One of the hardest things about losing weight is knowing how much to eat. Calorie consumption is such a personalized thing, that it is hard to just say you should be eating X number of calories to lose weight. Each one of us is different. We have different lifestyles, different metabolisms, and different activities; therefore we also each have different calorie needs. Here is a very basic guideline for daily calorie needs:
Sedentary Lifestyle (desk job): Current weight in pounds x 12= Maintenance Caloric Needs
Moderately Active Lifestyle(server in a restaurant or doing an entry-level workout program): Current weight in pounds x 13=Maintenance Caloric Needs.
Highly Active Lifestyle (construction worker or doing an advanced workout program): Current Weight in Pounds x 14=Maintenance Caloric Needs
From there, subtract 500 calories and that’s probably a good deficit for weight loss. WARNING!!!NEVER, NEVER, NEVER GO BELOW 1200 CALORIES A DAY!
Again, I want to stress that this is just a basic guideline and each individual is different. So if these numbers don’t work for you, adjust it- make it work for you. If you are eating 1500 calories per day and are feeling sluggish or hungry, try adding 100-200 calories per day for a week and see what happens. On the other side of that if you are feeling bloated and full, try decreasing your calories by 100-200 per day for a week and listen to your body. If you still need help figuring out your daily calorie needs, please contact me and we can dig deeper into your individual calorie needs.
Another key factor in losing weight is portion control or portion size. First and foremost, if something has a label – READ IT. Check the serving size and plan accordingly. Even with healthy snacks, if you overeat, you are not doing your body or your weightloss goals any favors, so pay attention to servings sizes. Some foods don’t always come with labels or you may not always have your measuring cups/spoons available. Here is a handy guide to help you determine the approximate serving size: