The most common known way to lose weight, is to have a calorie deficit which is created when the amount of food energy (calories) you taken in is less than the total calories you use. In today's society, many products are being introduced as low calorie, low fat, etc. In return, these items are actually filled with chemicals to be 'low calorie'- hence, IT'S NOT FOOD and is unfamiliar with your body. Due to this reason, I don't count calories but I know many individuals do and usually begin their journey this way. With that said, I encourage you to figure what your calorie needs are and be sure to get an adequate amount. If you eat to much, they will be stored as fat and too little will make you lethargic - everyone is different. Always remember that each calorie is energy!
The first thing you must do is to determine your BMR, Basal Metabolic Rate, this is the amount of calories you would burn if you were to lay in bed all day. In order to do so, follow the formula below.
For men: BMR= 66 + ( 6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 x age)
For women: BMR = 655 + ( 4.35 x weight in pounds) + ( 4.7 x height in inches) - ( 4.7 x age )
Next take into account your activity levels to find the number of calories you would need to maintain your current weight by multiplying your BMR x activity level using the following:
- little or no exercise ( BMR x 1.2)
- light exercise/ sports 1-3 days a week ( BMR x 1.375)
- Medium exercise 3-5 days a week ( BMR x 1.55)
- Hard exercise 6-7 days a week (BMR x 1.725)
- Intense exercise/ very physical job or 2 a day training ( BMR x 1.9)
Keep in mind that if you eat clean and have a healthy lifestyle, you don't need to count calories - just cut the processed, sugary, food-like options out! The photo below is from the documentary "Fat, Sick, and Nearly Dead." This is a great representation of why individuals overeat processed foods. Each one is the same amount of calories, but vegetables fill you up more telling your brain you are full.
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