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Dieting could be a mentally draining endeavor. There are plenty of diet plans which are generally contradictory to each other; you don't know which plan is the very best. You've reduced carb, low-calorie, hypo caloric, gluten free, Paleo diet and so many more; you don't know what to choose.
Whichever diet you select, the all must follow the same law of thermodynamics. By eating more calories than you burn, you will get weight. This goes true for that opposite. If you consume less than you burn, you'll lose weight.
How do we understand how many calories you need to consume every day? Although you wish to cut your food intake, cutting them as well low can be nearly as bad as eating too much. Too much of a calorie deficit will result in quick initial weight loss but soon your metabolism will decelerate. Whenever you return to your normal calorie consumption along with your slower metabolism, you will gain weight and return back to in which you started.
A healthy weight loss program will yield 1-2 lbs. of weight loss per week. There are exceptions such excess water loss throughout the initial stage of the diet or obese individuals who hold excess water weight. If you do not fit in these categories and you are still losing 5 lbs. a week, you need to re-evaluate how well you're progressing to ensure most of that weight loss isn't muscle mass.
There are several methods for you to calculate the amount of calories needed to sustain a proper fat loss rate. There are complicated equations that take height, weight, and activity level into consideration. A simpler equation would be to take your current weight and multiply it by 15. This is your maintenance calorie level. To lose weight you can take that number and subtract 500 calories daily. Each person differs so you may have to adjust these number a bit.
A truer measurement individuals daily calorie intake would be to actually measure the amount of calories you are consuming each day. For seven days, record all you eat. Look for a calorie counting website like Fitday to calculate your total calories eaten for that week. Take the dpi and divide by 7. Here's your average daily calorie intake. Take your everyday calorie intake and subtract 300-500 calories each day. To ensure accuracy, pick a day for any weigh in and weigh yourself at the same time of day each week. If you are slimming down, stay on track. If you didn't lose any weight, subtract an additional 200 kcals.
