A lot of people ask about dropping fat and body weight, so here is really quick insight to give you the first step into achieving this and it’s pretty simple, the answer is… calorie deficit!
You’ll need to be in a negative energy balance, meaning your energy output is greater than your energy input, in other words… you need to eat less than you use! If you achieve this, you will drop fat and body weight. It’s the reason why all ‘diets’ work as all they are doing are putting you into a calorie deficit.
Now… before the nutrition police have something to say about quality of food, remember that calorie deficit doesn’t mean you starve yourself or deprive the body of what it needs, it just means control how much is going in to put you into a negative energy balance. Remember that good nutrition controls energy balance and body composition, so it’s still important to ensure that you are eating those nutrient dense whole foods. If you are unsure of what foods are high in nutrients, just give ‘superfoods’ a quick google.
So how many calories should you be eating? There are several methods that can be used for this and it depends what your preferred method is. Counting calories & food diaries such as myfitnesspal for me prove the most effective ways, but determining how many you as an individual need as a deficit has a number of factors such as activity level, stress state & lifestyle, so it does lend itself to some trial/error and adjustments.
Here’s a preferred formula that you can use:
Bodyweight (lbs) x 10-14
So if Charlie is 80kg he will multiply this by 2.2 so his bodyweight is 176lbs x 10-14, so his calorie will be between 1760Kcal and 2464Kcal. If Charlie was not very active he would probably be want to consume the lower number and if he’s very active the higher.
Try it for a week and see how you get on, if it’s not achieving the desired results, you adjust by increasing your physical activity level or reduce your calories slightly until you’re achieving the desired result.
Thank you for taking the time to read this, I hope it helps you achieve your goal. If you give it a go, let me know how you get on!
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