Daily Caloric Deficit and Weight Loss
First off you might be thinking counting calories is a pain in the butt. I agree. Why do some people seem to be able to lose weight more quickly and more easily than others, everyone loses weight when they burn up more calories than they eat.
There is NO SECRET to LOSING WEIGHT. It’s all about CALORIES CONSUMPTION. If you want to lose weight, the calories you burn per day needs to be more / greater than the calories you consume.
To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through exercise and being physically active or both.
In this video, you’ll learn the importance of knowing your calorie numbers and how they affect your weight loss.
If you can, grab a paper, pen and a calculator and this video will tell you EVERYTHING you need to know in regards to LOSING WEIGHT!
You will discover how much your body needs a day in order to lose 5, 10, 15, or even 20 pounds and more!
I have made this video as detailed and as simple to understand as possible in order for you to ACTUALLY START seeing RESULTS. Hence, the video is quite long because I want you to benefit from it.
I have broken down the process into 5 SIMPLE STEPS or what I call 5As.
1) Attainable Goal – How much weight do you want to lose and by when?
2) Aware & Know Your BMR — BMR is how many calories your body burns in a day at rest. There are 2 formulas to calculate your BMR:
English BMR Formula
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) — (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) — (6.8 x age in year)
Metric BMR Formula
Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) — (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) — (6.8 x age in years)
3) Activity level – How active are you? Do you do any exercises?
4) Application — NOW is the time to KNOW how much calories you need to eat/burn a day to lose weight. Please watch the video as I’ll be guiding you through step by step.
5) Attitude — Just like anything in life, have a POSITIVE attitude and be FOCUS. Take Action NOW towards your journey of losing weight. Don’t give up and you will get there!
How to Count Your Calories to Lose Weight Fast and See Results! No More Excuses! by Joanna Soh
Being at a daily caloric deficit is the most important factor that determines if you will succeed or fail.
You could eat clean, watch your diet and exercise daily… BUT… if you’re at a caloric surplus, you will never see your weight drop.
This is the reason why so many people struggle to lose weight and never see progress.
What is a Caloric Deficit?
It simply means a shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight.
There’s no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight.
In other words, you’re consuming fewer calories than your body uses. Now your body has no choice but to tap into its fat stores for fuel.
This is the only way you will deplete your body’s fat stores and lose weight.
Ideally, you should aim for around a 500-calorie deficit daily.
You don’t need to obsess over the numbers and aim for perfection. As long as you’re within the 400 to 600 range, you’ll be just fine and lose weight steadily.
Many people reduce their calories too drastically hoping to lose weight faster. This is a mistake and it makes the body cling on to its fat stores more stubbornly. Now you can’t lose weight no matter what you do.
To avoid this situation, you should take the slow and steady approach so that your weight loss is consistent and you progress is not impeded.
Know your numbers and follow them closely. Weight loss is inevitable if you stick to the plan.
Weigh yourself once every week on the same day and re-calculate your daily calorie needs which will change as you lose weight.