat loss, use this table:

If you are...

Sedentary (non-physical job, don't exercise regularly)

Lightly active (exercise a couple of times a week, or have a physical job but don't exercise)

Very active (have a physical job and exercise, or have a non-physical job and exercise 6-7 times a week)

Then multiply your bodyweight by

10 - sedentary

11 - lightly active

12 - very active

Following this formula, if you were a 180-pound man, you would eat 1800 calories if you were sedentary, 1980 calories if you were lightly active, and 2160 calories if you were very active.

If you're very overweight/obese (30+ pounds to lose), use this chart:

If you are...

Sedentary (non-physical job, don't exercise regularly)

Lightly active (exercise a couple of times a week, or have a physical job but don't exercise)

Very active (have a physical job and exercise, or have a non-physical job and exercise 6-7 times a week)

Then multiply your bodyweight by

8 - sedentary

9 - lightly active

10 - very active

Important: If these calculations put you below 1200 calories, do not use the calculation.

Simply eat at 1200 calories per day. (E.g. If your calculation tells you to eat 1120 calories per day, eat 1200. But if it says to eat 1220, then, of course, eat 1220.)\

If you've already lost the weight you want to lose, and are just interested in maintaining your weight (and lean muscle mass) use this table:

If you are...

Sedentary (non-physical job, don't exercise regularly)

Lightly active (exercise a couple of times a week, or have a physical job but don't exercise)

Very active (have a physical job and exercise, or have a non-physical job and exercise 6-7 times a week)

Then multiply your bodyweight by

13 - sedentary

14-15 - lightly active (make small adjustments according to your measurements)

16 - very active

Following this formula, if you were a 180-pound man, you would eat 2340 calories if you were sedentary, 2520-2700 calories if you were lightly active, and 2880 calories if you were very active.

Step 1: Your BMR (Basal Metabolic Rate)

To get better, more accurate, body-specific results, you'll need to do a little more math and learn some other methods. This will definitely pay off in the long run.

First things first: You'll need to calculate your Basal Metabolic Rate. Your BMR is how

many calories your body burns every day just to keep alive - basically, if you were laying in bed all day with no activity, how many calories would your body burn?

To figure this out, you'll have to do a little math. Have no fear! The equation is easy with a piece of scratch paper and a calculator (or in the bonus "So Easy A Caveman Can Do It" Calculator.)

Figuring out your BMR is different for men and women, because men biologically have

denser muscles than women have, and thus men have faster metabolisms. We'll start with the women first:

How to find your BMR - For Ladies

This is the equation you'll start with: 655 + X + Y - Z. Now, you've got to plug in the

values for X, Y, and Z. Here's how to do that:

Weigh yourself in the morning, before you've eaten or had anything to drink. Write down your weight, then multiply it by 4.35. This is X.

Write down your height in inches (if you're 5'4", the average American woman's height, then you're 64 inches.) Multiply this by 4.7. This is Y.

Write down how many years old you are. If you're coming up on a birthday in the next three months, go ahead and round up. Multiply your age by 4.7. This is Z.

Some people find this easier to understand: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR.

Let's take a look at how it works in action. Here's a sample woman:

She weighs1 40 pounds.

140 X 4.35 = 609

She is 5'4" ( 64 inches.)

64X 4.7 = 301

She is 30 years old

30 X 4.7 = 141

Now, she plugs in all of the pieces:

655 + 609 + 301 - 141 = 1424.4

This woman's BMR is 1424 (rounded down for sake of simplicity.)

How to find your BMR - For Guys

Gentlemen, here is your equation: 66 + X + Y - Z. Now, we've got to figure out the values for X, Y and Z.

Weigh yourself in the morning, before you've eaten or had anything to drink. Write down your weight and multiply it by 6.23. This is X.

Write down your height in inches. Multiply this by 12.7, and you have Y.

Write down your age in years and multiply your age by 6.8. This is Z.

Here's the equation in something more closely resembling English: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).

Let's see it in action. These are samples of male's statistics:

He weighs 190 pounds.

190 X 6.23 = 1183.7

He is 5'11" ( 71 inches.)

71 X 12.7 = 901.7

He is 30 years old

30 X 6.8 = 204

Since he's a man, he'll (obviously) be using the male formula. So now, he plugs in all of the values:

66 + 1183.7 + 901.7 - 204 = 1947.4

And learns that his BMR is 1947.4

Step 2: The Harris-Benedict Equation

You know that your BMR is the calories your body burns only for basic functions. But you don't lay in bed all day, every day. You get up and make breakfast, go to work and do all kinds of things.

So you can't go off your BMR alone. Thus, you need to figure out how many calories you burn every day on average. This is called your Total Daily Energy Expenditure, or TDEE for short. It is the amount of calories you need to eat to maintain your current bodyweight.

And the physical activity you perform every day determines the speed of your metabolism - the harder you work, the harder it works. And the harder you work, the higher your TDEE.

The Harris-Benedict Equation is how you determine this number. It's very simple, and it works the same way for men and women. Here it is:

IF YOU ARE...MULTIPLY YOUR BMR BY... Sedentary (little or no daily exercise AND you do not have a physical job)1.2 Lightly Active (exercise at least 40 minutes, 1-3 days/week AND you do not have a physical job) x 1.375 Moderately Active (exercise at least 40 minutes 4-5 days/week AND you do not have a physical job.) OR (little or no daily exercise but you have a physical job) x 1.55 Very Active (exercise at least 40 minutes 6-7 days/week AND you do not have a physical job) OR (exercise at least 40 minutes, 1-3 days/week AND you have a physical job) x 1.725 Extra Active (exercise at least 40 minutes 6-7 days/week AND have a physical job OR exercise at least 80 minutes 6-7 days/week and do not have a physical job) x 1.9

If you didn't notice already, here's one thing you should know:

There are diminishing returns after you've surpassed the very active category. To get to the 1.9 Harris-Benedict multiplier, you've got to either train twice as long, or go get a job in construction or as a professional athlete. The takeaway here is that no one needs to kill themselves at the gym, they just have to be consistent. Show up and stay long enough to get (and keep) your heart rate elevated.

Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)"

Read the next article about "Calculating A Weight Loss Deficit"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.