Your First Step Should Be This

Hello 👋👋 to our new readers this week!

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Let’s look at this weeks discussion ⬇️

It’s incredibly confusing to get started in the world of dieting and fat loss without being bombarded with several different types of advice.

And YES, I am about to give you advice, but this is based on hundreds of clients getting results the RIGHT way and not rebounding back into oblivion…..here we go.

Find Out Your Metabolic Rate

Your metabolic rate (MBR) is crucial to understanding what’s happening under the bonnet of your body. It would be near useless to pick an a random calorie figure to adhere to without knowing your numbers. It would be even worse to copy someone else who was doing something similar, your body types are not the same.

What works for you, will not work for everyone the same way

So, how do you calculate it?

It’s quite easy, head to a website like https://tdeecalculator.net/ and input your details.

I’ll use myself as an example here:

Firstly this result gives me a daily figure and a weekly figure, both are important to consider because some days you will have more and some days less (because…life). The weekly average allows you still consume within the right guidelines without going off the rails.

‘Maintenance’ refers to the calories you use if you sit and do nothing all day, no walking etc. I am quite active, averaging over 15,000 steps a day, so my maintenance is higher. But that won’t be the same for everyone.

Then if you scroll down you’ll see this:

This might look like a lot of numbers at first, but it’s essentially the amount of carbs, proteins and fats you’d aim to have if you were staying the SAME WEIGHT.

So if you click on the little ‘cutting’ tab at the top, you’ll see it gives me this:

It tells me that for me to effectively lose weight I would reduce my intake by 500 cals and adjust my proteins, carbs and fats accordingly (I tend to advise people stick with a combination of moderate and lower carb, but always make sure you hit your protein goal).

NOTE that it’s not always viable to knock 500 calories off your maintenance number (it’s a good place to start but will be individually based). But it’s a crucial piece of information you should have before you start ANY diet or weight loss plan.

It’s then a good idea to review every 6-10 weeks to make sure you’re on track with what you’re doing, but you’ll see the results if you nail it!

If you want any specific advice about your individual needs then hit reply and I’ll be happy to help!