Choosing a diet to fulfill your needs can be confusing when there are so many diets to choose from and each one claiming to be the best diet to view. That’s why a full transformation should be considered instead of constantly dieting. Diets are good to get rid of weight fast but not sustainable for lifelong commitment that would eliminate the need to diet over and over again. Learning how to calculate the amount of calories that should be consumed daily is a pretty big task and determining how many calories to decrease for weight loss, can make it even harder.
My suggestion is to use the BMR (basal metabolic rate) and TDEE (total daily energy expenditure) calculator to determine your calorie intake. You can google these calculators to assist you. The total number of calories showing is the amount needed to maintain your present weight, to determine calories needed to lose weight aggressively, decrease the calories by 30%. Depending on the amount of weight you need to lose and if you need to lose weight quickly or not will determine the percentage of calorie decrease. Decreasing by 10-30% of calculated calories is the recommended amount or you can choose to decrease by 500 calories and resume from that point.
There are several approaches to weight loss and choosing the right approach for you and your lifestyle should be considered to maximize results. Creating a lifestyle transformation will help you lose the desired weight and keep it off indefinitely. Eating the correct portions of daily protein, leafy vegetables, carbohydrates, and fats will help with the transformation as they are necessary to maintain a healthy body. Burning more calories than you intake is the only way to lose weight and the right approach is key.
Aggressive – You can eat 90% of calories in good foods and 10% of calories in foods you enjoy. (junk)
Reasonable – Eat 80% of calories in good foods and 20% in enjoyable foods.
Enjoyable – 70% of calories in good foods and 30% in junk foods.
These types of diets may take longer to reach your desired weight but it’s a diet that you can stick to and continue for a lifetime. If you have a lot of weight to lose, I suggest you start with a low carb diet to reduce the fat in your body and then continue with one of the above options and include a workout regimen using free style weights, whether you exercise 1-3 times a week, 3-5 times a week, or 6-7 times a week. The amount of exercise will determine how soon you reach your desired weight and remember to increase your calorie intake accordingly. More calories are needed on the days you work out in order to burn fat instead of reserved calories.