Are you ready to start your new life? Are you ready to start your diet? You’ve probably heard this plenty of times if you were like me and trying to lose weight, these ads are everywhere. They tell you to avoid this and avoid that. Well I’m here to tell you, you don’t have to avoid anything if you don’t want to. Losing weight is as easy as 1,2,3,4.
Step 1 – Find your calorie requirements for yourself. This is easier said than done, if you don’t know where to start. Well here is a link to a calculator http://www.macromate.com/macrocalculator/ to help you on your way. Here is my profile an example to help you out:
Weight: 197 lbs.
Body Fat Percentage: 11.5
(If you don’t know your body fat percentage use Mifflin-St Jeor BMR Formula. I used Katch-McArdle BMR Formula because I do know my body fat percentage).
Step 2 – Figure out how much weight you are trying to lose per week. A healthy range is between 1 to 2 lbs. from cutting calories. Anything more and you risk causing some issues with your body. Most of your weight loss should come from becoming more active, whether it be from lifting or cardio or both.
Step 3 – Now that you have decided how many pounds you want to lose; determine how many calories you need to cut from TDEE to cause the weight loss per day. To lose a pound you need to cause a 3500 calorie deficit per week. This would be eating 500 calories less per day because 500x7 (7 days in a week) = 3500 per week. Two pounds would require a 1000 calorie deficit per day, which would require you cutting 7000 calories per week. For a big person like me that is easy to do without causing any harm to my body. However, for a smaller person it gets tricky, so be careful.
Step 4 - The calculator will provide you with 3 estimates:
Basal Metabolic Rate aka BMR = Mine is 2078 calories per day
Total Daily Energy Expenditure aka TDEE = Mine is 3533 calories per day
Daily Calorie Requirement = Mine is 3033 to lose a lb. a week from cutting calories.
Warning do not go under your Basal Metabolic Rate when cutting. This will cause serious issues to your weight loss and your body functions as a whole.
People think hey I just won’t eat a lot and I’ll lose weight. This could work, however, our body is much smarter than that. Your body will activate starvation mode and cause you to hold on to every calorie you eat and turn it into fat storage, which is counterintuitive to what we are trying to accomplish. Why you may ask? Because it doesn’t know when it will get feed again and wants to preserve as many calories for energy as possible to prevent you from starving to death and to allow it to continue doing its regularly processes per day. SO KEEP YOUR CALORIES ABOVE YOUR BMR.
In case you’re wondering, BMR is the amount of calories your body needs to function properly even if you just laid in bed all day and did nothing. TDEE is the amount of calories you need to allow your body to function properly and allow you to perform your daily activities like walking, cooking, cleaning, going to work, etc. The more active you are the higher your TDEE will be.
Step 5 – Now that you have figured out your calories and the deficit you have to cause. Does it matter what you are eating? The answer is yes and no. Yes, because you have to know yourself. Can you control yourself and keep your calorie deficit? For me personally, I have to eat clean the majority of the time because I know myself and my urges. It’s like an alcoholic, would you spend time with alcohol in front of you all day and not be able to give in. Same thing with me and pizza or nachos, I can resist for so long before I give in and stuff my face. This is okay once in a while, but every day and you won’t see results.
For others eating whatever they want and keeping their calorie deficit each day is easy. Try each method for yourself and determine what works best for you. I personally do like eating clean and then treating myself to a treat at the end of the day because I saved my calories for it. So my first few meals are where I eat my veggies and chicken and protein shake. The last few I indulge in whatever my calorie deficit allows me to eat.
Any questions. Hit me up.
Follow us on Social Media: