How Many Calories Do I Need To Lose Weight?
I get people every week from SimplyGetFit, mainly female asking additional questions from my How To Lose Weight The Right Way article.
The most frequent reason I am finding why people aren’t losing weight is they are not eating enough.
Until you realise how many calories you should be eating, that does sounds back to front so make sure you read all of this article for the explanation.
When someone wants to lose weight they do one one of these, which are usually quite drastic –
- Start cutting all sorts out of their diet without understanding what they are doing
- Start a fad diet , dropping their calories to low and end up feeling faint
- Drop their calories to lose, lose weight for a few weeks then it stops
Or a combination of the above, sound familiar?
What most people fail to realise is your body needs calories to operation properly.
Do you drive? Would you look to drive to Birmingham on a full tank of petrol and hope to get there before it runs out? No? then why have your body run on half the tank of calories it needs per day?
One of the most important steps to losing weight is finding out how many calories your body needs to maintain the weight you are at the moment.
Bear in mind, in general a woman requires 2000 calories a day to keep healthy and maintain their weight and 2500 for men but this does vary company to their height, weight and exercise.
Go here and fill it in, and come back to this article – http://www.calculator.net/calorie-calculator.html
Let’s do an example –
Lets take the following statistics of a figment of my imagination –
- Age – 30 years old
- Height – 5ft 6
- Weight – 12 stone / 168lb / 76kg
- Exercise – 3 times a week of light exercise
Here are the results –
To Maintain their current weight , they require – 2055 calories per day
To lose 1lb a week – 1555 calories per day
To lose 2lb a week – 1000 calories a week which I would not recommend for long as this persons body will go into maintenance mode as their food intake isn’t enough.
Now, this maybe a surprise or maybe not, but there’s more information you need to know.
Why so many calories to maintain?
Well, 2000 a day for a woman isn’t actually a great deal in the bigger scheme of things. It’s just we are brainwashed by the diet and food industry and end up eating so little in a panic and effort to lose weight, and get nowhere fast.
All you need to do, is take your maintenance calories and drop by 15-20% per day so for this person they should eat from to 1600 calories a day. The body will take 400 calories a day from bodyfat. As you start to lose weight, make sure you check what your latest maintenance level is, as someone say 10 stone wont need as many calories as someone who’s 11 stone.
Like I mentioned, drop these calories to low and your body says… oh crap, not enough food…I need to store this meal as fat so I have it in an emergency as im not getting enough. Your metabolism slows down, and no matter how much cardio you do, you don’t seem to lose weight.
Before I even started SimplyGetFit, a close friend of mine was skipping breakfast. Kids, life and all.. plus they couldn’t stand eating to early.
I got them to start eating breakfast and they lose a dresssize in just a few weeks, without changing anyone else in their life. They actually lost several kg in weight.
Make sure you eat protein with every meal, as if you don’t eat enough protein per day then your body will use muscle and bodyfat to lose weight. Whereas, give your body enough protein and it will use just your bodyfat to make up the calories its not having from food.
You NEED to eat, to lose weight.
You can also lose weight by eating your maintenance amount of calories and exercise.
Take the example above, if that woman was eating the 2055 calories a day (easy when you love food eh) and exercises 3 times a week, which burnt off 200-350 calories per workout.
They would stil lose weight due to the body requiring the body fat, calories or whatever fuel source for the workout.
Add in some weight training to tear the microscopic muscle fibres that require fuel to fix aka calories/bodyfat and any woman looking to lose weight is laughing.
Give the body 8-12 weeks to adjust and bam… a new person J
Now go track your calories and if you aren’t eating enough, go eat something
Drop me a message if you have any questions