1. Start Tracking
First things first: You need to take in less than you burn — that is, you’ll need to create a calorie deficit.
To do that, you’ll determine how many calories you need daily to maintain your weight by using an online calculator or meeting with a dietitian. Then, subtract 500 to 1,000 calories, and use that number as your new daily calorie target in order to lose weight and fat, according to the Mayo Clinic.
Since one pound equals 3,500 calories, you’ll set yourself up to lose 1 to 2 pounds per week.
Track the portions and calories of everything you eat to make sure you hit your daily calorie target. Remember, all of these pounds won’t exit your thighs exclusively, but as your whole body shrinks, so too will your legs.
“Tracking calories and food doesn’t have to be overwhelming or stressful though.” “You can start by making small changes such as reducing blatantly large meals, ordering a half-portion when dining out and reducing obvious sources of sugar in your diet (think fruit juices, soda, alcohol).”
Just make sure you’re not over-doing it. Calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, unless you’re under the guidance of a medical professional, per Harvard Health Publishing.
“Far too often, clients will consume few calories in an effort to lose weight. This can actually decrease their metabolic rate. And by doing so they can inadvertently wind up hampering their weight-loss efforts. Calories provide us with energy for every action in our body, from the energy required to merely walk into a room and sit in a chair to running a race,” she says.
It’s mandatory to track your calories. You must have a calorie deficit to start losing weight. I can help you lose and tone. I f you’re needing help getting started, contact me for your free consultation. Make it a great day!!!
Philip “FitGuy46”
