A lot of people may know how to lose weight, but it’s just difficult to do. But for many people who have the guts to do workouts, may it be through light diet or intensive program, I think it’s more difficult for them to know how to find their maintenance calories to lose weight effectively. It can be somehow tricky at first, but you’ll get used to it, and you’ll realize that it isn’t that difficult at all.
The first step in finding your maintenance calories is to FIGURE OUT HOW MANY CALORIES does your body requires to maintain your weight. Why? Because it would be difficult for you to go on a caloric deficit if you don’t even know the number of calories you need to burn each day.
Typically, an average woman should eat 2,000 calories to maintain her current weight and 1,500 calories per day to lose one pound weekly while it would be 2,500 calories to maintain weight and 2,000 calories to lose weight for an average man.
In finding the calories your body requires, you can use a calorie calculator where you need to input your details such as gender, age, weight, height, and some of the usual activities you do. You can visit the website https://www.calculator.net/calorie-calculator.html to try it out yourself.
Once you’ve finally found out your maintenance calories, then you can just do the math. Subtract 500 calories to lose one pound per week, and of course, the more calories you burn, the higher the chance to lose fat fast.
However, you need to be consistent with it. If you input into the calculator that you’re performing an intense exercise 6-7 times a week, then follow it. Otherwise, you need to make some adjustments just to get the results you want that is equivalent to the details you’ve given. Doing this the other way around will affect your maintenance calories.
Also, the nature of your work should be considered in finding your maintenance calories. If you’re doing an active job, then the lesser calories you need to burn. Those who are in office work who sits almost half of the day will require to burn more calories.
Now, some are too excited to see changes in their shape that they jump right away into losing weight. Don’t do this. The last step before you go on losing weight or engage in a caloric deficit is to make sure that you test your maintenance calories. Do this for at least two (2) weeks. You would know your maintenance calories are correct when you didn’t gain or lose weight.
After that, you can now go on light or intensive workout to start losing weight. But be sure to be consistent. Once again, keep in mind that CONSISTENCY BEATS PERFECTION.
In conclusion, you need to find out first the calories you need to maintain your weight, then test it at least two weeks, and if it is correct, you can now start losing weight by being consistent with your routine.