I seen a post on instagram recently from a female I know, who was about to drastically cut her calories for an event that is happening in 6 weeks time.
I reached out to her and we talked it through and I gave her some advice on what to do.
It was as we were talking that she said for the last week or so she was probably eating around 2000 calories, not really tracking, this was an estimate and not moving as she was busy with work and meetings.
I should mentioned that she was going to cut her calories to around 1300.
The advice I gave her was to caluclate her BMR (Basel metabolic rate) this is the amount of calories your body needs just to function.Then x this by an activity factor. How active you are, how many times a week you train, do you have an active or sedentary job etc.
BMR X Activity factor = daily maintannce calories.
So as you all know to lose weight you need to be in a calorie deficit. The deficit in which you choose can be conservative or can be aggressive 300-500 calories.
From our calculations with an aggressive deficit this would leave her daily calories at 1600.
You see, her BMR was 1400 calories so if she were to decrease her calories to 1300 then train 5-6 times a week and burn a further 200-400 calories her energy deficit would be so much that her body would actually look to decrease its level of energy expenditure and fat loss would hault. Does this sound familiar to you??
But the biggest peice of advice I gave her was to just be consistent. There is no use in cutting calories if you a) haven't been tracking for a period of time or know whether the amount your eating is too much or too little and b) not doing any exercise.
So rather than resorting to drastic and long term detrimental measures just be consistent with your process and track and monitor your results.
Calculate your calories as per above or check out some of my other blogs on my site on how to calcuate calories and macros and then just start tracking.
Consistency is key.
Ella Martyn is a Specialist in Online Female Fitness Coaching, focusing on a balanced approach to health and fitness.
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