Your Super Simple Weight Loss Formula
If you’ve been trying to lose fat for a while now and you make mostly healthy choices but you can’t seem to shift the fat, then your problem isn’t that you’re eating the “wrong foods” for weight loss, the problem is that you are simply eating too much food.
Losing weight is more than just eating healthy foods, crossing your fingers and hoping for the best. The simplest and most dumbed down version of weight loss is that you have to be eating fewer calories than you’re burning during the day, not just for one day but for weeks at a time to signal to your body that you’re not eating enough food and you need to start using the stored reserves.
It doesn’t matter whether you’re eating bags of kale chips, nut mixes and 2 avocados a day. If you’re giving your body too much energy it’s not going to need to start dropping the fat because you’re giving it enough food to signal that it doesn’t need to use the reserves. So what you’re going to learn about today is how much food you should actually be eating in order to help your body shift into fat burning mode.
Discovering How Much You Need
First things first, there are a lot of weight loss formulas out there that can tell you how much you need to eat on a daily basis but the problem is they can vary from website to website and give very aggressive recommendations that will work since the numbers are so low. However, you want to be able to eat as much food as possible while still being able to lose weight right?
Instead of trying to figure out which calculator is accurate or the best, just follow this simple formula instead…
Body weight (in kgs) x 30 for men
Body weight (in kgs) x 27 for women
70kg male x 30 = 2100 calories
70kg male x 27 = 1890 calories
That’s how many calories on average you would need to eat in order to maintain your bodyweight at this current moment. You might be eating more than this or around this area which is why you aren’t able to lose weight.
The next thing you need to do is to reduce the number of calories by 10–15% to figure out how much you need to be eating to get your body to start burning fat. You should always aim for the smaller reduction at first because the less effort takes to lose fat, the better.
10% of 2100 calories = 210 calories
2100–210 calories = 1890 calories.
Let’s round that 1890 calories to 1900 since exact numbers aren’t that necessary and it’s better to eat more food than less remember? The goal is to have you eating as much as possible so you’re not eating off your own hand or nibbling on celery all day.
Track For Two Weeks
Once you’ve discovered how many calories you need to be eating every day, the next thing you need to do is to track just how much you’re eating on a daily basis. I recommend using myfitnesspal that’s an app you can download on your phone or you can also use it on the computer.
Why is tracking so important? Because if you don’t know how much you’re really eating and you’re just guesstimating you’re not going to lose weight. Tracking your food is going to help give you a clear idea as to how much you eat, you need to track everything you put in your mouth.
You can’t just decide to enter in the healthy salad but leave out the two mouthfuls of cake you had for the afternoon tea or the 8 beers you had after work. All of those foods contain calories and you need to be tracking it all. The more diligent you are about this, the better understanding you’re going have about food.
Once you start tracking over two weeks and you realise you’re going over your goal of 1900 calories you’re going to need to adjust what you eat so that you can stick to that amount. Maybe you have to cut out that whole avocado on toast and replace it for half an avocado instead.
Maybe at lunch, you can’t drown your chicken salad in olive oil and tortilla chips. When you start to make better choices and keep your calories at 1900 day by day week by week the body is now going to realise that it needs to start using stored energy for fuel and will start the fat burning process.
What If you aren’t losing weight
If you’ve been truly consistent with eating the number of calories you figured out you need to be eating and it’s been over two weeks then there are a few things you can change, BUT before you make any changes ask yourself the question… “Have I truly been tracking everything I’ve put in my mouth”? Including the “treats” at work or that Friday night pizza you had. All of those seemingly small things could be the reason you’re not losing weight since you’re not really eating the 1900 calories you thought you were.
The second question to ask yourself is are you forgetting to enter in something? Are you entering in the few tablespoons of oil you use to cook food, are you entering in your three lattes’s that you’re having a day? This may seem obsessive but you need to be aware at the start of this journey.
If you are tracking diligently and you still aren’t losing weight then you need to reduce the number of calories you’re eating by 15% from your maintenance calories.
15% 2100 = 315 calories
2100–315 = 1785 calories.
Now follow this new recommendation of calories for another two weeks and your weight should start decreasing. Only do this if you have truly hit a weight loss plateau and after the first initial two weeks of serious tracking, your weight hasn’t moved. Remember we want you to eat as much food as possible while still being able to lose weight because no one wants to be hangry every day of their life just to lose weight.
What about macronutrients?
While macronutrients can play a big part in your diet you do not need to worry about them for the first two weeks when you’re just tracking your food. Trying to manage too many things at once will get hard because not only are you trying to track everything you’re eating, you’re now trying to figure out how much protein, fats and carbs you’re eating and that just throws a lot more complications into the mix.
Instead of getting ahead of yourself just focus on the calories first and then you can move on to macros.
In the next post I’m going to discuss with you macronutrients and how much you need of each but before you get to that just start tracking your food first.
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