In order to lose pounds it's important to understand how many calories you'll need to burn. To burn extra calories you can either eat less, exercise more, or do a. How many calories do you need each day to maintain a healthy weight? WebMD provides a chart that shows how many calories you need each day to maintain weight, lose. ![]() How Many Calories Should I Eat Per Day To Lose Weight & Fat. If you’re here, it means you want to lose weight (more specifically, lose fat), and you’re ready to figure out how many calories you should eat per day to make that happen as effectively as possible. Awesome. Before we get to that, here’s a quick recap of what you’ve done so far: You learned that in order to lose weight or lose fat, a caloric deficit is the #1 requirement. You learned that a “caloric deficit” means eating fewer calories than your body needs, which means you need to be below your calorie maintenance level. Each has its own PROS and CONS, but here’s what matters most. If your deficit is too small, it means you will lose weight/lose fat at the slowest possible rate. How Much Should You Walk to Lose Weight? Walking for Weight Loss and to Burn Fat. Weight Loss Myth? The More Calories You Cut, the More Weight You'll Lose. Okay, we’ve all done it. Anyone trying to do weight has done it I’m sure. Are you guilty of starving yourself? In part, I think starving yourself is so common. If your deficit is too large, it will be extremely hard to sustain (because you’ll be the most hungry and annoyed), workout performance will suffer, and the potential for muscle loss will be at its highest. I actually explain all of this in more detail right here: Caloric Deficit. But for all of these reasons and more, I (and most experts) most often feel that a moderate caloric deficit is the perfect choice for the majority of the population. It’s just what works best in most cases. Now, what exactly is a “moderate” deficit, you ask? Here’s what I recommend. Here’s an example. They’d first figure out that 2. This means they should create a caloric deficit of 5. In this example, that would mean eating 2. So, take the estimated calorie maintenance level you got in the previous step and create your 2. Did you do it? That’s how many calories you should eat per day to lose weight. Taaadaaa! Make sure you write it down. ![]() Because this deficit (2. That’s pretty much as good as it gets, and that’s precisely why this is the most often recommended caloric deficit for the majority of the population looking to lose weight/lose fat. Of course, one of the main reasons this deficit is so ideal is that it will cause you to lose weight at the ideal rate of weight loss. What ideal rate of weight loss, you ask? This one? Here’s a chart that narrows that range down a bit. They’ll then hit a point where that rate slows down a bit to 1- 2lbs per week for a while. And then, when they are almost done losing all the fat they needed to lose, it may only happen at a rate of 0. Either way, creating the ideal caloric deficit (2. Sounds good, right? Now let’s make sure it all works correctly. How To Guarantee You’re Eating The Right Amount Of Calories Per Day. OK, let’s recap real fast. First, you learned what the ideal caloric deficit is. Then, you used that information to adjust your estimated calorie maintenance level and figure out exactly how many calories you should eat per day to lose weight. After that, you learned what the ideal rate of weight loss is for you and this new ideal calorie intake of yours. All that’s left to do now is make sure everything is 1. Remember in the previous step when I mentioned that there would be a way to double check your daily calorie intake to make sure it was 1. Well, here it is. All you need to do is start eating your new ideal amount of calories each day and then just weigh yourself about once per week first thing in the morning on an empty stomach (or, weigh in every morning and take the weekly average) and watch what happens. Based on what your weight is doing from week to week, here’s what you should do: Are you losing weight at the ideal rate? If so, congrats! This means your daily calorie intake is indeed perfect. Keep eating this amount of calories each day and enjoy the awesome fat loss results that are guaranteed to follow. Are you gaining weight or just maintaining your current weight? If so, your deficit isn’t big enough (or it just doesn’t exist at all) and therefore needs to be increased. So, just reduce your current daily calorie intake by about 2. Based on what happens, come right back here and follow the appropriate instructions. Are you losing weight faster than the ideal rate? If so, and it’s been happening for a few weeks consistently, your deficit is likely a little too big and it should probably be decreased. Just add about 2. Based on what happens, come right back here and follow the appropriate instructions. Basically, weigh yourself consistently (always first thing in the morning on an empty stomach) and keep track of it somewhere. If you are losing weight at your ideal rate, you’re perfect. If you aren’t, then just adjust your calorie intake up or down in small 2. Simple as that. What if I reach a “plateau” and I stop losing fat? Oh, and if you ever reach a point where you were losing weight at the ideal rate for a while but then it stops for a couple of weeks in a row, guess what you should do? Yup, just reduce your current daily calorie intake by about 2. It honestly is that simple. And with that, the most important part of your diet is all figured out and ready to go. Good job! What’s Next? Now that you know how many calories you should eat per day to lose weight/lose fat, it’s time to figure out where those calories will come from. First up is protein, which is the second most important part of every fat loss diet. Let’s find out why, and how much of it you should eat. Check out the entire guide here: The Best Diet Plan).
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November 2017
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