For your cutting diet to be effective you should follow the suggestions outlined in this article.
The main reason many people fail to reach their weight loss goal is that they consume too many calories. If you want to lose weight, you have to eat fewer calories than you burn. This is not a diet myth; it’s a scientific fact!
However, eating fewer calories can be difficult for some people. In this report, we’ll make the process of eating fewer calories than you burn easier. There is a basic equation that can help you determine the correct number of calories you need to consume in a day, in order to lose weight:
# of Calories Burned = The Calorie Deficit = The Weight Loss Calorie Intake Target
That seems simple enough. Right? Well, it is, but before you can solve this equation, you need to know how many calories you’re burning and your calorie deficit. Calculating the number of calories you burn in a day can be tricky, but there is a way to generate a quick estimate:
Your Current Body Weight x 14 = The Total # of Calories Burned Per Day
This equation is based on a few assumptions:
1. You do moderate exercise 3 to 5 times per week.
2. You have a sedentary job.
3. You have a body-fat percentage ranging from 20 to 25 percent.
Don’t worry if your weight loss estimate is not exact. Start with these numbers and move on to the next step.
Determine Your Daily Calorie Deficit
Many people use a standard calorie deficit for their diets. Most people choose 500 or 1000 calories. I don’t recommend choosing a random number because these deficits may put your body in starvation mode. Instead, you should choose a calorie deficit that is a percentage of the total calories you burn. I recommend a deficit range of 20 to 35 percent.
For example, a 190-pound man who wants to lose weight quickly and is willing to be aggressive in his calorie cutting may choose a 30 percent deficit. To calculate the amount of the deficit, he would take his daily calorie burn of about 2,660 calories (190 pounds x 14) and apply the 30 percent. This would give him a deficit of 800 calories (2,660 x 30%). That would make his target, 1,860 calories per day for weight loss (2,660 calories burned – 800 calorie deficit).
If you multiply the calorie deficit for each day by 7, you get the total deficit for the week. One pound of fat has 3,500 calories. You can estimate the total pounds in fat you can lose each week based upon the number of deficit calories. For most people, this should be about one to two pounds.
If the equations are too complicated, or you want an easier method to determine your target calories, you can use this shorthand method.
Bodyweight in pounds x 10 or Bodyweight in kilograms x 22
Using this method, you’ll arrive at a number of calories that is similar to the number you would reach using the three steps. However, going through the three steps will help you understand the process that will lead to your weight loss.
Most health organizations do not recommend low-calorie diets. They recommend that men do not eat less than 1,600 calories, and women should not eat less than 1,200 calories. Keep in mind that the number of calories you eat will depend on the calories you’re burning. When choosing the percentage you should use for your deficit look at how much weight you need to lose. A lean person should choose a lower deficit percentage of about 15 to 20 percent. While 35 percent may work well for a person who has a larger weight loss goal.