Do not consume less than 1200 calories per day.Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day.From there, see what you can afford to cut. Utilize an online calorie calculator, and figure out roughly how many calories you're consuming in a day. Get an honest assessment of your eating habits by writing down everything you consume for a week. Most people tend to underestimate how much they eat. Losing any more than that can be unhealthy and leads to a cycle of "crash" dieting, in which you rapidly gain back any lost weight. NASM Certified Personal Trainer Expert Interview. Aim to lose a maximum of two pounds per week.For example, you can exercise to burn 250 calories and cut 250 calories from your diet. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Remember that it takes a 3500-calorie deficit to lose one pound of fat.Keep track of your daily calorie consumption by using a program such as MyFitnessPal or the USDA SuperTracker to record everything that you eat. Unless you restrict calorie intake, you won't lose belly fat.
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