How Many Calories Should I Eat To Lose Weight Fast Number One Rule to Weight Lose – Know Your Daily Caloric Intake Requirements and Create a Deficit

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Number One Rule to Weight Lose – Know Your Daily Caloric Intake Requirements and Create a Deficit

Knowing your daily calorie intake is essential when you’re trying to lose weight. I can’t stress enough how important this is. Losing weight is really just a numbers game. You need to burn more calories than you consume. Sounds so simple, right? Not so much. The theory is simple, however, this seems to be where most of us drop the ball. Yes, we think we are doing everything right. We increase our daily activity. Eliminate simple carbohydrates. And we eat every 3 hours. All of those are important for losing weight. However, they all cancel out if you continue to consume more calories than you’re burning throughout the day.

One pound of fat equals 3500 calories. So, a deficit of 500 calories a day would tip the scales by one pound a week. However, if you never create that deficit, you will never lose a pound. On the flip side and that said, if you eat too little, you run the risk of slowing down your metabolism, which plays a huge part in creating that deficit we talked about. Really confused, right? Do you remember in that episode of the The biggest loser how did Jillian tip the lid when a contestant fell below the recommended calorie intake number? The contestant slowed his weight loss progress by cutting too many calories. That’s all that hard work. I have firsthand experience when it comes to this. I teach six fitness classes a week and am training for a half marathon. I couldn’t figure out how to get rid of those pesky last 5 pounds. I finally confided in my friend who is a registered and licensed dietitian. Apparently, I was 600 fewer calories every day. My body was going into survival mode and clinging to everything I fed it. I actually had to increase my calorie intake to 2000 calories a day. Those last few pounds dropped and then some.

Do not eat too much. Don’t eat too little. It’s getting confusing, isn’t it? Bottom line… know your recommended calorie intake. There are formulas out there that will tell you exactly how many calories you should be eating for a safe rate of weight loss (1-2lbs per week). The formula is tailored to you (age, weight, height, level of exercise, etc.). The St. Mifflin Jeor Formula is the gold standard for calculating the recommended daily calorie intake in the world of dieters… use it! I know counting calories isn’t fun. But if you’re serious about losing weight, that’s the first place you should start. Once you understand how it works and in a routine you won’t have to write everything. Nine times out of ten you will need to cut calories. However, you need to know how much to eat in order to develop that deficit and keep your metabolism in your favor. However, never go below 1200 for women and 1500 for men as your muscle needs it to sustain itself. And since the more muscle you have the more calories you burn at rest, you don’t want to jeopardize that. Next, calculate your daily calorie intake and keep it close enough by keeping a food diary (at least for a week or two to figure it out). Check back because I’ll be covering the basics of keeping a food diary over the next couple of days.

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