Calculating Your Daily Caloric Intake for Weight Loss

If you have been following this weight loss series, we have focused on:

Mentally prepare for the weight loss journey by;

1. Establishing your why
2. Why do you want to lose weight?
3. What is your internal drive to lose weight?

Why Mentally prepare? Why not just start my diet?

Your weight loss journey may prove to be more difficult for you than for others who just think about losing weight and the weight falls off magically.
For most of us, losing weight is a challenge. We will experience highs and lows, victories and losses, exhilaration and shame.
To succeed in this journey, you have to be mentally tough, mentally strong to drive through those walls that you will encounter along the way to meet your weight loss goal.

How many calories are you currently eating daily?

1. Make a list of everything you eat in a week
2. Be honest, list everything you eat and drink
3. List all foods, fruits, drinks, sodas, alcohol
4. Calculate your total calorie intake by day
5. Average your weekly total to arrive at a daily calorie intake

How many calories should you be eating?

1. Daily recommended for women average 1800-2000 calories
2. Daily recommended for men average 2000-2200 calories

These daily recommended averages are based on age 35-40, minimal activity, average height and weight. These are the calorie recommendations to maintain your current weight.
We are not talking about maintaining your weight, we are talking about losing weight, safely and at a healthy pace.

The above is a photo from my book, “My Secret Trainer”. Our main character Paige has been asked to keep a daily log of what she ate, and this was her total for one day.
It is interesting when you do this, because the calories add up fast. The other data that is on this list besides calories, are fat, and carbs. Also, sugar should be added to this list.

What are your daily calorie intakes?

Paige’s total calorie intake daily was

• 2720 calories.
• 168 grams of fat.
• 235 grams of carbs.

What calorie deficit should you target?

For Paige to lose weight she will need to reduce her daily calorie intake.
She will need to transition to a new calorie intake that will resemble this:

1. From: 2720 calories to 1500 calories.
2. From: 168 grams of fat to 30 grams of fat.
3. From 235 grams of carbs to 130 grams of carbs.

Is this deficit too much?

The quick answer is no. Before starting any diet you should check with your doctor. But again, this is actually a pretty reasonable calorie intake number. If you take out one of Paige’s meals from Jack in the Box which totaled 830 calories and replaced with a healthy substitute like a low calorie salad or smoothie totaling 300 calories you have reduced your intake by 530 calories!!!

Don’t be overwhelmed by the calorie deficit.

Paige needs a calorie deficit of 1220 calories a day.
Paige needs a fat deficit of 138 grams of fat a day.
Paige needs a carb deficit of 105 grams of carbs a day.

Where do I start?

Remember this is a journey, a life journey. It is not a race. But you need to get started today. Here are a few tips to get you started. Sorry if this hurts, but you need to start somewhere……

• Eliminate fast food entirely. Its not easy, it takes food preparation at home, but it can and needs to be done.
• Eliminate white breads entirely. Replace with 100% whole grain bread such as sourdough, rye, flax, and oat. Make sure the bread is included in your total daily calorie and carbs.
• Eliminate box cereal unless it 100% whole grain.
• Eliminate ready made box dinners like Hamburger Helper, Tuna Helper
• Eliminate crackers, chips. Substitute with almonds, peanuts, or whole wheat crackers.
• Limit restaurant visits. In the beginning, try to limit these visits to bare minimum.
• Eliminate white rice, white pasta. Replace with whole wheat substitutes.
• Get the unhealthy stuff out of your cabinets. Get rid of the temptation today!

The internet is full of healthy meals!!

Search the internet for healthy choices. You can find healthy choices that list calories, fat, and carbs.

Our next blog will include a remarkable weight loss story by one of my friends, student and colleague.

If you have any suggestions, please leave them in the comments. If you have any questions leave them in the comments.

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Thank you for reading this article.