It’s the start of a new month and I wanted to get more in depth about one thing many of you want to do, lose weight. My way of approaching this is going slowly and gradually decreasing your calories. Decreasing it by 3 to 5 hundred calories.Slow, steady and safe wins the race. 1 pound of fat is 3500 calories, decreasing your calories by 500 calories a day for one week and you’ll lose 1 pound. With added exercise you can lose more! Remember slow progress is progress.
A lot of people want to go quick with this process, but quickly is not always the best. For example Tom is 5’ 7” weighing in at 170 pounds wants to cut down for the summer, but wants to lose weight as fast as possible. Using the BMR calculator I posted before, he would need 3100 calories just for him to maintain weight with added exercise. He wants to lose weight quickly and decides to eat way under what he needs and eats 800 calories because he believes eating less will help him lose weight faster. He also works out a bunch and goes 4 or 5 days a week with tons of cardio.
The problem with this method is one he’s eating way under his daily caloric needs. He will end up feeling like crap and not only hurting his metabolism, but also himself. He’ll be counting down the days like he’s in prison. You will lose weight, but only so much will come from fat until it starts hitting your muscles. You’ll start feeling weaker, have no energy, mood swings, and just not yourself.
The problem with crash diets they’re short term and will only last for a short period of time. Right when you’re done you’ll gain that weight back quickly. You’ll end up hurting your metabolism and then it’ll be harder to lose weight the correct way.
The best way I believe is doing it slowly, gradually decreasing your calories. Using the calculator I posted before. Tom would need 2600 calories if he wanted to lose weight and he’s going to the gym 4 or 5 days a week. If you’re not seeing any changes decrease your calories by 1 or 2 hundred more. Keep doing this process until you start seeing a change and find the right number of calories you need.
There are ways where you can lose weight faster. Like adding intermittent fasting with this can help move the process a little quicker, but make sure you don’t eat too little or you’ll waste all your hard work of getting those muscles. Working out more can also make this process go faster, but you’ll need to tweak your calorie intake.
Don’t forget, tracking your macros is also important! Here is a video by Michael Kory on your cutting macros here https://www.youtube.com/watch?v=oo3b_5vcS64&t=9s.
It’s time to smash those goals! YES YOU KEN!