Weight-loss is a very basic science. Calories expended must exceed calorie input. I like the analogy of a car: if you fill the tank up, you must go further to empty it. Equally, if there is no fuel in the tank, you are not going to get very far!
So how many calories should you reduce/increase to see some sustainable fat loss? Not many.
Here is a really simple formula: multiply your weight in pounds by 11 if you are fairly inactive or 12 if you train for an hour daily and don't sit down the rest of the time - or if you are breastfeeding.
eg, 77kg x 2.2 (there are 2.2lbs in a kg) = 169.4lbs x 11 = 1863 kcal per day
Once you have done your own formula, if you find you are eating significantly less than this, you will need to increase your calories but I will explain why in a separate blog.
The above formula should enable you to steadily lose 1-2 lbs per week.
If you are not sure how many calories a certain food is I find www.nutritiondata.com or myfitnesspal very useful.
So how many calories should you reduce/increase to see some sustainable fat loss? Not many.
Here is a really simple formula: multiply your weight in pounds by 11 if you are fairly inactive or 12 if you train for an hour daily and don't sit down the rest of the time - or if you are breastfeeding.
eg, 77kg x 2.2 (there are 2.2lbs in a kg) = 169.4lbs x 11 = 1863 kcal per day
Once you have done your own formula, if you find you are eating significantly less than this, you will need to increase your calories but I will explain why in a separate blog.
The above formula should enable you to steadily lose 1-2 lbs per week.
If you are not sure how many calories a certain food is I find www.nutritiondata.com or myfitnesspal very useful.
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