If you are trying to loose some unwanted fat hitting a plateau sucks. You try to consume a low calorie diet but the scale isn’t moving down, it might even go up. YIKES! The truth is if you reduce your calorie intake too low you lower your metabolism and your body then becomes a “horder.” You don’t want that because all of your efforts to lose weight just go down the drain and you set yourself up for disappointment.
I’ve heard people say they were on a 1000 calorie diet per day.WHAT? I can’t even imagine trying to be physically active and try to consume such a small amount of calories. It’s guaranteed that I won’t lose a single pound if I put myself on such a restricted diet and I guarantee I wouldn’t be able to sustain it on a daily basis.
So, how many calories do you need each day? It’s going to take a bit of work to figure out how many calories you need so grab your calculator. I’ll guide you through the steps:
1. Divide your current weight in pounds by 2.2, in order to convert your weight to kilograms.
2. Multiply you weight in kilograms by 30. (30 is the number of calories you need per pound of body weight.)
To lose weight, you need to cut your calorie requirements by 5 calories per kilogram, so that means you multiply your current weight in kilograms by 25 instead of 30.
One of the most effective ways to lose weight is breaking up your calories consumption into “mini-meals.” That being said it’s important to know each mini-meal should be about 300 calories. The question now is “how many mini meals should I have a day?”
Here is how to figure it out:
Current Weight, in Pounds _____
Divide above by 2.2 _____
Multiply result by 25 _____
Calories Per Day for Weight Loss _____
Divide by 300 = # of 300-calorie "mini-meals" Per Day _____
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