And if you think the whole idea of counting calories is nuts then I hear ya and I have a tool that’s going to help you with that as well.
So our first step is to figure out how many calories you burn on a regular basis. So all of the activity that you do during the day, going to work, fidgeting, your body just doing it’s thing, living life, adding in exercise, all of this is calories that you burn during the day.
Once we know how active we are, we can set a goal of either weight loss or weight gain. So if you want to gain weight, you’ll eat more calories than you burn. And if you want to lose weight, then you need to consume fewer calories than you are burning. This difference is what makes up for the weight loss or weight gain. So if you are consuming this many calories, remember to consider the things that you’re drinking too. Pop, soda, alcohol…pop, soda? Juice! All of those things are calories that don’t really provide you nutrition but they do count as calories that your body uses for fuel or stores for survival purposes. So if you have enough fat on you to survive, then you need to start burning some of that off if your goal is to lose weight. So this becomes our caloric deficit. The number of calories we are burning on a regular basis minus the number of calories we are consuming. When this deficit is at about 500 calories fewer than we’re burning, that’s a really good rate to be able to lose weight at about 1-2 pounds per week. That’s a really great healthy weight loss. So that’s what you want to strive for. Calculate first the number of calories that you burn in a day. Subtract 500 and set that as your target calorie intake, so that you’re consuming that number of calories.
Now, I’m going to include a link to a caloric intake calculator (create your FREE account to access the calculator)…say that five times fast. It will give you the number that you need to be able to reach your goals.
Now if you think that counting your calories is crazy and you don’t want to spend the time doing that, then I’ve created a complete meal plan that is perfect for you, especially if your goal is to lose weight. It’s a five day meal plan. It includes a grocery list, all of the recipes, and everything you need for a complete 5 days so that you can say goodbye to a good…I don’t know what your body will respond with…but probably 5-10 pounds in just those five days. So I’ll include a link to that and you can check it out!
Resources:
Caloric Intake Calculator. Click here for free access to this helpful tool! Create your free account with Beachbody and you’ll even more information from the experts, right at your fingertips.
5 Day Meal Plan. Lose weight, tone up, and launch a healthy lifestyle with this FREE guide! It includes the grocery list, complete meal plan, and all of the recipes you need. Get started on Monday and see results by Friday!