How to lose weight with a calorie controlled diet









Lets face it nobody wants to eat lettuce and carrot sticks every day. But what if I told you, you could go out and have that glass of wine you have been craving all week, or that fudge cake you have been eyeing up in the local bakery and still lose weight, Sound good. if so well then look no further this article is for you





The first step to any weight lose journey is to figure out how many calories you should be having on a day to day bases to be able to lose body fat, in a sensible consistent way without feeling hungry or lethargic.


The Point of calorie counting is to stop you feeling restricted with your food choices so you can still eat the food you love without having to feel guilty about eating them.


Calorie counting is actually very empowering and can help you feel more in control of your diet and your life. It will also give you an awareness of how many calories are actually in your food so you can make more informed decisions about what you want to eat and help you to choose low calorie alternatives.


So here is what you need to know


The recommended guided daily calorie allowance for the average

women is 2000 calories

men 2500 calories


keep in mind this is the average, some of you may find you eat a lot more and some of you may find you eat a lot less. This will depend on several factors; how often you eat, your portion control, the calories within the food, and how active you are on a daily bases.

If you are not exercising on a regular bases and your job is not very active your calories should be

women 1500 calories

men 2000 calories



The minimum guided calorie deficit is

1200 calories


If you are exercising on a regular basis and you are feeling lethargic weak or dizzy then you should consider increasing your calories from the 1200 calories .


So lets get you started

When starting calorie counting start with 1500 calories if you are feeling fine and are finding your weight is not starting to reduce after 2 weeks try lowering it gradually to 1400 calories.




To lose 1 pound of body weight a week you need to be in a calorie deficit of 500 calories per day (3500 calories per week)



A great way to track your calories is using the free calorie counting app

called my fitness pal


https://www.myfitnesspal.com/















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©2019 by Louise Weir - Personal Trainer