– Weigh yourself.
– Track calories for at least one week (the longer, the better) using a free app like FatSecret.
– Record all food and drink.
– Calculate your daily average.
– Weigh yourself again.
Here’s what the results mean:
If your weight went up, you are eating too much.
If your weight went down, you are in a caloric deficit, consuming fewer calories than you’re burning.
If your weight stayed the same, you found your “Maintenance RDI” or “Required Daily Intake.”
This is a crucial number, representing how much you can eat without gaining or losing weight.
Mine is around 2200 calories a day.
This is straightforward mathematics for anyone aiming to lose fat – it reveals the truth.
The truth is this: Calories matter. If you regularly consume more calories than your body requires, you’ll gain weight. If you consistently overconsume, the weight gain can be significant.
I hope this simple tip can set you on the right path. Feel free to reach out if you need coaching to get past this.
0:00: 📉 Track your daily calorie intake to determine your required daily intake for weight loss.
1:44: 💡 The problem with weight gain is that people often consume more calories than their body can use, leading to storage of excess calories as fat.
2:58: 🥦 Eating whole, nutrient-dense foods and controlling calorie intake is key to effortlessly maintaining or losing weight.