Calories and losing fat explained, easy!
The first question I ask every single person that messages me and asks for advice, is what they’re eating. I cannot believe how many people are UNDEREATING!
“But wait, aren’t you suppose to diet while you’re working out?!!” “Aren’t you supposed to eat 1,200 calories a day to lose weight” “But the latest magazine told me I should only eat 1,200 calories and do hours of cardio.”
NO!!!!! Let me tell you a secret, I eat 2100-2400 calories a day and I’m LOSING fat. How?! Let’s make this a simple equation. Say I was not trying to lose any weight. My maintenance calories, to stay the exact same weight, are 2300 calories a day. That means, if I didn’t do one workout, besides my normal day to day activities, and ate this much, I would stay the same weight. Because I’m trying to lose fat, I create a deficit of 500 calories. This is why I workout. My workouts and most of Insanity / P90X / treadmill / whatever you’re doing BURNS 500 calories. This puts me at a deficit automatically to lose a pound a week.
Make it even simpler: I want to lose a pound a week (3500 calories in a pound of fat/ 7 days a week= deficit of 500 calories a day). My maintenance is 2300. My workout burns 500. Therefore, I do NOT need to lower my calorie intake. Let’s say I only eat 1,200 calories a day and do the same workout. My maintenance is STILL 2300. 2300-1200= 1100 deficit so far. 1100-500(Calories burned from workout)= 600 calories. This is a total deficit of 1600!!!! This will put your body into STARVATION MODE!
Ok, say your workout is NOT burning more than 500 calories (which 90% of do, if not more!) Then you can lower your calories to make up for it. Say your workout burns 300, then you can cut back your calories to 2100 (200 calories lower) to achieve the 500 calorie deficit. Same thing goes for if you burn MORE than 500. Say you burn 600, then you’ll need to eat 100 calories MORE to make up for it!
It is NOT better to have a bigger deficit of 500 calories a day (a pound a week) because you will put weight on so much easier if you ever stop dieting. (**Unless you’re severely over weight, then you can go a bit above 500**)
Why it’s TERRIBLE to have a larger deficit:
1. You’ll have NO energy, get headaches, and feel tired.
2. You will NOT lose weight, you could even GAIN.
3. You’ll binge eat because your body will mess with your mind and make you eat everything in sight.
4. You’ll lose MUSCLE, therefore you’ll lose your TONE, and will be flabby!
Now let’s say you’re one of these people who have been under-eating. What do you do? Simple, add in calories day-by-day! You might get a little bloated at first, but I promise your body will ADJUST and your energy will SKYROCKET! Try adding in 100-200 calories a day until you hit your caloric goal!
I KNOW HOW THIS FEELS. I’ve been a victim of this! I thought “Oh I’m burning more than 500, I’m going to lose weight so much faster!” But it doesn’t work like that! It’s all a science!
Message me if you’re confused and I’ll HELP YOU figure out how many calories you should be eating! I’ll also tell you how much protein, carbs, and fats to eat! Honestly, I just want to help people understand so they do not get frustrated and QUIT and then feel insecure about their bodies!
titsay
turnnoffyourmind
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2087
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