Fat loss is simple. If you want to lose fat, you need to be in a calorie deficit – to burn more calories than you take in.
First you want to estimate your maintenance – the number of calories you need per day to maintain your current bodyweight. (quick formula: 14-16 cals x lb of BW)
Weigh yourself daily for 7 days then take the average:
– If you lost weight, you might need to raise your calories higher.
– If you gained weight, you might need to reduce your calories lower.
– If you stayed the same weight, keep calories the same – that should give you a good idea of how many cals you need for your maintenance.
Then reduce 300-500 calories (depending on person/activity) from maintenance to get into a deficit and experiment again with the same process.
Track your food intake with a food tracking app like MyFitnessPal (iPhone/Android) or just use pen/paper if you want.
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