It’s not just about eating and exercising enough. It’s also about eating right. If you’re serious about losing weight, you need to create a calorie deficit. Research has shown that you need to cut around 3,500 calories to lose one pound of fat (0.45 kg). To achieve healthy weight loss, we recommend cutting between 300 and 500 calories a day, but not more. This way, you can lose about one pound per week.

But how do you know how many calories to consume per day?

It’s time to do a little math and figure it out. Your personal calorie requirements depend on your basal metabolic rate and your physical activity level. The basal metabolic rate is the number of calories your body burns at rest during a 24-hour period.

Now that you know how many calories you should consume per day, the hard part is figuring out what to do to reduce that number and create a caloric deficit to start losing weight. Eating habits can be challenging to manage, but I have some tips to help you stay on track and achieve your weight loss goals.

Eat Regular Meals

Your body needs sufficient energy to maintain all your body functions, immune system, and metabolism. Your body gets this energy from the calories in the food you eat. If you restrict your calorie intake too much for an extended period of time, your body will start to get the energy it needs from other places. This will cause you to feel weak and unable to perform daily tasks or exercise.

Don’t Over-Restrict Your Calories

If you restrict calories too much for a long period of time, you will be plagued by constant hunger and feel weak, cold, and moody. This is usually when people forget about all their good intentions and start to eat more again. And even if you begin to eat within your normal range again, you will still gain weight because your body is now storing the additional calories as fat in fear of another low-calorie period.

Try Intuitive Eating Instead of Counting Calories

Have you ever heard of intuitive eating? Intuitive eating means you can eat anything you want, with no rules and no forbidden foods. You learn how to be aware of the signs your body sends you when you are hungry or full, so you can stop counting calories and dieting. This way, you can reach a healthy weight and feel satisfied.

In conclusion, slow weight loss is healthier and will help you reach a weight that is easier to maintain and feels good. Listen to your body and fill up on fresh, unprocessed foods. We also recommend eating a good balance of the three major macronutrients (carbohydrates, protein, and fat). There’s room for everything in a healthy and balanced diet.

Remember, my friends, healthy weight loss is achievable through a combination of healthy eating habits, regular exercise, and a positive mindset. Stay committed to your goals and you’ll see the results you desire.